The Benefits of Eating Vegetables Every Day

Eating 5 portions of vegetables each day supports long-term health and helps prevent various health issues such as obesity, heart disease, and high cholesterol. Vegetables contribute to improved energy levels, better digestion, and a stronger immune system.

Vegetables are a natural food — most of the time, we eat them just the way Mother Nature grew them. Unadulterated nutrient bullets. Full of vitamins and minerals, complex carbohydrates, fibre, and even protein and good fats. If you’re aiming for a healthier lifestyle, these 5 portions can play a crucial role in achieving that!

Vegetables help us maintain a healthy weight by adding bulk, fibre, and complex carbs, as well as essential phytonutrients to our meals. Without veg, we couldn’t live.

They’re also naturally high in water. Some vegetables like cucumbers, celery and fresh tomatoes are great for rehydration after a gym session. Plus, they add bulk to meals when maintaining or losing weight.

How Many Vegetables Should We Eat?

The HSE recommends eating at least 3–5 portions of vegetables daily. Scientific studies suggest that eating 7–10 portions can be even more beneficial for living a long and healthy life.

What Is a Portion of Vegetables?

• 1 large tomato, carrot or potato
• 1 raw pepper or 2–3 celery sticks
• ½ cup of cooked vegetables
• 1 cup of raw vegetables (e.g. salad)

How to Add More Vegetables to Your Diet

Five portions might sound like a lot, but it’s easier than you think. Here are some simple tips:

• Make vegetables a non-negotiable part of lunch and dinner.
• Fill half your dinner plate with veg, ¼ with protein, and ¼ with complex carbs.
• Eat a rainbow – every bright colour provides different nutrients.
• Add extra veg to stews or casseroles – root veg like carrots and parsnips in winter work well.
• Make fresh vegetable soup weekly. Start with onion and carrots, then add seasonal veg like butternut squash or courgettes.
• Add a side salad in spring and summer – butterhead lettuce, rocket, or spinach are great choices.
• Always keep frozen vegetables in the freezer to ensure you never miss a portion.

Conclusion

The benefits of eating vegetables every day are undeniable. From maintaining a healthy weight to boosting immunity and energy, vegetables are vital. Make them a regular part of your meals and feel the difference.