Mom was right about veggies

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By Tonya Rasmussen and Karen DonaldsonrnDid your mother ever tell you to eat your vegetables? I can still here those words echoing in my ears. Current research continues to reinforce the importance of that familiar phrase-''eat your vegetables.'' Vegetables are an excellent source of many vitamins and minerals, including vitamins A, C, E, folate, potassium, magnesium, and fiber. Vegetables are also rich in various phytochemicals that provide protection against many diseases.rn Eating the recommended daily servings of vegetables can prevent certain types of cancer such as mouth, stomach, and colon-rectum cancer. Diets rich in vegetables can also help decrease the risk of stroke and heart disease, control blood pressure and cholesterol, and protect against cataract and macular degeneration. Because vegetables are naturally low in fat and calories, they are an important part of a balanced diet and can aid in weight loss and weight management. (Have you ever heard anyone say ''Geez, I gained weight by overeating my veggies''?!) rn Current research also indicates the important role vegetables play in mental health. A recent study conducted at Rush University Medical Center indicated that those who ate more than two servings of vegetables per day showed 40 percent less mental decline than those who ate few or no vegetables. Another study published in the American Journal of Medicine, indicated that the risk for developing Alzheimer's disease was reduced by 76 percent for individuals who drank fruit and vegetables juices more than three times per week. Several studies have suggested that polyphenols might disrupt some of the processes that lead to the accumulation of beta-amyloid peptide in the brain, and thus delay the onset of Alzheimer's disease. Polyphenols are strong anti-oxidants which are available in many foods, especially fruits and vegetables.rn Unfortunately, many Americans do not eat the recommended servings of vegetables. In fact, vegetable consumption among Americans is declining. The latest recommendations is to include 2 - 3 cups of vegetables per day. When including vegetables in your diet, it is important to remember variety is just as important as quantity. Dark green vegetables such as broccoli, spinach, lettuce, and kale provide nutrients such as vitamins A and C, folic acid, iron, and calcium. Orange vegetables such as carrots, pumpkin, sweet potatoes, and squash are high in Vitamin A which is important for healthy eyes and skin. Dry beans and peas are part of the vegetable group and provide a variety of nutrients such as thiamin, folic acid, magnesium, zinc, and potassium. In addition, they are a great source of protein and can be used as meat alternatives. Starchy vegetables include corn, peas, lima beans, and potatoes. They provide starch and varying amounts of nutrients such as niacin, vitamin B6, zinc, and potassium.rn Vegetables are clearly an important part of a healthy diet and everyone could benefit from eating more of them. Below are some helpful tips from the USDA to help include more vegetables in your diet and obey your mom's advice-''EAT YOUR VEGETABLES!''rn For best value and top nutrition, buy fresh vegetables in season. rn Keep vegetables washed and cut in the fridge-they make great snacks.rn Include a green salad with your dinner.rn Shred carrots or zucchini into casseroles, quick breads, and muffins. rn Add extra vegetables to pasta sauces.rn Plan some meals around a vegetable main dish-vegetable stir-fry or soup.rn Include a variety of vegetables in your diet to keep your meals interesting. Try a new vegetable each week.rn Article written by Tonya Rasmussen, Idaho State University dietetics intern, and Karen Donaldson, owner of EXCEL Weight Loss Solutions. Karen can be reached at (208) 233-0593 or at 611 Wilson Ave., Suite 8, in Pocatello. rn

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