Why eat 5 serves a day.

By: Judy Davie - The Food Coach

Do you ? Eat 5 serves of vegetables a day? I'm guessing not since most of the population fall short on this recommended guideline, but there are plenty of reason to do so. This week, we remind you or what they are.

Nutrient-rich- more bang for your bite:
Vegetables are rich sources of essential vitamins, minerals, and antioxidants. They provide vital nutrients like vitamin c, vitamin a, potassium, and dietary fibre, which are necessary for maintaining good health and preventing various illnesses.

Fibre content:
Vegetables are a significant source of dietary fibre which is essential for digestive and gut health. It helps regulate bowel movements and can reduce the risk of constipation. It also contributes to a feeling of fullness, aiding in weight management.

Disease prevention:

Consuming a variety of vegetables can reduce the risk of chronic diseases, including heart disease, stroke, certain types of cancer, and type 2 diabetes. The antioxidants and phytochemicals found in vegetables have been shown to have protective effects against these conditions.

Weight management:
Vegetables are low in calories and high in fibre and are essential to lose weight healthily. Eating more vegetables can help you feel full and satisfied without consuming excessive calories.

Improved digestion:
The fibre in vegetables aids in digestion and provides our gut bacteria with the food they need to support a healthy gut microbiome. We know today how important this is for both mental and physical health.

Skin health:
Many vegetables are rich in vitamins and antioxidants which contribute to healthy, radiant skin. Vitamin c, in particular, supports collagen production, which is essential for skin health.

Eye health:
Some vegetables, such as carrots and spinach, contain nutrients like beta-carotene and lutein that are beneficial for eye health and can reduce the risk of conditions like macular degeneration and cataracts.

Overall well-being:
A diet rich in vegetables is associated with improved overall well-being and quality of life. People who consume a variety of vegetables tend to have more energy, better mental health, and lower levels of stress.

What does a serve look like?
A simple reference is approx. 75g a serve and 1 cup raw leafy greens.


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