How to increase your vegetable intake.

A healthy diet should be rich in vegetables because they are abundant sources of essential vitamins, minerals, and dietary fibre that our bodies require for optimal health. Some studies have even revealed that individuals who consume 30 different plant foods daily have the healthiest and most diverse gut microbiomes.

Here's more on the benefits of incorporating vegetables into your diet:

1. Nutrient Density: Vegetables are packed with vitamins, minerals antioxidants such as vitamins C and E and phytochemicals like carotenoids and flavonoids. These compounds help protect cells from oxidative damage and reduce the risk for chronic health conditions including heart disease, cancer and dementia

2. Fibre-Rich: Vegetables are a good source of dietary fibre, which promotes digestive health, helps regulate blood sugar levels, and supports weight loss goals by promoting feelings of fullness. The fibre in vegetables has been shown to reduce the rate at which food is absorbed in our bodies leading to a more gradual nutrient absorption and preventing constipation.

3. Better mood: studies have found that increased vegetable intake has a positive effect on psychological well-being. One study found that increasing vegetable intake was significantly associated with an improvement in mental well-being. Participants of the study reported feeling more motivated, happier, calmer, energised and noticed an improvement in their quality of life. 

4. Improved Skin Health: Nutrients in vegetables, such as vitamins A and C, can contribute to healthier skin by promoting collagen production and protecting against UV damage. This is important for those living in Australia as we have one of the highest levels of UV exposure. 

5. Bone Health: Certain vegetables, like broccoli and leafy greens, are good sources of calcium and vitamin K, which are essential for bone health and can help reduce the risk of osteoporosis. Studies have also found the high fibre of vegetables may play a role in calcium absorption and reduce the acid load of the body to enhance bone formation. 

6. Hydration: Many vegetables have a high water content, contributing to overall hydration when consumed as part of a balanced diet. Certain vegetables such as cucumber, celery, lettuce, tomatoes and zucchini are over 90% water!

Strategies to increase vegetable intake

1. Incorporate vegetables into a variety of dishes, such as pasta, sandwiches, omelettes, soups, and meatloaves.

2. Discreetly blend them into your smoothies, especially if you prefer milder-tasting options like frozen cauliflower and baby spinach to mask the bitter vegetable flavours.

3. Make healthy vegetable swaps like using zucchini noodles, cauliflower rice, sweet potato toast, or lettuce wraps instead of traditional carb-heavy options.

4. Explore vegetables as a nutritious snack alternative. Swap fruits or nuts with chopped carrot, celery, cucumber, or capsicum sticks and pair them with delicious hummus. Other snack ideas include kale chips, seed crackers topped with avocado and tomatoes, or classic "ants on a log."

5. Jazz up your main meals by enjoying vegetables as side dishes. Options like baba ganoush, salsa, kimchi, sauerkraut, and beetroot hummus can add extra flavour and nutrition to your plate.