How many and how should we eat vegetables?

One of the most important categories of foods that contribute to the protection of the organism in general, but also against chronic diseases, is vegetables. Together with fruits, cereals, legumes, certain dairy products, nuts, fish and meat in limited portions are what has been established globally as a Mediterranean Diet.

But how much do we need to put daily in our diet and how best to consume?

In a brief introduction, before answering the question we posed, it is worth focusing on the reasons why vegetables are so beneficial. Initially, they are a basic source of vitamins B, C, alpha and beta carotene q, folic acid, metallic, iron, calcium, fiber and flavonoids.

In particular, they are substances that have antioxidant activity and stimulate our immune system. They also contribute to good muscle function and protect against cardiovascular disease.

It is therefore worth initiating into our lives the following tips:

• Include vegetables in every main meal. Especially If you have children, who usually are not fond of vegs, include every kind of vegetables to your meals so at some point be tempted to try.

• The variety of vegetables, even different colors every day, is the key to not getting tired of the same tastes. Of course, this way you get more and different nutrients.
• It is advisable to consume raw vegetables as often as possible, as with cooking they lose part of their nutrients. However, it is necessary to thoroughly wash all of these products.
• This season may not be the most productive in terms of a variety of vegetables, but it is always preferable to choose to go out according to seasonality for obvious reasons. In these months you choose, among others, asparagus, spinach, mushrooms, lettuce, beans, cauliflower, carrots, peas.
• Try to consume your vegetables in a short time after you buy them.
• Cook soups with vegetables, for example, use carrots, celery, pumpkin, spinach or cabbage. Ideal for main meal especially during the cold winter months.
• Make traditional pies with vegetables or various greens.
• Make your own vegetable garden to ensure fresh products. Radishes, carrots or spinach are considered to be the easiest and most certain to grow.

In terms of quantity, it is recommended to consume 4 portions of a variety of vegetables every day. Note that one portion is equivalent to about 150 to 200 grams of raw or cooked vegetables.

Source of information: Nutrition Guides 

Aggeliki Koskeridou

Holistic Doctor – Counseling Psychotherapist

Doctor of Naturopathic Medicine

MSc c. Health Psychology

www.AggelikiKoskeridou.com

insta: dr_aggelikikoskeridou_official 

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