7 things that happen to your body when you don’t eat enough vegetables

Woman covering her mouth while looking at a plate of vegetables.

“Eat your vegetables” may have been a common command at the dinner table when you were growing up. It may not have stuck. Maybe you don’t like vegetables, or maybe your on-the-go lifestyle makes the drive-thru a more accessible option. Maybe you enjoyed doing the opposite of what your parents told you to do (and continue to do as an adult). You may have asked your parents, “Not eating enough fruits and vegetables will cause what, exactly?”

You are probably not alone. An older CDC report published in 2017 indicated that only 9.3% of US adults ate enough vegetables in 2015. Fruit fared only slightly better, with 12.2% of adults meeting the daily recommendations . Health organizations like the American Heart Association suggest getting 4 to 5 servings of fruits and vegetables daily if you’re following a 2,000-calorie-a-day diet.

“Vegetables are a health powerhouse,” he says Kalyn True, RD, a registered dietitian with Memorial Hermann. “They’re full of essential nutrients like vitamins, minerals and fiber.”

Combined, these key nutrients do the body a lot of good. So what if you don’t eat vegetables or regularly miss your daily recommendations? Registered dietitians served up and offered tips on how to increase your intake of these powerhouse foods (and their aisle siblings, fruit).

Related: Here’s Exactly What Happens to Your Body When You Drink Decaffeinated Coffee Every Day, According to Dietitians

What happens if you don’t eat vegetables

1. Decrease fiber intake

Many people do not eat enough vegetables. Research published in 2017 pointed to data suggesting that only 5% of Americans meet daily fiber recommendations. Coincidence?

Probably and no less in some cases. “Skipping a serving of vegetables means you’re not getting any of the key nutrients it would provide, including fiber,” she explains. Cara Harbstreet, MS, RD, LD from Street Smart Nutrition. “That adds up, and consistently low fiber intake can affect your gut health or overall health.”

You may encounter a regular (rather than regular) backup. “Lack of vegetables in your diet defaults to a lack of fiber, which results in irregular bowel movements and gastrointestinal discomfort,” he says. Daniel Chavez, RD, by Fay.

2. The risk of disease increases

Vegetables can help you feel good and live your best and longest life. “Not eating enough fruits and vegetables regularly can increase your risk of many health conditions, including cancer, cardiovascular disease, diabetes, high blood pressure and stroke,” he says. Jennifer Hernandez, RD, of kidneys operated by plants.

And in general, not getting enough vegetables weakens the immune system.

“Without a steady supply of vitamins and antioxidants from vegetables, the immune system might struggle to fight off even the sniffles,” says True.

3. You will probably have less energy.

Trying to identify an energy vampire? Consider your vegetable intake. “Vegetables fuel your body’s engine,” says True. “They provide essential vitamins and minerals that help turn food into energy. If you constantly skip vegetables, people can feel tired and sluggish throughout the day, making it difficult to concentrate or keep up with your daily activities.”

4. You may be more thirsty

Yes, food can help quench your thirst. That idea that all your fluid intake has to come from 8 glasses of water a day? A total myth.

“With their high water content, vegetables contribute to our total fluid intake each day,” says Harbstreet. “You might actually get all the fluids you need from water and other drinks, but a serving of vegetables ‘counts’ to keep you well hydrated. Without it, you’ll have to rely more on drinking throughout the day to compensate what you don’t have. getting from food sources.”

5. Skin problems may appear

Getting solid skin care from the “outside in” has at least the RD seal of approval. “Vegetables contain nutrients like vitamin A and antioxidants that promote skin health,” says Chavez. “Without enough greens, dullness, dryness, acne, premature aging and other skin problems can appear.”

Hernandez adds that nutrient-dense vegetables also aid in wound healing.

6. You may gain weight

The number on the scale is not the be-all, end-all of health or nutrition. However, not eating enough vegetables can lead to weight gain. “Not eating enough fruits and vegetables can lead to unintentional weight gain as we fill up on higher-calorie foods,” Hernandez says.

A 2018 review published in nutrients indicated “moderate quality evidence” between vegetable consumption and weight. The researchers also noted that there was no apparent harm in eating vegetables, so recommending that people eat more to lose weight and keep it off isn’t a bad idea.

7. Nothing

Surprised? “If you eat several servings of fruit and get key nutrients from other sources, skipping vegetables may not make a noticeable difference for you,” says Harbstreet. As strange as it may sound coming from a dietitian, you may be getting adequate nutrition from other foods.”

This doesn’t mean you have to give up vegetables. “In my experience, that’s not the case for most people,” says Harbstreet. “While it’s possible, it’s not likely, so just to be safe, don’t eliminate them from your general diet.”

Related: The simple measure you can use to calculate your heart disease risk, according to cardiologists

What happens if you don’t eat fruit?

Basically the same things that happen if you don’t eat enough vegetables. Different fruits and vegetables have different nutrients, hence the recommendation to “eat the rainbow” and its benefits.

“Similar to a lack of vegetable intake, there can be consequences to not eating enough fruit on a regular basis,” Chavez says. “Like vegetables, fruits are rich in essential vitamins, minerals and antioxidants.”

These nutrients can help with:

Related: These are the 20 healthiest vegetables of all time, according to registered dietitians

How we like to eat vegetables

Do you have a hard time putting all your vegetables in? Here are tips to get more vegetables and get them to like them.

1. Slice and dice

Have fun with how you serve your vegetables. “Yes, the same tactic that works for young children can also be useful for adults,” says Harbstreet. “Cut or cut raw vegetables into new shapes or use something like a crinkle cutter to add texture and visual appeal. Anything that catches your eye or catches your interest is a good thing and doesn’t take much more effort than chopping and cut, regardless.”

2. Try different cooking methods

Steamed or boiled vegetables do the job quickly. However, think about having fun and experimenting in the kitchen.

“Toasting, roasting or sautéing to bring out different flavors and textures can encourage even a picky eater to consume them,” says Chávez.

3. Color

This one cannot be said. “Incorporate a variety of colors into meals,” Chavez says. “Bright, vibrant colors can be visually appealing and engaging.”

Think red, green and yellow peppers in a salad for lunch and carrots and cauliflower alongside salmon for dinner.

4. Be crafty

Another favorite hack for parents that works with adults too.

“Try adding shredded zucchini to your muffins, riced cauliflower to your stir-fry, or mashed spinach to your pasta sauce,” says True. “They add moisture and nutrients without overpowering the taste.”

Hernandez shared another idea. “Pile vegetables on sandwiches,” he said. “It’s a great way to add texture and flavor to a sandwich. Try thinly sliced ​​radishes for a spicy kick.”

5. Spice it up

Not in the taste? Dipping your food in high-fat dressings can lead to excessive calorie consumption, but that doesn’t mean your veggies have to be boring.

“Use herbs [and] spice up healthy sauces to enhance the flavor of vegetables that would otherwise be bland to a non-veg eater,” says Chavez. “Experiment with different combinations to find out what’s most appealing to your taste buds.” .

Next: Here’s exactly what happens to your body when you drink decaffeinated coffee every day

sources

• Kalyn True, RD, registered dietitian at Memorial Hermann

• Disparities in Fruit and Vegetable Consumption by State-Specific Adults in the United States, 2015. CDC.

• Infographic of fruit and vegetable portion sizes. American Heart Association.

• Closing the fiber intake gap in the United States: communication strategies for a food and fiber summit. American Journal of Lifestyle Medicine.

• Cara Harbstreet, MS, RD, LD of Smart nutrition on the street.

• Daniel Chavez, RD, of Fay

• Jennifer Hernandez, RD, of plant-fed kidneys

• The relationship between vegetable intake and weight outcomes: a systematic review of cohort studies. nutrients