We all know that eating vegetables is good for us, but how often do we stop to think about why?
According to the Australian Bureau of Statistics, more than 9 out of 10 adults aren’t eating the recommended five serves of vegetables a day. That means most of us are missing out on some serious health perks. But here’s the good news, it’s easier (and more delicious) than you might think to increase your veggie intake…..and the benefits are worth every bite.
Let’s dig into the colourful reasons to eat more vegetables, and why variety is just as important as quantity.
Nature's multivitamin
Vegetables are some of the most nutrient dense foods available. That means they give you a high dose of vitamins, minerals, antioxidants, and dietary fibre for very few calories. And for those of you counting your macros, don’t forget that protein exists in pretty much all wholefoods!
Think of vegetables as nature’s multivitamin, but with added crunch, colour, and flavour. Different veggies contain different nutrients, so eating a variety ensures your body gets a full spectrum of the good stuff. This variety is critical to feeding the good bacteria in your gut – and for a healthy gut microbiome, there is way around it, you need to eat a lot, and a variety of vegetables.
This really simplifies it too much, but just to give you a taster of some of the vitamins and minerals that exists in vegetables, and the associated benefits:
- Vitamin A. For healthy eyes, skin and immune function.
- Vitamin C. For collagen production and immunity support.
- Vitamin K. For strong bones and blood clotting.
- Vitamin D. For calcium absorption and strong bones.
- Folate. Particularly important for cell growth and pregnancy.
- Potassium. To support blood pressure and heart health.
- Dietary fibre. For digestion, satiety, and gut health.
Health benefits you can feel
When you start eating more vegetables, especially in a wide variety of colours, your body notices. People often report having more energy, feeling less bloated, clearer skin, less body odour, and better mood and mental clarity.
Over time, eating more veg also helps reduce the risk of chronic diseases like heart disease and type 2 diabetes. It supports a healthy gut microbiome, which influences everything from immunity to mental health.
Additionally, if you eat more veg, you’re likely to eventually eat less ultra processed foods. We haven’t touched on the negatives of UPF’s, but broader, there is more and more research showing the downsides on your gut microbiome, and potentially even chronic diseases like dementia. While some of this research is still fairly new (in the last 10 years), it’s fairly safe to say that eating a predominantly wholefoods diet, high in vegetables, you’re definitely given yourself the best shot at a healthy life.
Eating the rainbow
‘Eat the rainbow’ isn’t just a catchy phrase, it’s a smart nutritional strategy.
Each colour in fruit and vegetables represents different phytonutrients (naturally occurring plant compounds) that play unique roles in supporting your health.
Eating a mix of colours doesn’t just look pretty on your plate, it gives your body a more complete toolkit to function at its best.
So how many different foods should you eat in a day? There are many different numbers that get thrown around. I’ve heard from as low as 12 a day, up to 40 a day. The reality is that not every day is the same, and some days will be harder to eat well. So if we focus on the good days, and eat as much and as many different veggies as possible, then you’re ahead of the average person.
If this is the first you’re thinking about eating a healthy diet – start with this: eat more veg and more variety of veg. If you’re ready to take the next in improving your diet and need a hand, feel free to get in touch for a chat.
Bon appétit 😊