3 reasons to eat more vegetables

You may have thought seven servings of vegetables each day was enough, but research indicates an even larger number of servings is advisable. Here are three compelling reasons to eat more vegetables.

Fibre, simply defined, is the material in a plant that your body cannot digest. On the surface, it would seem that fibre would provide little benefit, as it passes undigested through your body. But the opposite is true.

There are two types of fibre: soluble and insoluble. Each has unique benefits.

• "Soluble" refers to something that dissolves in water. Soluble fibre mixes with water and food in the digestive tract to form a gooey gel that slows digestion and makes blood sugar enter the bloodstream more gradually. This is a particularly good benefit for people with Type 2 diabetes. This gel also binds with fats and cholesterol, making it beneficial for the heart
• Insoluble fibre has many benefits as well. It creates a feeling of fullness, making it important for weight loss. It also helps bulk up stools, preventing constipation. Insoluble cleans the digestive tract as it passes through, which doctors believe may help prevent gastrointestinal diseases such as colon cancer and diverticulosis

Grains and vegetables, not surprisingly, are excellent sources of fibre. Cauliflower, green beans and potatoes are especially rich in the fibre your body needs

• Although proteins supplied by vegetables and other plant foods are considered "incomplete" when compared to protein from animal sources, they find each other in the body, hook up and form complete proteins that are equal in quality to protein from meat
• A diet that includes lots of vegetables, grains and legumes supplies the nine essential amino acids. That is why a balanced vegetarian diet can provide all the protein a person needs

• Reducing your total fat intake reduces the risk of developing heart disease, certain cancers and other chronic diseases
• Some dietary fats that are considered the most healthy are oils that come from vegetable sources such as olives and corn
• These fats help keep blood cholesterol levels down, while fats from animal sources tend to raise cholesterol and total fat in the blood

So, if you needed even more reason to increase the amount of fresh, tasty and nutritious veggies to your well-balanced diet, keep these three factors in mind.