Without vegetables, nutritionists say one is more prone to digestive conditions such as constipation, and haemorrhoids among other conditions. There are many types of green vegetables, but those commonly found in local markets include; cabbage, cauliflower, spinach, kale, amaranth, cucumber, cabbage, and broccoli among others. Private Kamanzi, a nutritionist at Amazon Cabinet Clinic in Remera, Kigali, says eating vegetables every day is important for one’s health. To begin with, he says, vegetables as a group, are so low in calories that it is very difficult for one to gain weight even if they overeat them, unlike other types of food. He says they provide essential vitamins, minerals, and other nutrients, such as antioxidants and fibre. Studies show that people who eat the most vegetables have the lowest risk of many diseases, including cancer and heart disease. Another thing to consider when it comes to green vegetables, Kamanzi says, is their abundance of phytonutrients. Phytonutrients, he says, include all of the unique substances that give foods their colour, delicious flavours, and unique aromas. “They are also the nutrients most closely linked to prevention of certain diseases, therefore, very vital to our health,” he says. Besides, Kamanzi says one shouldn’t forget the digestive benefits that come from eating vegetables. He explains that this is because of their high-fibre content, adding that dietary fibre is critical for our health, not only on a daily basis, but on a meal-by-meal. “An important aspect to note is that food cannot move through the digestive tract in a healthy way unless it is fibre-rich. And, vegetables are some of the very richest sources of fibre that one can count on,” he notes. Amon Rwasamanzi, a nutritionist at USAID-HINGA WEZE, NGO, says most vegetables are naturally low in fat and calories, and that none have cholesterol. Abundant in vitamins and minerals Rwasamanzi says vegetables are important sources of many nutrients, including potassium, dietary fibre, folate (folic acid), vitamin A, and vitamin C. “Diets rich in potassium may help to maintain healthy blood pressure. Dietary fibre from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower the risk of heart disease,” he says. Still on fibre, he says it is important for proper bowel function. It helps reduce constipation and diverticulitis. Diverticulitis is the inflammation of a diverticulum, especially in the colon, causing pain and disturbance of bowel function. Further, the nutritionist explains that fibre-containing foods such as vegetables help provide a feeling of fullness with fewer calories. Folic acid, he says, helps the body form red blood cells. In fact, he says, women of childbearing age who may become pregnant should consume adequate folate from foods. This, he explains, reduces the risk of neural tube defects, spina bifida, and anencephaly during foetal development. On the other hand, the presence of vitamin A found in vegetables keeps eyes and skin healthy and helps to protect against infections, according to Rwasamanzi. Emmy Ntamanga, a Kigali-based nutritionist, says vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C also aids in iron absorption. “Eating foods such as vegetables that are low in calories instead of other higher-calorie food may be useful in helping to lower calorie intake,” he says. Rejuvenate the skin Ntamanga says the fibre, vitamins, minerals and phytochemicals in green vegetables provide one with all the nourishment the hair and skin needs, giving them a natural glow. With regular consumption of green vegetables, he says one can reduce the effects of environmental pollutants that accelerate ageing. “Vitamin C in vegetables is a collagen-building antioxidant, which fights wrinkles, grey hair and other signs of ageing,” he says. Also, he notes that vegetables also fight acne, and other skin conditions while strengthening the hair and controlling hair fall. Regular consumption of green vegetables, Kamanzi says, will help lower cholesterol, but also improve one’s vision, better bone and bowel health.
