[lifestyle]4 Things That Happen When We Eat Lack of Vegetables

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Since childhood we have been advised to increase the consumption of vegetables. Unfortunately, many people don't like vegetables so they often skip them. In fact, vegetables contain phytochemicals which are proven to have many health benefits. Fruits and vegetables are rich in vitamins A, C, E and K as well as minerals such as potassium, magnesium, calcium. Vegetables are also a good source of fiber and have antioxidant properties. Not consuming fruits and vegetables makes the body more susceptible to nutritional deficiencies and various diseases.Some of the diseases that often occur due to vitamin and mineral deficiencies include:

• Scurvy caused by vitamin C deficiency.
• Night blindness due to vitamin A deficiency.
• Hemorrhagic disease or bleeding disorders due to vitamin K deficiency.
• Anemia, osteoporosis, and goiter caused by mineral deficiencies (iron, calcium, and iodine).

 

     The effect of eating less vegetables

 

1. Cardiovascular disorders

Consumption of lots of fruits and vegetables reduces the risk of cardiovascular problems and complications.The risk of heart disease among individuals who consume more than five servings of fruit and vegetables per day is estimated to be reduced by 20 percent.Vegetables are also proven to be able to prevent and treat cardiovascular disease.This is because vegetables contain antioxidants and anti-inflammatory properties that can protect the heart.In addition, vegetables help regulate blood pressure and blood glucose.Vegetables also prevent myocardial damage, modulate enzyme activity, regulate gene expression, and signaling pathways associated with cardiovascular disease.

 

2. Digestive Problems

Vegetables are a great source of fiber which helps stimulate bowel movements and facilitate digestion of food.A 2016 research in the journal Nature also proves that green leafy vegetables contain sulfoquinovose, a sugar that acts as an energy source for E. coli.E. coli are good bacteria that help prevent the growth and colonization of bad bacteria.

 

3. Metabolic disorders

Metabolic syndrome is characterized by impaired blood glucose, increased blood pressure, dyslipidemia, and abdominal obesity. A diet rich in fruits and vegetables is associated with a reduced risk of diabetes mellitus, hyperlipidemia and hypertension. Vegetables are also rich in fiber which helps reduce low density lipoproteins and balance blood glucose levels. By eating vegetables, blood pressure is better controlled and the risk of metabolic syndrome is reduced.

 

4. Impaired vision
Green leafy vegetables help improve the visual performance of the eyes and prevent age-related eye diseases. The carotenoids lutein and zeaxanthin in vegetables also protect the eyes from cataracts and prevent eye diseases related to aging and macular degeneration.