TEMPO.CO, Jakarta – Vegetables contains vitamins, minerals, and healthy dietary fiber. However, not everyone likes it, some even avoid it.
In a day you should consume at least 5-13 servings vegetables and fruits. A diet high in vegetables can help protect against cancer, diabetes and heart disease. Then, what happens to the body when you don’t eat enough vegetables? Here are some of the problems that will arise, quoted from Boldsky.
Bruising easily
Vitamin C deficiency can cause easy bruising, bleeding gums, weakness, fatigue, rashes, and slow wound healing. So, multiply foods rich in vitamin C such as red peppers, red chilies, kale, dark green leafy vegetables, broccoli, Brussels sprouts, and tomatoes.
Frequent flu
Lack of essential nutrients such as vitamin C in vegetables will make the body lack the defenses it needs to release free radical fighters to fight viruses and bacteria. Consumption of dark green leafy vegetables will help strengthen the immune system and provide an abundance of antioxidants and iron.
Often tired
If you feel tired all the time, it could be due to lack of folate or folic acid. Lack of folate causes fatigue and anemia, also plays a role in DNA synthesis and repair. Folate or folic acid is vitamin B9 which can be found in vegetables such as kidney beans, asparagus, lentils, spinach, and others.
Easy to forget
Forgetting does occur occasionally at a young age. But if you can’t memorize the little things, it is a sign of lack of nutrition. Lutein has been shown to improve memory and learning focus. These nutrients are found in carrots, green vegetables, broccoli, corn and tomatoes. These nutrients can also help protect against cataracts and macular degeneration or two of the most common eye disorders.
Stress Man Illustration (pixabay.com)
It’s hard to deal with daily stress
Eating certain foods affects stress levels significantly. Inflammation is the body’s natural response to stress and if you don’t handle stress properly it can have a bad impact on your body. Eat anti-inflammatory foods such as salmon, tuna, bright peppers, tomatoes, olive oil, green leafy vegetables, nuts, fruits such as strawberries, blueberries, cherries, and oranges.
Muscle cramp
Vegetables contain potassium which helps prevent muscle cramps, especially when exercising. Potassium is an essential mineral that can help prevent muscle cramps and bloating. Potassium can also prevent high blood pressure, heart and kidney disorders, anxiety and stress, as well as increase muscle strength and metabolism. Consume more potassium-rich vegetables such as spinach, sweet potatoes, broccoli, acorn squash, Swiss radishes, potatoes, kale, mushrooms, squash.
Frequent infections
Frequent infections are signs of a weak immune system, malnutrition, and not eating enough vegetables. Without proper nutrition, the body’s immunity will become weak to fight harmful pathogens and the body will not be able to defend itself from infection. So, you should include all kinds of fruits and vegetables in your diet to avoid diseases and health problems.
Digestive problems
If you experience frequent digestive problems and bloating, this is a clear sign that you are not adding enough vegetables and fiber. The fiber present in vegetables helps in the digestive process, which helps maintain bowel regularity.
Heart problem
If you’ve been diagnosed with heart problems and don’t have a family history of the disease, then this could be a sign you’re not eating enough vegetables. Coronary heart disease such as heart attack and angina can lead to cardiovascular disease. People who eat less vegetables often end up with heart disease later in life.
Weight gain quickly
Vegetables are full of dietary fiber that makes you satiate so you don’t get hungry quickly. Most vegetable are low in calories and eating them will reduce hunger and provide essential nutrients. It also helps keep you from adding calories as well as keeping you healthy.
Sight problem
Dark green leafy vegetables and colorful vegetables like carrots and beets contain carotenoids which can help prevent age-related vision problems and help improve the visual performance of the eyes. Carotenoids can help provide protective action against cataracts and prevent macular degeneration and other aging-related eye diseases.
Also read: Don’t Eat Too Much of These Vegetables, Check the Effects
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