Eating vegetables regularly offers countless health advantages, people who incorporate more vegetables and fruits within their overall diet are much more likely to have a reduced risk of chronic diseases. Vegetables provide essential nutrients vital for health and maintenance of your body. A growing body of research proves that fruits and vegetables are critical to promoting good health. In fact, fruits and vegetables should be the foundation of a healthy diet. Most people need to double the amount the amount of fruits and vegetables they eat every day. “Eat your vegetables!” is something your parents nagged you about your entire childhood, now, it’s the medical experts who encourage you to add more veggies to your diet, with the American Cancer Society advising at least five servings of fruit and vegetables per day for good health. The Harvard School of Public Health goes even further, recommending nine servings of vegetables and fruits each day. I was curious why exactly vegetables are so important to human health. I learned that one of the main benefits of vegetables is their high nutrient content. Vegetables are full of vitamins and minerals that contribute to growth and the maintenance of good health. Most vegetables are high in potassium, which is important for healthy blood pressure. Various vitamins, such as C and A, help keep eyes, skin, teeth and gums healthy, fight infection and promote wound healing. Vegetables are loaded with a particular group of nutrients called antioxidants, which fight cellular damage and help prevent heart disease, cancer, Parkinson’s disease, atherosclerosis, heart attack and Alzheimer’s disease, says the Linus Pauling Institute. Another substantial benefit of vegetables is dietary fiber. Fiber is an important nutrient found only in plant foods. As part of a healthy diet, fiber helps diminish bad cholesterol out of your arteries, which in turn lowers your risk of heart disease. Fiber also keeps your digestive system running smoothly, helps control your blood sugar levels and may help prevent cancer. Vegetables are also a huge benefit to dieters, because they are generally low in fat and calories, and you can eat plenty of them without gaining weight. Fiber in vegetables also helps you manage your weight, it makes you feel fuller for a longer period, helping you eat less overall and aiding with weight loss or maintain your current weight. Some vegetables are healthier than others, Harvard School of Public Health states that potatoes, don’t actually count toward your daily-recommended servings of vegetables. Potatoes, and corn as well, are starchy foods more similar to a serving of grain than a serving of vegetables. When choosing which vegetables to eat, keep in mind that, in general, brightly colored vegetables are higher in nutrients than less vivid choices.

http://www.choosemyplate.gov/food-groups/vegetables-why.html

http://coolrain44.wordpress.com/2009/09/15/10-most-nutritious-vegetables/