Vegetables are all too often omitted from people’s diets or just not consumed in enough quantities.

Benefits of eating vegetables:

• Insufficient consumption of vegetable can develop deficiencies in micro-nutrients, that is, vitamins and minerals which can lead to an array of health issues including reduced immune function, skin disorders, sight issues, cell recovery issues and much, much more.
• Vitamins and minerals found in vegetables reduce the aging process, so help you look and feel younger.

• Not consuming enough vegetables can lead to reduced fiber intake causing digestive issues and toileting issues such as constipation and IBS (Irritable Bowel Syndrome). If you are struggling to go to the toilet at least once per day, you may not be consuming enough vegetables.

• When you are eating plenty of vegetables you are filling up on nutrient dense calories, reducing the amount of processed food you would otherwise be consuming, therefore reducing your risk of health issues.
• Nutrients from vegetables help lower your blood pressure, reduce your risk of heart attack or stroke and reduce risk of developing some cancers.

• Vegetables trigger the Leptin hormone, which is the hormone that tells your body you are full. It is your natural appetite suppressant. If Leptin is not secreted, the Ghrelin hormone is. Ghrelin is the hormone that signifies to the brain that you are hungry. Over production of the Ghrelin hormone leads to over-eating, weight gain, obesity and a huge array of health issues.
• Vegetables, particularly green vegetables, contain B-Group vitamins which are responsible for detoxification. Insufficient levels of B-Group vitamins can lead to liver dysfunction and toxins being stored in fat cells. This is typical with fat storage that you see around the hips and buttocks and behind the arms.
• B-Group vitamins are also crucial to a healthy menstrual cycle. Insufficient quantities of vegetables could be causing you issues with your cycle and/or your fertility.

What vegetables should you be eating, and how much should you be eating?

All vegetables are great. Focus on eating a rainbow of vegetables to help you obtain a variety of nutrients found in different sorts of vegetables. They don’t all come with the same nutrients or the same quantities of nutrients. So variety is crucial.

Aim for at least 5 different sorts each day. Avoid munching on just carrots all day.

If you eat a cup of vegetables with each meal, you will definitely be getting adequate levels of nutrients as well eating sufficient calories to keep you nice and full. This will reduce your need to snack which often leads to over eating, and fat gain.

– Coach Terri