How Many Veggies Do You Need Per Day to Keep Healthy

Posted by Olena info@instaskincare.club on

We all know that eating vegetables is important, but do we know how many veggies we need to eat per day? The answer will depend on the individual. For example, a man who doesn't exercise and only does light work would need 7-8 servings of vegetables per day. A woman who exercises regularly would need 13 servings of vegetables per day. Imagine if you had to prepare these veggies every single day! Instaskincare will explain to you that! That's why meal planning can be so helpful in this situation. You won't have trouble coming up with different ways to make your favorite dishes by using fresh ingredients from the market or grocery store. But what are some other tips for eating more veggies in your everyday life?

Why Is It Important to Eat Vegetables Every Day

No matter how much scientists try to create a substitute for minerals from foods, the fact remains: nutrients are absorbed from vegetables and fruits. Try to eat seasonal, local produce to provide you with the nutrients you need at a given time of year to make the most. In addition, local fruits and vegetables are less likely to be treated with harmful compounds than overseas "aliens." It is also essential to properly prepare food: for example, cooking contributes to the destruction of vitamins.

How Many Vegetables Should You Eat Per Day

Scientists found out that fruits and vegetables help in the prevention of various diseases. So, rutin (vitamin P), contained in citrus fruits, strengthens the walls of blood vessels, preventing the development of atherosclerosis, and improves the functioning of the cardiovascular system. Eggplant and zucchini reduce blood pressure. The thyroid gland is enhanced by the cytokinins contained in carrots, cabbage, and lettuce. 

What Are Some Creative Ways of Eating Your Veggies

Smoothies are raw food that takes just a couple of minutes to cook, allowing you to continually experiment with flavors, invent new combinations of foods, and try out unusual ingredients. How many of us willingly eat the incredibly healthy yet tasteless hemp protein? And in a smoothie, it is easily "overshadowed" by strawberries or bananas, allowing us to get a healthy product without losing taste.


The same applies to superfoods - various seeds, proteins, algae, containing a maximum of vitamins but challenging to integrate into the usual menu. To make smoothies healthy and tasty, you need to learn how to cook them correctly.

What Can Happen If You Don't Get Enough Veggies in Your Diet 

In the off-season, we often notice that we feel bad - we begin to catch colds more often, get tired quickly, hair begins to fall out, the skin peels off, and sometimes even our appetite disappears. The thought immediately arises about the lack of vitamins in the body.

What is hypovitaminosis and vitamin deficiency? What is the difference between them? Hypovitaminosis is a painful condition that lacks anyone or a whole group of vitamins at once. This can cause severe disturbances in the functioning of the body. If treatment is not started on time, such a condition can turn into vitamin deficiency - the complete absence of some groups of low molecular weight organic compounds. Diseases such as scurvy, rickets, etc., can develop.


Hypovitaminosis is seasonal, most often observed in winter and spring. This condition does not become chronic and is easily compensated for by changing the diet or treating the underlying disease. It is not necessary to say that most of us suffer from vitamin deficiency, but almost every second person has hypovitaminosis, especially during the off-season.

Wrap Up

Vegetables are an essential part of a healthy diet. If you don't like vegetables, try to eat them in other ways that might be more delicious or convenient for your lifestyle. Steaming is one way to make vegetables easier and tastier while still retaining their nutritional value. Another option is eating frozen veggies which can be cooked quickly on the stovetop with no prep time needed! The most effective strategy may not always be the most enjoyable, but if you want better health and happiness over all else, there are plenty of options out there for us veggie-haters! 


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