Your body needs a range of nutrients to function properly, and vegetables are key in providing these essential vitamins and minerals that promote good health. Unfortunately, despite the many benefits of eating vegetables, many people don’t eat enough of them. But what happens when you don’t eat the recommended amount of vegetables per day? In this article, we’ll explore some of the common physical health consequences associated with not eating enough vegetables. We will see how this affects the functioning of your organism. So make sure you don’t miss it!
Vegetables: how much should we eat per day?
With a wide range of health benefits, the importance of vegetables to our mental and physical well-being cannot be overstated. To get the most out of it, experts recommend that adults aim to eat 3 servings of different vegetables every day.
Eating fresh vegetables is particularly beneficial, as frozen or canned vegetables can be high in salt or sugar. Each vegetable has different nutritional values, so diversity is key!
A varied diet guarantees the supply of all the essential vitamins and minerals that help us to be healthier and stronger. Also, by including vegetables in main meals and snacks throughout the day, more servings can be easily achieved. Once we incorporate vegetables into our daily routine, eating healthy will become second nature!
What happens to our body if we consume less of it?
Eating less vegetables can have serious consequences for our health.
When we don’t eat enough vegetables, we deprive ourselves of important vitamins and minerals that are essential for maintaining a healthy, balanced diet. Vegetables are also rich in antioxidants and fiber, two elements that have been shown to reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes and certain cancers. Without sufficient amounts of these nutrients, our body can suffer from malnutrition and be vulnerable to disease.
Eating fewer vegetables can also cause an imbalance in our energy levels.
Vegetables are generally low in calories but high in nutrients, making them an excellent source of sustained energy rather than short bursts from processed foods or sugary drinks. A lack of vegetables can translate to higher sugar levels, which leads to feeling tired throughout the day. Additionally, poor food choices can lead to nutrient deficiencies that can weaken the immune system and make us more susceptible to disease or infection.
Eating fewer vegetables can also have an effect on our digestive tract.
The fiber in vegetables helps us stay regular by adding bulk and softness to bowel movements, which prevents constipation or other digestive issues like gas or bloating. Without enough dietary fiber, waste cannot move through the body quickly, which can lead to discomfort and even more serious conditions like diverticulitis if left untreated.
Here are some smart tips for incorporating vegetables into your everyday meals.
Add them constantly.
One of the best ways to incorporate more vegetables into our eating habits is to add them to every meal. Try adding fresh or cooked vegetables to your breakfast, lunch, and dinner. You can add a side salad, roasted or sautéed vegetables to your plates. If you eat a sandwich for lunch, try adding slices of lettuce and tomato. If you eat pasta for dinner, add broccoli or cauliflower florets.
Get creative and make delicious vegetable-based sauces.
Another good way to include more vegetables in your diet is to use vegetable-based sauces for your meals. It can be tomato sauce on pizza, pesto sauce on pasta, or veggie burgers with hummus. You can also experiment with different types of marinades that will give your vegetables extra flavor while keeping them healthy and nutritious.
Break them down into nutritious smoothies.
Smoothies and juices are also a good idea to easily incorporate portions of fruits and vegetables into your daily routine. By making smoothies with spinach or kale, almond or coconut milk, bananas, strawberries, and other fruits, you’ll get all the nutrients in one tasty drink! Juices are another great way to get lots of fresh vegetables in one serving. Remember that fruit and vegetables are best combined for optimal health benefits.
Prepare healthy and tasty snacks.
Finally, make sure you always have plenty of healthy snacks with vegetables on hand! Carrot sticks with hummus, cucumber slices with Greek yogurt dip, celery sticks filled with peanut butter are all great options that will help you avoid mindless snacking on unhealthy processed foods while you providing the nutrients you need!