How many vegetables to eat per day is often one of the most complex questions to solve for those approaching a diet. Generally the indications on vegetables are generic: often the words “at will” are used to make it clear that they can also be abundant, but especially in some cases it is necessary to consider the weight and the influence of these foods on our body.
Not everyone knows that there is a generic code for the “portion” also for vegetables, and that some of them can have sudden and annoying side effects in case of pathologies of the gastrointestinal tract. Without prejudice to the premise that in any case the consultation of a nutritionist doctor is preferable to a quick consultation of the sources on the internet, in this article we will try to give some indications on the right quantities of vegetables to eat per day to stay healthy.
How many vegetables to eat per day? Why do this?
Vegetables – like fruit – are an essential component of daily nutrition. It must be integrated into every diet, of which it should form the basis, so that our body assimilates the nutrients it contains and which are necessary for the well-being of our health.
In fact, vegetables contain vitamins, mineral salts, fibers and antioxidants that strengthen the immune system and protect us from disease. They are also important to supplement the amount of liquids we ingest and contribute to a sense of satiety that keeps us from overdoing the portions of other foods that could upset our diet. The supply of fiber – what helps the sense of satiety – also facilitates digestion and purification of our body.
In any case, always prefer seasonal vegetables: only this guarantees us the best supply of nutrients because it is grown and harvested at the right time of the year, without the “push” of intensive agriculture. Even better if you have the opportunity to attend a Coldiretti market and take a look at the seasonality of green leafy vegetables.
Eating the right amount of vegetables every day falls within the rules of well-being indicated by the World Health Organization, which has recognized the combination of fruit and vegetables as the basis of daily nutrition.
This “base” is also the starting point of the now well-known food pyramid of the Mediterranean diet. Typically this base consists of five portions of fruit and vegetables a day, and more specifically three portions of fruit and two of vegetables. So let’s find out what a portion of vegetables means in daily practice.
How many vegetables to eat per day: the right quantities
What is meant by a portion of vegetables? By portion we generally mean a quantity between 100 and 150 grams raw and between 200 and 250 grams if we want to cook them. Nutritionists often recommend alternating a portion of raw vegetables and another one of cooked vegetables throughout the day.
Another thing to take into consideration when quantifying the vegetables to eat is that this quantity can change a lot if you have digestive or intestinal disorders, or diabetes.
While vegetables are very good for our body for many reasons, on the other hand they can aggravate situations of irritable colon or linked to some peculiar pathologies of the digestive tract such as Crohn’s disease.
In the case of diabetes, however, there are vegetables whose cooking leads to the concentration of sugars: carrots and beets, for example, must be eaten raw. If you have one of these pathologies, the advice is always to rely on a doctor and a nutritionist to evaluate the best possible diet.