Did you know that 9 out of 10 Americans struggle to get in the recommended three-plus servings of veggies in a day? Such indulgent habits lead to abnormal heartbeat rates, an overload on the digestive system, and even obesity.
Are you also depriving yourself of nutrition deliberately? If yes, here’s a simple beginner’s guide to help you go green and live a better life!
There are numerous benefits associated with vegetables too. For example, green and leafy vegetables are loaded with vitamins, minerals, fiber, and fabulous phytonutrients while roots like carrots are rich in calories and fiber.
You can’t get any of them by simply popping a pill and gulping down syrups. You may not like eating some of them in raw or boiled form, and that’s ok because you can always go around to have some of them as salads or as an add-on with breakfast.
Our nutritionists have listed the following benefits of including vegetables in the daily diet.
1. Provide vitamins, proteins, and minerals
2. Rich in antioxidants and fiber
3. Improve blood pressure, blood sugar levels
4. Reduce inflammation
5. Strengthen the growth of the thyroid gland
6. Reduce indigestion and boost metabolism
7. Increase red blood cells blood
8. Reduce heart-related ailments
9. Low in fat and high in calories
10. Reduce bad cholesterol (LDL)
11. Reduce the risk of type-2 diabetes
12. Have benefits for skin and eyes
13. Complete your dietary intake
14. Can be had with any dietary plan
15. Offer multiple choices
16. Help in weight management
Please note that the above benefits would be even more if you eat green and leafy vegetables.
So why aren’t (green) vegetables landing on your plate more often? Well, there are high chances that being equipped with daily tasks leaves you with less time to prepare them. Vegetables do take their own time so they can be washed, chopped, diced, sliced, and cooked before they could be of any use.
Worse may happen if you just don’t prefer eating them. We thus recommend you to inculcate a healthy habit of eating more organic and nutritious food every day instead of junk and cola drinks. You may also benefit immensely by eating the following foods every day:
Note: You might want to use healthier oils like coconut oil, sunflower oil, and olive oil to make them (as applicable). This would also help you get the best of these oils and your heart will thank you for it.
Here are some easy ways to eat more vegetables every day:
Adding green and leafy vegetables to your favorite sandwiches will increase your intake of vitamins and proteins. You can also add grated carrots and sliced beets to these leafy vegetables. This will help you have a more filling and delicious option for your brunch.
It's time to replace your potato and tortilla chips with fresh veggie chips. Slice veggies like carrots, cucumber, pepper, and zucchini in chip style and enjoy with your favorite dipping. Just in case you prefer having vegetable juices, here are some smart tips and tricks to help you make delicious juices.
Eggs are a great way to add vegetables to your diet. Finely diced peppers, mushrooms, tomatoes, onions, or a fistful of microgreens make eggs and omelets even more delicious. It is also good to toss roasted veggies from last night’s dinner into the pan before adding the eggs.
One of the best ways to cook vegetables is to use healthier oils as mentioned above- and eggs are no exception to this rule. You can check out this resource to know how eggs can help stimulate your digestive system and keep you filled for hours!
Make your smoothies richer in terms of nutrition by using some of the healthiest vegetables as the ingredients. You can add a vitamin boost by adding a couple of handfuls of dark, leafy greens, like kale or spinach into your regular smoothie. You can also add fruits like avocados and dairy products like Greek yogurt for better results.
Tip: Please check this link to know if you are getting the most of your smoothie today.
Adding vegetables to your pancakes is another quick way to boost up the intake of vegetables in your daily diet. Rather than going for sweet pancakes you can go for savory ones and load them up with your favorite vegetables.
Just puree some vegetables like zucchini or steamed broccoli in a food processor and add the green goodness to your next batch of muffins. You won’t even notice their flavor in your favorite baked goods. Just be sure to keep them in moderation and do not overload your digestive system.
These are some easy ways to eat more vegetables that can help you increase your daily intake of vegetables without compromising on taste or investing too much time. As you persist with them, these organic products can help your digestive system work better and control your weight.
Expert tip: You can also consult an online nutritionist to know what your ideal diet should be and what all vegetables and fruits and foods you can have for your dietary requirements. This virtual consultation shall come at a fraction of the time and cost that you would incur to your local service providers.
We recommend you try these simple ways to include some fresh and organic veggie delights in your diet. We are sure you’d love having your regular intake of vegetables in a new and interesting manner. Your digestive system would thank you for making its job a little easier!