How much vegetables should you eat a day
Vegetables are indispensable for a healthy and vital body. In this blog, we will discuss how much vegetables should you eat a day. It is full of vitamins, minerals and antioxidants. Your body needs these nutrients badly to function properly. Yet we still sometimes want to skip vegetables or eat very little of them. This is often also because it is sometimes unclear how much vegetables should you eat a day.
The standard used for this in the Netherlands is very low. In this article you can read exactly why vegetables are so healthy and how much vegetables you should be consuming per day.
What do vegetables do to your body
Vegetables are a source of many vitamins and minerals that you would otherwise not get enough or a lot less. But there are even more reasons why you should eat the right amount of vegetables every day. They are also an excellent source of dietary fiber, which ensures proper digestion and functioning of the intestines.
And it is also ideal if you want to lose some weight, because vegetables contain hardly any calories while you get an enormous amount of important nutrients. Vegetables make you feel full for longer, so you are less likely to grab unhealthy and high-calorie snacks.
Research has shown that people who eat a lot of vegetables are less likely to develop diseases such as diabetes, cardiovascular disease and even cancer. In addition, it reduces the risk of obesity and lowers your blood pressure.
Health benefits of vegetables
- Helps to fight various types of cancer
- Reduces the risk of heart disorders
- Reduces the risk of obesity
- Lowers your blood pressure
- Reduces the chance of developing kidney stones
- Contributes to strong bones
How much vegetables should you eat a day
In the Netherlands, it is recommended to eat 200 grams of vegetables and two pieces of fruit per day. But recent studies have shown that this is very little. How many vegetables you should eat per day? Children and adults with generally little physical exertion should have 200 to 300 grams of vegetables in a day.
But are you busy one day intensively? Then the need for minerals and vitamins is higher and you should soon think of 400 to 500 grams per day.
People who eat 375 grams of vegetables and 300 grams of fruit daily seem to have a 42% lower risk of premature death than people who eat less fruit and vegetables. That is why countries such as Australia also recommend this amount as standard. Strangely enough, this is not recommended as standard in the Netherlands, but rather eat too many vegetables than too little!
Which vegetables are the best?
In general, all types of vegetables are very healthy for you. But of course there are types that are just that little bit better for you. It is best if you eat a mix of different colors so that you get different good nutrients. And it is also healthiest if you eat according to the season, so that the vegetables reach your plate as quickly as possible.
So try to vary enough to ensure that you get a wide variety of important nutrients. Below the health benefits of some popular vegetables.
Broccoli is often referred to as the healthiest type of vegetable you can eat. You can find almost all vitamins and minerals you need here. Broccoli also contains proteins to facilitate muscle building.
For many people nothing more than a fresh addition to a salad, but it is unprecedented how many healthy nutrients there are in cucumber. Cucumbers are also high in antioxidants and rich in water. Win-win, because we often don’t get enough water either.
- Sweet potato
Some people do not see sweet potatoes as a vegetable, but they really do fall under this category. And you can make a lot with it. Sweet potato contains a lot of vitamins A , B, C and K, important minerals and dietary fiber. Sweet potato is extremely healthy and a good energy supplier, perfect for people who exercise a lot and intensively.
Spinach contains a relatively high amount of protein and is therefore extremely suitable for people who find muscle building important. You will also find a lot of vitamins and minerals in it, while you get relatively few calories with it. Spinach is also rich in Glutamine, one of the most abundant amino acids in our body.
Tomato is one of the few vegetables that gets more antioxidants when you cook it. You will find a lot of lycopene in it, lycopene has a strong antioxidant effect that tackles free radicals in your body and therefore protects against various ailments. Tomatoes are therefore very healthy and are delicious to flavor your salad, for example.
Tips for eating more vegetables
Now that you understand why it is important to reach your recommended daily intake of vegetables, here are some simple tips for including more vegetables in your diet.
- Buy vegetables at the market, this will save you a lot of money
- Buy vegetables that are easy to prepare or that you can eat straight from the hand
- Do not take a sweet snack, but vegetables as a healthy snack
- Go for pre-cut frozen vegetables, this will save you a lot of preparation time
- Make a large pan of soup that you can eat more often in a day
Use herbs, spices and healthy sauces to flavor the vegetables