7 Easy Ways to Boost Your Daily Vegetable Intake and Enhance Your Health

Regardless of your identity and eating habits, you undoubtedly have this persistent thought:   

"I should start eating more veggies."  

 Every time you visit the grocery store, you glance at the veggies and consider whether to purchase any.

Every time you purchase some, you put them away after two weeks of not eating them.   

The good news is that, with the correct strategies—which we'll discuss today—eating more veggies isn't that hard. However, first:  

What Makes Eating More Vegetables Important?  

Vegetables may not be everyone's favourite food, but they are very healthy for us. Here are four good explanations:  

- Numerous vitamins and minerals found in vegetables promote our overall health and wellbeing. Bell peppers, for instance, are rich in vitamin C, which promotes healthy growth and development and boosts our immune.  

 - Dietary fibre, which is abundant in vegetables, is essential for cardiovascular and gastrointestinal health. Additionally, studies indicate that eating more veggies may lower our risk of cardiovascular disease and colorectal cancer.  

- They are low in calories and very filling, vegetables are a great food group to eat, especially if you're trying to lose weight. You will feel full for hours after eating a huge salad, which can have as little as 100 to 150 calories.  

 - Beneficial substances like antioxidants, which lessen oxidative stress, delay ageing, and lower the risk of certain diseases, are abundant in vegetables. For instance, lutein, which is abundant in spinach and broccoli, has a beneficial effect on and protects our eyes. 

Six Simple Ways to Increase Your Vegetable Intake  

 1. Make smoothies with blended vegetables 

 Smoothies are a great way to start the day off correctly and burn off some calories. Fruits, milk or water, and a little ice are the usual ingredients of a smoothie. After that, you would mix everything together, transfer it to a cup, and savour it.   

Smoothies have the advantage of filling you up without significantly increasing your regular caloric intake. Smoothies are also a great source of vitamins, minerals, antioxidants, and good fibre.  

Adding vegetables to your smoothies is the easiest and most enjoyable approach to increase your consumption of vegetables right away. You would include vegetables like carrots, spinach, cucumber, and kale in addition to fruits like apples or strawberries. By doing this, you produce a nutrient-dense powerhouse and get all the health advantages of vegetables.   

2. Include vegetables in soups 

 A dish or two of soups can help you obtain extra vitamins, minerals, and fibre, making them a great way to consume more vegetables. For instance, you can include vegetables like potatoes, red pepper, and carrots. For added flavour and immune system support, you can also chop one or two cloves of garlic. 

Making vegetables into a puree to use as the foundation for your vegetable soup is another way to step it up. Because of their rich nutritional profile and texture, tomatoes are a great choice.   

The best part is that you may choose from a variety of recipes and test the ones you think you'll like most.  

3. Include More Vegetables in Recipes  

Vegetables are always an option while cooking, but we must be aware of them and have the ability to recognise them. Meat, potatoes, cheese, and other delectable components are frequently found in casseroles. The good news is that you may also include fibre veggies like red peppers, celery, and broccoli. Carrots and mushrooms are also acceptable additions. 

Adding vegetables to casseroles improves the dish's flavour and gives it a wonderful texture. Additionally, vegetables help you feel full on fewer calories since they fill you up. A tasty dinner that satisfies your hunger and gives your body many of the vital nutrients it requires is the end result.   

4. Have a Vegetable Snack 

 Snacking is frequently the cause of our inability to follow our dietary programs and accomplish our objectives. We may eat nutritious meals, yet we frequently make mistakes during the intervals between meals. Cravings and hunger take over, resulting in unhealthy food choices. For instance, even if you had a nutritious lunch, sugary snacks might throw you off balance in the afternoon. 

The good news is that vegetables are an excellent snack choice. As was previously said, vegetables are very satiating, low in calories, and beneficial to our health. Therefore, rather than using calorie-dense foods to wreck your diet, munch on:  

- Cucumbers  

- Carrots  

- Celery  

5. Prepare a Vegetable Omelette

Omelettes are an excellent choice. They're simple to whip up, require very little time, are nourishing, and fill you up well.

An excellent method to get extra nutrients into your diet without really thinking about it is to include some vegetables to your omelette. An omelette is a great way to include vegetables such as peppers, spinach, kale, garlic, onion, and courgette. Although they are not considered vegetables, mushrooms have many of the same advantages and make a great addition to omelettes.

6. Savoury Muesli: Two Words

There are millions and millions of recipes for sweet muesli. Muesli is tasty and healthful, but it doesn't have to be sweet; it may also be savoury.

Oats go nicely with savoury dishes like:

• Mushrooms with Eggs

• A red pepper

• Kale

• Broccoli Potato Spinach

  
  

Numerous delicious savoury muesli recipes are available that are high in vegetables and will immediately increase your consumption.

We can always learn something new or find a fresh approach to making better choices in our day-to-day lives. For instance, people frequently struggle to consume vegetables. However, as you can see from our list, there are several methods to increase your intake—as long as you're aware of them and put in the effort.