You probably remember being told, “eat your veggies” to stay fit and healthy. But what exactly is the right daily intake of veggies you should be having?
You've probably heard of getting your 10-a-day to stay fit and healthy. Fruits and vegetables should be the foundation of our nutrition, they are packed with vitamins and antioxidants, they are paramount in supporting the digestion system and they help us stay away from free-radical damage and oxidative stress. But how many servings of veggies do we need?
This is the recommended intake of veggies you should be eating daily
Of course, there are several factors that play a part in determining your dietary needs, such as your age and gender. In general, the recommended serving of fruits and vegetables is anywhere between 5 to 13 servings each day– this is around three fruits and two different vegetables.
However, sometimes it is not as easy to determine what a full serving is. For example, a fruit or vegetable is considered one serving, and a cup of leafy greens is also considered one serving. Eight florets of cauliflower or any other cruciferous vegetable are also considered a full serving.
When cooking vegetables, try to keep the cooking time, liquid, and temperature to a minimum. Steaming is a good option, boiling causes water-soluble vitamins such as vitamin C, folate, and thiamin to leach.