Why Is it Important to Eat Vegetables?

Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overallhealthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

• Health Benefits

  • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
  • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
  • Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
  • Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
  • Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

• Nutrients

  • Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
  • Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
  • Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
  • Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
  • Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
  • Vitamin A keeps eyes and skin healthy and helps to protect against infections.
  • Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
  • How Many Vegetables Are Needed Daily or Weekly?
  • The amount of vegetables you need to eat depends on your age, sex,
  • and level of physical activity. Recommended total daily amounts are
  • shown in the first chart. Recommended weekly amounts from each
  • vegetable subgroup are shown in the second chart.
  • Daily recommendation*
  • Children 2-3 years old 1 cup**
  • 4-8 years old 1½ cups**
  • Girls 9-13 years old 2 cups**
  • 14-18 years old 2½ cups**
  • Boys 9-13 years old 2½ cups**
  • 14-18 years old 3 cups**
  • Women 19-30 years old 2½ cups**
  • 31-50 years old 2½ cups**
  • 51+ years old 2 cups**
  • Men 19-30 years old 3 cups**
  • 31-50 years old 3 cups**
  • 51+ years old 2½ cups**
  • *These amounts are appropriate for individuals who get less than 30 minutes per day of
  • moderate physical activity, beyond normal daily activities. Those who are more physically
  • active may be able to consume more while staying within calorie needs.
  • Vegetable subgroup recommendations are given as amounts to eat WEEKLY. It is not
  • necessary to eat vegetables from each subgroup daily. However, over a week, try to
  • consume the amounts listed from each subgroup as a way to reach your daily intake