How Many Servings of Vegetables Do I Need? Why? How!?!

This week I'm bringing it back to basics⁠.

I feel like as we go down the "healthy living" road, we get lost in the fancy $h*t! ⁠ ⁠ It becomes all about the superfoods, goji berries, turmeric, adaptogens, MCT oil and other fancy (and often stupidly expensive) products!⁠ ⁠ But the MOST important thing for supporting our health long term, across the board, is vegetable consumption. ⁠ It is maybe the only thing that EVERY dietary dogma agrees upon, from vegetarian to paleo... and for good reason. ⁠ ⁠

When we look at the statistical relationship between vegetable intake and mortality or disease risk, it is clear that the more veggies we eat, the more protected we are.⁠ ⁠ For every serving of vegetables or fruit we consume, we reduce the risk of all-cause mortality by 5%, with the greatest risk reduction seen with 8 servings per day or more!⁠ ⁠

The benefits of eating at least 5-8 servings or more daily extend to virtually every chronic disease afflicting modern society.

To put it in perspective, vegetables can be protective against all of the following conditions:⁠

✔️ Diabetes⁠

Vegetables help reduce diabetes risk through a variety of mechanisms. They supply the micronutrients necessary for blood sugar regulation. They help reduce the glycemic load of a meal by providing the fibre needed to slow down glucose absorption. Vegetables can also reduce risk factors for diabetes by decreasing overall caloric intake, supporting weight loss. The science is pretty clear. In fact, one meta-analysis found that each 0.2 serving per day increase of green leafy vegetable intake was associated with a 13% lower risk of type 2 diabetes. That’s right! Just 1/5th of a serving was able to lower diabetes risk that significantly!

✔️ Cardiovascular Disease⁠

There are myriad ways in which vegetables can help protect against CVD. For one, they promote healthy blood pressure due to their abundance of potassium, calcium, and magnesium. Their high antioxidant content helps to reduce oxidative stress. They also help to reduce LDL (the not so good) cholesterol by providing the fibre that binds to cholesterol in the intestines. Additionally, they provide many micronutrients needed for vascular health. One study found that in a cohort of over 13,000 women, those who consumed the most vegetables had a 38% reduced risk of dying from cardiovascular disease compared to those eating the fewest vegetables.

✔️ Autoimmune Disease⁠

Vegetables are essential for supporting immune function by supplying key nutrients and providing multiple forms of fibre to promote a healthy gut. This naturally protects against leaky gut, a precursor to the development of autoimmune disease.

✔️ Osteoporosis⁠

Did you know we need more than just calcium to support bone health? Vegetables have all of the essential nutrients we need to strengthen our bones. We’re talking magnesium, phosphorus, chromium, and vitamin K. Oh, and it turns out that vegetables provide the most absorbable for a calcium as well! One study observing post-menopausal women found that every 100g increase in vegetable and fruit intake was associated with a 0.0062g/cm2 increase in bone mineral density. In fact, additional studies show that high vegetable consumption is far better correlated with bone health than dairy consumption!

✔️ Cancer⁠

It is well documented than many plant phytochemical offer anti-cancer properties. Additionally, chlorophyll (the compound in plants that makes them green!) can actually help to mitigate the potentially carcinogenic properties of red meat by neutralizing heme iron. On top of that, certain fibres in vegetables and other plant foods appear protective against colorectal cancer.

✔️ Obesity⁠

Vegetables are generally low-calorie, high-nutrition. For this reason, they eliminate micronutrient deficiencies associate with obesity and provide bulk (fibre & water) to meals while reducing overall energy density of our food intake. This makes it easier to reach a healthy body weight, especially when vegetables are replacing foods that may be more energy dense and less nutritious.

Still not convinced? Here are some key vitamins, minerals and phytochemicals that you’ve really gotta get from veggies.

✔️ Carotenoids

Carotenoids (include vitamin A, lycopene, and beta-carotene) are potent antioxidants, essential for immune function.

SOURCES: Carrots, beets, squash, sweet potato, cantaloupe, apricots, mangoes, bell peppers, kale, spinach, collard greens, broccoli.

HINT: Anything red, orange, yellow or dark green is usually going to be a decent source of carotenoids.

✔️ Polyphenols

Polyphenols are a class of chemical compounds with antioxidants properties, helping prevent cell damage from free radicals and potentially reducing the risk of heart disease & other chronic illnesses. Newer research also suggests that certain polyphenols may help to feed the beneficial bacteria in our gut!

SOURCES: Berries, citrus, brightly coloured vegetables, dark chocolate and plums.

✔️ Flavonoids

Flavonoids are a class of more than 6,000 compounds that provide a range of health benefits including inflammation reduction, protecting against smoking-related cancers, and reducing cardiovascular disease risk. They also have antibacterial properties!

SOURCES: Parsley, berries (particularly blueberries), citrus fruits, and cocoa.

✔️ Diallyl Sulfide

Found only in crushed garlic & other alliums, this compound has potent antimicrobial effects, reduces risk of cardiovascular disease, and may protect against colorectal cancer.

SOURCES: Garlic, onions, chives, shallots, scallions, and leeks.

✔️ Dithiolethiones

Dithiolethiones are cancer-protective compounds that also promote detoxification.

SOURCES: Broccoli, cauliflower, cabbage, kale, radishes, rutabaga, Brussels sprouts, etc.

HINT: All cruciferous vegetables will contain dithiolethiones.

✔️ Plant Sterols & Stanols

Sterols & stannous can block the absorption of cholesterol int he small intestine and reduce levels of LDL cholesterol in the blood WITHOUT impacting HDL cholesterol.

SOURCES: Nuts, legumes, and most fruits & vegetables.

✔️ Isothiocyanates & Indoles

These are Sulfur-containing plant chemicals that can help to suppress tutor formation and eliminate carcinogens from the body, making them an anti-cancer superfood!

SOURCES: Broccoli, cabbage, cauliflower, kale, Brussels sprouts, bok choy, etc.

HINT: All cruciferous vegetables, especially when eaten raw.

✔️ Sulfur

Sulfur is used in many biochemical processes, including as a component of all proteins. Sulfur is important for the function of many enzymes and antioxidant molecules. It is also especially powerful when it comes to the promotion of detoxification through specific liver detox pathways.

SOURCES: Broccoli, cauliflower, cabbage, kale, Brussels sprouts, turnip greens, garlic, onion, shallots, etc.

HINT: All of the cruciferous vegetables and vegetables in the onion family are the best sources of sulfur.

✔️ B Vitamins

While some B-Vitamins (like B12) can only be found in animal foods, vegetables provide a variety of B-vitamins, which are important in cell metabolism, immune system function, and nervous system function.

SOURCES: Carrots, sweet potato, beets, grapefruit, peaches, oranges, watermelon, bananas, artichoke, asparagus, okra, broccoli, green pepper, spinach, arugula, mushrooms, avocado, and cauliflower.

HINT: Most orange and red vegetables, green vegetables and leafy vegetables will contain B vitamins.

✔️ Vitamin C

Most of us are pretty familiar with vitamin C’s potent antioxidant power. It is necessary for immune system function and for several enzymes to function in the body, including those that help make collagen!

SOURCES: oranges, grapefruit, kiwi, berries, papayas, lemons, limes, pineapple, artichoke, asparagus, avocado, broccoli, carrots, cauliflower, cucumber, green pepper, kale, mushrooms, onions, potatoes, spinach, squash, and sweet potato.

✔️ Vitamin K

This often forgotten vitamin is critical for making some important proteins in our bodies that are involved in blood clotting and metabolism.

SOURCES: Broccoli, cauliflower, cabbage, kale, Brussels sprouts, turnip greens, spinach, collard greens, arugula, etc.

HINT: All cruciferous vegetables and dark leafy greens will provide some vitamin K. Oh! And your healthy gut bacteria make some vitamin K for you too!

✔️ Calcium

Most of us think of dairy when we are looking to get calcium in our diets, but the research suggests that the calcium from vegetables is much more readily absorbed and used by our bodies than the calcium in dairy, which is likely why high vegetable consumption protects against osteoporosis and hip fractures in the elderly more effectively than dairy. In addition to forming bone, calcium is essential to many processes within the cell, as well as neurotransmitter release and muscle contraction (including our hearts beating!).

SOURCES: Parsnips, papaya, kumquats, black currants, rhubarb, oranges, tangerines, figs, turnips, butternut squash and all dark green vegetables.

HINT: Eat your dark green vegetables ;)

✔️ Chromium

This mineral is essential for sugar and fat metabolism, making it important for blood sugar management and reducing cravings.

SOURCES: Broccoli, tomatoes, apples, bananas, onions, garlic, cabbage, carrots, mushrooms, parsnips, and green leafy vegetables.

HINT: Seriously… at LEAST eat some green leafy veggies. They’re on all these lists!

✔️ Copper

Copper is involved in the absorption, storage, and metabolism of iron and the formation of red blood cells.

SOURCES: Artichokes, avocados, pineapple, plums, dates, kiwi, litchis, cherries, parsnips, pumpkin, winter squash, and green leafy vegetables.

HINT: You know what I’m going to say…

✔️ Magnesium

This mineral is essential for cells to live! Over 300 different enzymes within our cells require magnesium to do their jobs, including every enzyme that uses or synthesizes ATP (energy!) and those that synthesize DNA & RNA.

SOURCES: Berries, passion fruit, bananas, carrots, squash, sweet potatoes, spinach, kale and all other dark leafy green vegetables.

HINT: Leafy green vegetables… all the way!

✔️ Manganese

This mineral is essential for enzymes that work to protect the body from and repair damage cause by free radicals.

SOURCES: Sweet potatoes, raspberries, pineapple, grapes, kiwis, figs, bananas, leeks, eggplant, beets, broccoli, cabbage, kale, Brussels sprouts, turnip greens, spinach, kale, arugula, etc.

HINT: Once again, cruciferous vegetable and… you guessed it… dark leafy greens!

✔️ Potassium

We pretty much need this mineral for the function of ever single cell in our bodies. It is especially essential for nerve function, cardiac function, and muscle contraction.

SOURCES: Broccoli, cauliflower, cabbage, kale, Brussels sprouts, turnip greens, bananas, cantaloupe, avocados, guava, kiwis, persimmons, apricots, carrots, sweet potato, squash, eggplant, spinach, and kale.

HINT: Many orange vegetables and once again our cruciferous vegetables and leafy greens are great sources.

✔️ Fiber

Fibers are essential certain kinds of carbohydrates that our bodies can’t digest. Fibre is essential for our overall health for a variety of reasons. Perhaps most importantly, fibre has the ability to feed beneficial probiotic bacteria in our digestive tracts. Fibre can also bind with toxins, hormones, bile salts, cholesterol, and other substances in the gut to facilitate elimination. Fibre may also help to regulate certain hormones and neurotransmitters. For example fibre may help to suppress the hunger hormone gherkin and increase melatonin, a neurotransmitter which helps us sleep. Finally, fibre is well known to add bulk to the stool, improving the quality of bowel movements.

SOURCES: ALL VEGETABLES!

Ok, ok, I’ll eat my veggies!!! How many am I supposed to get again?

Studies will show that the ideal is to eat 8 or more servings of fruits and vegetables daily. I recommend 6 servings of vegetables and 2 servings of fruit. HOWEVER, depending on where you’re at, you might have to slowly increase the amount you eat as to not significantly disturb your system. Too much fibre too fast can cause problems. Increase the number of servings you get daily by 1 each week until you’ve reached these recommendations.

How the heck am I supposed to eat that much?

Before you freak out, it’s important to understand what a serving size actually is. The standard vegetable and fruit serving size established by the World Health Organization in 2005 is the standard measurement used in scientific studies evaluating the benefits of vegetable and fruit consumption. This standard suggests that 80 grams raw (or a little less than 3 ounces) is one serving.

Therefore, 1 serving looks a little something like this:

• 1 cup raw vegetables

• 1/2 cup cooked vegetables

• 2 cups raw leafy greens

• 1 medium fruit (approximately the size of a baseball)

• 1/2 cup chopped fruit or berries

• 1/2 cup cooked fruit.

To get started, let’s break down what 6 servings of vegetables daily would have to look like. There are a few ways you could do it:

OPTION 1:

• 1 serving at breakfast

• 2 servings at lunch

• 3 servings at dinner

OPTION 2

• 2 servings at breakfast

• 2 servings at lunch

• 2 servings at dinner

OPTION 3

• 0 servings at breakfast (I know some people find getting them in in there morning tough!)

• 1 serving at a snack (think carrots & guac!)

• 2 servings at lunch

• 2 servings at dinner

Of course there are many different ways you can structure this, but think bout which would work best for you and your lifestyle and work to make it a rule that you hit those quotas for yourself.

Here are some tips & tricks to prepare you for getting more fruits and vegetables in your life:

1) Buy a variety of fruits & vegetables when you shop so you have plenty of choice in the house… plus then you’ve gotta eat them or they’ll go bad!

2) Stock up on frozen vegetables for easy cooking and throwing into smoothies so that you can have add vegetables to any meal in a jiffy! HINT: frozen veggies steam really easily!

3) Use the fruits and vegetables that go bad quickly (like peaches & asparagus) first. Save resilient varieties (like apples, squash and frozen goods) for later.

4) Keep fruits and vegetables where you can seem them. The more often you see them, the more likely you are to eat them. HINT: Invest in a couple of cute fruit bowls so you want to keep them on display on your kitchen counter, table or desk at work.

5) Keep a bowl of cut-up vegetables on the top shelf in your fridge. This makes them easy to snack on or throw into any dish.

6) Make a big tossed salad with several kinds of greens, cherry tomatoes, cut-up carrots, red pepper, broccoli, scallions, and sprouts. Refrigerate it in a large glass bowl with an airtight lid, so a delicious mixed salad is always available to add to any meal. This will last about 5 days in the fridge.

7) Pack a piece of fruit or some cut-up veggies in your bag every time your leave the house!

8) Add fruits and vegetables to lunch by having them in soups, salads or cut up raw.

9) Increase portions when you serve vegetables. To do this, increase the amount of what you would already be adding to a dish OR add extra varieties of vegetables when you prepare stir frys, soups, salads, sauces, and casseroles. HINT: Try adding grated carrots & zucchini to a spaghetti sauce

10) Try juicing! Getting in some organic cold-pressed juice with up the amount of these nutrients you’re getting! Although, be careful to also consume whole vegetables as you will not be getting the fibre you need in those juices.

SO! Are you ready to get your veggie on?

SHARE with a loved one who could benefit from an extra veggie or two in their life!

LEAVE A COMMENT letting me know if this was helpful or if you have any questions at all!

I’m here for ya!

Kisses & kombucha,

Meg

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