- Lower Blood Pressure
High blood pressure can wreck your health and shorten your life expectancy, but lowering those numbers may be as easy as adding more green to your plate. The results of a 20-year study of middle-aged men published in the Journal of the American Medical Association reveals that an increased intake of vegetables can reduce your risk of stroke and get your blood pressure into healthy territory.
For more ways to get healthierl naturally, enjoy the 50 Foods That Lower Cholesterol!
- Reduced Colon Cancer Risk
Lower your risk of colon cancer and improve your digestive health in no time by increasing your intake of vegetables today. Chronic constipation is often a precursor to a colon cancer diagnosis, so make sure you’re keeping your digestive tract regular and you might just set yourself up for longer, healthier life. Fortunately, green vegetables like broccoli, kale, spinach, bok choy, and collard greens are all excellent sources of fiber, helping your reduce your cancer risk with every bite.
- Muscle Cramp Prevention
Dealing with painful muscle cramps on a regular basis? Try making green vegetables, like kale, broccoli, and spinach, the centerpieces of your meals. Vegetables like Swiss chard, kale, broccoli rabe, turnip greens, and romaine lettuce are all excellent source of potassium, which can help reduce your risk of muscle cramps and keep you active for longer.
For more ways to feel better before and after your workouts, turn to the Best Foods For Fighting Exercise Cramps!
- Lower Alzheimer's Risk
Lowering your Alzheimer’s risk starts with a healthy diet. Vitamin K-rich vegetables, like collard greens, can help reduce your risk of Alzheimer’s and keep you mentally and physically fit. Collard greens are a particularly good source of vitamin K, a deficiency of which research published in the Journal of the American Dietetic Association suggests may be a contributing factor to Alzheimer’s disease.
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- Healthy Blood Sugar
Keeping your blood sugar stable can be a balancing act, but the right food can make it easier than you ever imagined. Veggies like broccoli and Swiss chard can help you maintain healthy blood sugar without sacrificing filling, flavorful meals. Research published in Diabetes Care reveals that increasing your fiber intake by eating more vegetables can reduce the number of blood sugar-related issues in patients with type 1 diabetes.
- Increased Energy
Put down that cup of coffee and increase your energy levels by improving your nutrient intake. Not only are the wealth of antioxidants found in your favorite green vegetables great for improving your energy level, the relatively slow rate of digestion you’ll get from many green vegetables is ideal for keeping your energy level high throughout the day and preventing cravings.
For more ways to improve your energy in no time, enjoy the Best Breakfasts For All-Day Energy!
- Better Skin
All the creams, lotions, and potions in the world can’t make up for a lousy diet. This year, resolve to make your complexion the best it’s ever been by adding more veggies to your diet. Kale, turnip greens, Swiss chard, spinach, broccoli, and cabbage are all good source of vitamin C, which has been shown to have protective effects against sun damage, keeping your skin healthy and glowing.
- Improved Immune System
Getting your gut bacteria in balance is the first step toward a healthier immune system. Fortunately, green veggies, from broccoli to spinach, are loaded with prebiotic fiber, which feeds the healthy bacteria in your digestive tract, bolstering your immune system in the process. So, if you’re eager to enjoy a winter free of cold and flu symptoms, make sure there’s plenty of green on your plate.
For more ways to fight illness, enjoy the 41 Weight Loss-Friendly Foods to Boost Immunity!
- Reduced Inflammation
Inflammation wreaks havoc on your body, from your brain to your bones, but a veggie-rich diet can change that. Research published in the Scandinavian Journal of Food and Nutrition reveals that diabetic patients with significant blood levels of beta-carotene, an antioxidant found in a variety of green vegetables, like spinach, kale, collard greens, and Swiss chard, experienced significant reductions in inflammation.
- Improved Diabetes Symptoms
Diabetes is a condition that requires constant management, and making sure you’re eating enough vegetables is a good way to start. Maintaining a diet rich in fruits and vegetables, particularly antioxidant-rich green vegetables, is an easy way to reduce your risk of developing type 2 diabetes and managing its symptoms if you’ve already been diagnosed. According to a study published in Diabetes Care, women who increased their leafy green consumption by just one serving a day significantly decreased their diabetes risk, and the anti-inflammatory properties of green vegetables can help mitigate some of the disease’s symptoms, too.
- Healthier Liver
Improving your liver health isn’t just about avoiding alcohol; the food you eat plays a very real role in how healthy this organ is overall. Antioxidant-packed green vegetables are great at reducing inflammation in your liver while increasing your body’s production of liver enzymes, helping your body filter out harmful substances and keeping you energized and healthy.
Make your liver healthier in no time with the 42 Foods For a Full-Body Detox!
- Reduced Cataracts
Cataracts can be painful, frustrating, and make the beautiful world around you look a whole lot less bright. Luckily, upping your intake of green vegetables may be able to help you fend them off. Broccoli is a particularly good source of lutein, an antioxidant that researchers in Madrid have found effective in improving the eyesight of patients with cataracts.
- Improved Asthma Symptoms
You can’t keep an asthma diagnosis from happening, but you may be able to keep the condition’s symptoms at bay with a healthy diet. The healthy antioxidants found in your favorite green veggies can help reduce inflammation in your lungs, making it easier to breathe, even if you’re suffering from asthma. Research conducted at the University of Auckland even suggests that there may be an inverse relationship between the consumption of vegetables and the development of asthma.
- Reduced Prostate Cancer Risk
Reducing your risk of prostate cancer starts on your plate. Researchers at the Fred Hutchinson Cancer Research Center have discovered a significant link between the consumption of green vegetables and the reduction of prostate cancer risk. In a group of 29,361 men, researchers found that broccoli and other dark green vegetables were most effective at reducing the risk and fighting the symptoms of even particularly hard-to-treat forms of the disease.
For more ways to get healthy and reduce your cancer risk, discover the 20 Ways Antioxidants Make You Healthier!
- Improved Eyesight
Hoping to see the world as well in your golden years as you do today? Start by loading up on green veggies. In addition to improving the eyesight of cataract sufferers, research published in JAMA suggests that consumption of green veggies, particularly those rich in vitamins A, C, and E, can help reduce the progression of age-related macular degeneration.
- Reduced Ovarian Cancer Risk
Ovarian cancer can be an earth-shattering diagnosis, but you may be able to reduce your risk by whipping your diet into shape. Not only are antioxidant-rich green vegetables a great way to reduce the impact of free radicals throughout your body, research published in BMC Cancer suggests that selenium-rich foods, like broccoli, cabbage, and spinach, may help reduce your risk of developing the disease.
For more ways to reduce cancer risk, discover the 41 Reasons to Make Plant-Based Protein a Diet Staple!
- Reduced Menopause Symptoms
Hot flashes, night sweats, mood swings, and weight gain may seem inevitable when menopause hits, but that’s far from the truth; managing your diet can get those menopause symptoms under control. Not only are low-calorie, fiber-rich green vegetables great for combating the weight gain that often accompanies menopause, the B vitamins found in vegetables like Brussels sprouts, cabbage, mustard greens, and lettuce can also help reduce hot flashes.
- Improved Digestion
A sluggish digestive tract can slow down your whole day. Fortunately, upping your intake of green veggies can help you digest your food more comfortably, efficiently, and even increase your absorption of certain nutrients. You can even reduce your colon cancer risk by improving your regularity.
For more ways to get your digestive tract in its best shape yet, enjoy the 45 Foods For a Healthier Gut!
- Improved Brain Function
Staying cognitively fit starts with getting your physical health on track. Researchers in Germany discovered that vitamin C and beta-carotene are associated with a decreased risk of dementia in the elderly, indicating that upping your intake of leafy greens may be able to help you keep your brain health intact as you age.
- Reduced Hunger
If you’re feeling famished five minutes after your last meal, it might be what you’re eating. Adding fiber-rich veggies to your plate can help you stay satisfied long after you’ve finished the last bite on your plate. In addition to their high fiber content, green vegetables like broccoli, spinach, kale, and various lettuces are loaded with water, which can help keep your body from sending out hunger signals and keep your hand out of the cookie jar.