June 17 is National Eat Your Vegetables Day! Vegetables are part of a healthy diet. According to myplate.gov, women ages 19-60+ should have 2-3 cups of vegetables a day. You can eat vegetables cooked, raw or even made into juice. Along with being able to eat vegetables in many ways, they offer numerous benefits to your health and your body!

Benefits of Eating Vegetables

• Vegetables contain a lot of nutrients such as vitamin A and C, potassium, fiber, and calcium.
• Vegetables help with reducing the risk of certain types of cancers and heart disease, as well as lowering blood pressure.
• Many vegetables can help improve mental health.
• Potassium, which is in a lot of vegetables, helps with regulating blood pressure.
• Fiber is in a lot of vegetables and can help with reducing the risk of heart disease, relieving constipation, and improving digestion.
• Iron in vegetables helps to keep your blood healthy.
• According to the Centers for Disease Control, iron also helps prevent anemia.

All vegetables have most of these benefits. Here are some vegetables women should think about including in their diet:

1. Kale

Kale has a lot of vitamins K, A and C. Vitamin A helps the eyes and skin. The best way to eat this vegetable is raw as it keeps most of its nutrients this way.

2. Spinach

Spinach contains a lot of nutrients like vitamin C, iron and potassium. Spinach can be eaten cooked or raw.

3. Chickpeas

Chickpeas are said to help lower the risk of breast cancer.

4. Asparagus

Asparagus is high in fiber, iron and vitamins A and C. Asparagus can help pregnant women decrease the chance of birth defects.

5. Mushrooms

Mushrooms have a lot of nutrients and can even help with weight management and preventing diseases like cancer.

All vegetables offer many nutritional benefits and these and many other vegetables should be part of everyone’s diet. So, try some and see how you enjoy them!

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