Health Benefits of Eating More Vegetables: The Blue Zone
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It was reported that Blue Zone residents often reach age 100, and one might be curious to find out what factors contribute to a long life with a good health span. Their diets share common characteristics, prominently featuring vegetables, legumes, whole grains, and nuts. The World Health Organisation (WHO) recommends at least 5 portions of fruit and vegetable servings per day for a healthy diet plan.
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Moreover, a study on the diet and mortality data from more than two million people, who were followed up to 30 years over the course of the research, revealed that people who ate two servings of fruit and three servings of vegetables daily had a 12% lower risk of dying of cardiovascular disease compared with people who ate just two fruit or vegetable servings daily.
In this article, we outline the benefits of eating more vegetables, and how a plant-centric diet plan improves our health.
Vegetables are Nutritional Powerhouses
Vegetables are rich in essential vitamins, minerals, and antioxidants. Vegetables provide a significant portion of dietary fibre, vitamins A, C, K, folate, and minerals such as potassium and magnesium. These nutrients are crucial for maintaining bodily functions, preventing chronic diseases, and promoting overall health.
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Vegetables Help Reduce Inflammation
In addition, a diet high in vegetables, which are rich in anti-inflammatory compounds like flavonoids and carotenoids, can help reduce inflammation. Research published in The American Journal of Clinical Nutrition observed associations between higher intake and lower C-reactive protein (CRP) and fibrinogen, considered as well-proven clinical markers of systemic inflammation, with a diet rich in vegetables.
Reduced Risk of Chronic Diseases
Regular consumption of vegetables is linked to a lower risk of several chronic diseases, including heart disease, stroke, and certain types of cancer. A study reported that the higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease.
Given the plenty of health benefits of consuming vegetables, including more greens in your diet is considered a good health investment for your overall well-being. To top it off, the Longevity Institute attributes the consumption of vegetables and fruits as one of several influential factors that can have a radical impact on your quality of life, rate of ageing, risk of disease, and lifespan.
Why not consider incorporating the different varieties of vegetables into your meals? After all, adopting a plant slant forms the foundation of Blue Zone residents’ meal habits – and that means we can now make healthier, more informed dietary choices in our lives as we incorporate Blue Zone elements into our fast-paced, urban lives.
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