Nutritionists affirm that a vegetable diet can be sufficient to meet people’s nutritional needs. A vegetarian diet, like any other diet, must include a wide variety of foods. In addition to fruits and veggies, it may include such foods as whole grains, nuts, legumes, seeds, and leafy greens.
Health Benefits of Eating Vegetables
Vegetarians may have a lower risk of some chronic diseases due to their plant-based diet. Vegetables provide many nutrients, including fiber, potassium, folate, and vitamins A, C, and E. Potassium helps maintain a healthy blood pressure. Dietary fiber in vegetables may lower the blood cholesterol levels as well as the risk of some cardiovascular diseases.
A vegetarian diet is also rich in many phytochemicals which have been linked with lowering the risk of developing cataracts and reducing the incidence of diabetes and other metabolic syndromes.
Skin Benefits of Vegetables
Eating vegetables can help give the body essential antioxidants and fatty acids, such as omega-3, that may help destroy free radicals. Free radicals are the highly reactive chemicals that damage the cells. Fatty acids can help moisturize the skin and reduce inflammation, dryness, and redness. Omega-3 fatty acids can be obtained from Chinese cabbage, flaxseeds, soybeans, broccoli, and walnuts in the diet.
Many plant-based foods also contain Vitamin E, which plays a key role in skin healing and the prevention of scarring. It may facilitate the movement of red blood cells in carrying nutrients to the skin. Vitamin E may be sourced from spinach, sunflower seed, and olive oil.
Vitamin C can also be plentiful in a vegetarian diet. It is a very good antioxidant and may speed up collagen production in the body. Collagen is the structural protein that makes up the connective tissue in the skin. Collagen shapes and supports the skin; lack of it causes the skin to sag. Most of the citrus fruits, such as lemon, orange, lime, and others, are rich in Vitamin C. Vegetables such as broccoli, lettuce, cauliflower, and parsley are also good sources of Vitamin C.
Beta Carotene is another essential antioxidant for the skin and can be found in carrots, broccoli, turnip, lettuce, and spinach. Beta carotene may help in the repair of skin tissues and provide resilience to the skin and protection against sun damage.