The impact of vegetables on health

Vegetables are one of the most important foundations of a healthy diet, as they contain a lot of fiber, vitamins, minerals and antioxidants. When and how we consume them has a strong impact on our well-being, digestion and health.

🕒 WHEN TO EAT VEGETABLES TO STAY HEALTHY?

✅ 1. At each main meal

Vegetables should be part of breakfast, lunch and dinner, or at least two larger meals a day.

Meal          Example of vegetables                                     How it helps

Breakfast  Avocado, spinach, tomatoes, peppers              Fiber and a healthy start to the day

Lunch       Broccoli, zucchini, carrots, salads                   Helps with digestion, fills you up                                                                                                   without calories

Dinner     Cauliflower, arugula, kale, cooked vegetables   Light and nutritious dinner

🥗 2. Before or with the main course

• If you start a meal with vegetables (e.g. soup or salad), you will feel full sooner, you will eat less unhealthy things.

• Fiber from vegetables slows down the absorption of sugars → more stable glucose levels.

🕑 3. As a healthy snack

• E.g. carrots, peppers, cucumbers with hummus, sour milk or yogurt.

• A great alternative to unhealthy snacks – no empty calories.

🥦 HOW MANY VEGETABLES PER DAY?

• Recommended: at least 400 g of vegetables per day (about 3–5 servings).

• One serving = a handful of cooked broccoli or 1 cup of leafy lettuce.

🥕 COOKED OR RAW?

Type        Benefits                                                               Examples

Raw        More vitamins (C, folic acid), crunchy               Salads, fresh sticks, green juices

Cooked   Easier to digest, some nutrients more available  Steamed vegetables, soups, stews

➡️ It is best to combine both – raw for freshness, cooked for easier digestion.

❌ WHAT TO AVOID?

• Too many baked or fried vegetables – the added fat can negate the benefits.

• Vegetables with a lot of salt (e.g. pickled or canned) – choose unsalted or rinse with cold water.

✅ CONCLUSION:

For health, it is ideal to:

• Eat a variety of vegetables throughout the day.

• Vegetables should be the basis of each meal (at least half a plate).

• Change types (leafy, root, cruciferous, colorful).