What happens when you neglect vegetables

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Fruits, despite their high content of fiber, vitamins and carbohydrates, cannot replace vegetables, says nutritionist Vanessa Bejai-Haddad. In an article published on the Al Jazeera website, expert advice and research results are collected, which confirm that the deficiency of these products in the human diet can lead to dangerous health consequences.

World Health Organization ( WHO) recommends eating at least three portions of various fruits and vegetables per day, which is equivalent to 400 or 500 grams.

Dr. Vanessa Bejai-Haddad, nutritionist and author of Petit déj healthy: Commencez la journée en pleine forme, says that vegetables are important for human health because they provide the body with water, nutrients, trace elements, vitamins , minerals and fiber.

“It is impossible to ensure the body's daily need for vitamin C without eating vegetables,” added Bejai-Haddad.

Insufficient consumption of vegetables also increases the risk of food-borne diseases that provoke serious disorders in the body.

Constipation due to lack of fiber in the diet

Insufficient consumption of vegetables deprives the body of the recommended amount of fiber.
It is worth noting that a plate of cooked vegetables contains from 20 to 25 grams of fiber, which is about 70% of the body's daily need for fiber.

Constipation occurs not only due to a lack of fiber, but also the water contained in vegetables, which is necessary to maintain the body's hydration and regular bowel movements.

Bejaie-Haddad adds that a lack of fiber and water increases the risk of constipation and can lead to the development of diverticulosis, diabetes and cancer, especially colon cancer.

Research has shown that a diet rich in dietary fiber, which contains in fruits and vegetables, reduces the risk of diverticulosis. The results of the study were published in The American Journal of Gastroenterology.

Weakening of the immune system

“The intestinal immune system protects the body from pathogens. Improper nutrition and the consumption of an insufficient amount of vegetables weaken the microorganisms in the digestive system and, thus, reduce immunity,” says Bejai-Haddad.

The nutritionist emphasizes the need to include in the daily diet vegetables containing vitamin C, which, in addition to various useful properties, it also reduces the concentration of stress hormones and increases the level of energy in the body.

Vitamin C deficiency reduces the body's resistance to viral infections, including colds, tonsillitis, and pharyngitis.

Chronic fatigue syndrome and visible marks on the body

Weakening of the immune system as a result of improper nutrition leads to the development of chronic fatigue syndrome. The article says: “since vegetables are rich in vitamins and minerals necessary for the normal functioning of all organs and systems of the body, the deficiency of useful substances reduces the energy level, which, in turn, causes a constant feeling of fatigue.”

“Over time, the consequences of alimentary diseases become visible to the naked eye. “Iron deficiency can lead to hair loss, and dry skin and chapped lips are one of the consequences of vitamin B deficiency,” the article states.

Increasing the risk of cardiovascular diseases by two times >

In addition to fiber and vitamins, vegetables contain antioxidants that protect the body from cardiovascular diseases, metabolic disorders and cancer.

Compared to those who consumed three servings of vegetables per day, participants who consumed five servings had a 20% lower risk of death from cardiovascular disease. 

Required amount of nutrients

“Yellow and orange vegetables contain vitamin A, which is necessary for the normal functioning of the eyes, and green vegetables are rich in chlorophyll, which protects the body from stomach and liver cancer,” says Bejai-Haddad.

She also noted that fruits, despite their high content of fiber, vitamins and carbohydrates, cannot replace vegetables.