With vibrant colors and countless preparation options, vegetables are an excellent way to boost the nutritional quality of any meal. Yet, most Americans are not eating enough vegetables. According to Harvard Health, only 10 percent of surveyed U.S. adults met vegetable intake recommendations in 2019, as reported by the Centers for Disease Control and Prevention (CDC). Vegetables provide many health benefits, and a healthy diet that incorporates more fruits and vegetables supports healthy immune function and helps prevent obesity, type 2 diabetes, cardiovascular diseases, and some cancers.
In this guide, Rhyan Geiger, RD, founder of Phoenix Vegan Dietitian in Arizona, and Maude Morin, RD, from JM Nutrition in New Brunswick, Canada, share the health benefits of vegetables and simple tips for incorporating more of this food group into your meals.
Potential Health Benefits of Eating More Vegetables
Vegetables are incredibly nutrient-dense, packing essential vitamins and minerals that “play vital roles in everyday body functions,” says Morin. Geiger notes, “The amount of benefits vegetables provide is difficult to sum up because there are so many. One of the biggest benefits is the overall reduction in the risk of diseases due to vegetables being low in fat and high in nutrients like fiber, vitamin C, and potassium to help keep our cells healthy.”
On the flip side, not eating enough vegetables can result in chronic intestinal issues, such as constipation, according to Johns Hopkins Medicine, as well as nutritional deficiencies, per Harvard Health. This can lead to low energy levels, reduced bone strength, poor immunity, and more, says Morin.
1. Strengthened Skin Barrier
Did you know you can eat your way to healthier skin? Vegetables are rich in vitamin C, which “supports the production of collagen in the skin to keep your skin barrier healthy,” says Morin. According to the Cleveland Clinic, vitamin C helps your body form and maintain connective tissue like skin and bones, and it’s also a powerful antioxidant, protecting your cells from damage caused by harmful molecules known as free radicals.
Remarkably, cruciferous vegetables such as broccoli, kale, and Brussels sprouts can provide all—or most—of your daily vitamin C intake, per the National Institutes of Health.
2. Enhanced Immunity
“Vitamin A, also known as retinol, has several important functions,” according to the National Health Service (NHS). These include helping your body’s natural defense against illness and infection (the immune system) work properly, aiding vision in dim light, and keeping skin and the lining of some parts of the body, such as the nose, healthy.
To add more vitamin A–rich vegetables to your diet, consider eating more leafy greens, such as kale, spinach, and broccoli, as well as orange and yellow vegetables, such as carrots and sweet potatoes. These vegetables are all good sources of beta-carotene, which the body converts into retinol, according to the NHS.
3. Better Gut Health
“The fiber in vegetables supports regular bowel movements, enhances feelings of fullness, and promotes heart health,” says Morin. Fiber also aids blood sugar control, helping to stabilize energy levels and reduce the risk of diseases like diabetes.
According to the Mayo Clinic, peas and carrots contain soluble fiber, which can help lower blood cholesterol and glucose levels. Meanwhile, cauliflower, green beans, and potatoes are good sources of insoluble fiber, which can improve gut health and aid with constipation.
If you’re in the habit of peeling potatoes, yams, and other produce, consider skipping this step to maximize your nutritional intake. According to a study that reviewed the health benefits of fruits and vegetables, “Peeling fruits or vegetables will lower the fiber content … Whenever possible, the entire fruit or vegetable, i.e., peel and membrane, should be consumed to increase fiber consumption.”
4. Happier Mood
It’s well established that eating more vegetables is linked to better physical health, but did you know it can also enhance your mental well-being? A systematic review of observational studies analyzed the association between fruit and vegetable intake and mental health in adults. Results revealed that a high intake of fruits and vegetables was associated with higher levels of optimism and self-efficacy, as well as a lower risk of depression. The top raw vegetables related to better mental health were dark leafy greens like spinach and lettuce.
5. Improved Heart Health, Energy, and More
According to the Cleveland Clinic, “More than 300 essential processes within your body rely on magnesium. It’s a heavy-hitter list that includes heart rhythm, muscle contractions, blood pressure control, bone health, and creating energy.” Dark leafy greens such as spinach, swiss chard, and collard greens are good sources of magnesium.
6. Total Body Wellness
Many vegetables contain potassium. According to the Dietary Guidelines for Americans from the U.S. Department of Agriculture, “your body needs potassium for almost everything it does, including helping your kidneys, heart, muscles, and nerves work properly.” Vegetables rich in potassium include beet greens, potatoes, spinach, and broccoli.
Additionally, some vegetables are high in water content—and staying hydrated can boost your metabolism, burn more calories, and support fat loss. Vegetables that contain over 90 percent water include celery, lettuce, and cabbage.
How Eating Vegetables Can Support Your Weight Goals
To best support your weight goals, it’s helpful to distinguish between starchy vegetables and non-starchy vegetables, says Geiger. Starchy vegetables include corn, peas, potatoes, and winter squash, while non-starchy vegetables encompass everything else. Although both categories provide nutritional value, non-starchy vegetables are typically lower in calories and should make up 50 percent of a meal.
“Filling half your plate with non-starchy vegetables provides fiber that promotes feelings of fullness while keeping overall calorie intake low,” Morin explains. For the rest of the plate, fill it with one-quarter protein and one-quarter whole grains or starchy vegetables.
If you enjoy starchy vegetables, you don’t have to skip them entirely—simply enjoy them in moderation. “Starchy vegetables are often treated as carbohydrates in meal planning. They should be considered similar to portions of rice or pasta, as they fulfill carbohydrate needs more than vegetable needs,” Morin adds. “Generally speaking, vegetables, especially if you can leave the skin on (like with new potatoes or delicata squash), may provide more fiber than grains per serving.”
If you tend to feel hungry soon after a meal, Morin says that starchy vegetables are “great for long-term satiety, making them beneficial for those who tend to feel hungry often.”
Daily Recommended Vegetable Servings
According to the American Heart Association, we should aim for approximately 2½ cups of vegetables per day. However, Geiger notes, “The minimum amount of vegetables to consume daily is 2 to 3 cups for women and 3 to 4 cups for men, but the more, the merrier.”
How to Eat More Vegetables at Every Meal
When increasing your vegetable intake, Morin suggests starting with what you already like and building from there. “Any vegetables are better than none,” she says. “Stick to a few favorites as you gradually introduce more variety.”
Here are some creative and tasty ways to increase your veggie intake:
Breakfast
- Oatmeal: Start your day with oatmeal, adding shredded zucchini for extra nutrients like vitamin A and powerful antioxidants. For carrot cake–inspired oats, add shredded carrots and a sprinkle of cinnamon or nutmeg.
- Omelet: Sneak in a medley of vegetables into your omelet with chopped kale, asparagus, Brussels sprouts, and caramelized onions.
- Smoothie: Blend spinach with fruit and a protein source for a nutritious green smoothie.
Lunch
- Salad Kits: Keep salad kits on hand to add balance to meals.
- Soups and Stews: Add leafy greens like kale, collards, or chard to soups, stews, and slow-cooked meals.
- Leftover Salad: Make extra salad for dinner, leaving some undressed to take to lunch the next day.
Snacks
- Afternoon Smoothie: Create a refreshing smoothie with vegetables you might not love, like spinach, blended with fruits such as mango or banana.
- Crunchy Vegetables: Swap crackers or chips for vegetables that offer a satisfying crunch. Pair them with a healthy dip, such as hummus.
- Edamame: Keep frozen edamame on hand and steam it for a protein-rich snack.
- Celery Sticks: Try celery sticks with peanut butter for a filling treat.
Dinner
- Vegetable Sauces: Blend vegetables into pasta sauces to disguise flavors you may not enjoy.
- Roasted Vegetables: Roast vegetables to transform their flavors—often yielding a delectable crunch and caramelized taste.
- Zucchini Noodles: Slice zucchini thinly to alternate layers with regular lasagna noodles.
- Cauliflower Rice: Rice cauliflower in a food processor or use frozen riced cauliflower as a rice substitute.
- Mashed Potatoes: Create mashed potatoes with half potatoes and half cauliflower for a lower-carb alternative.
While the best way to prepare vegetables is the way you’ll eat them, it’s important to be mindful of preparation methods. For instance, if you prefer sautéing vegetables, choose heart-healthy oils like avocado oil and use less of it.
The Wrap-Up
Eating a variety of vegetables fuels your body with essential nutrients that support vital body functions, from heart health to strong immunity. Incorporating more veggies into your diet can help you feel fuller longer and lower your risk of chronic diseases while supporting your weight goals. Start by gradually adding more of your favorite vegetables to meals and snacks, and experiment with new vegetables to keep your meals interesting.
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