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8 Clear Signs You’re Not Eating Enough Vegetables

You know your diet needs to be full of fresh veggies — especially those of the leafy green variety. But incorporating them into your diet is often easier said than done. Low in calories, high in fiber and full of vitamins and minerals your body needs, vegetables are a nutritional staple. Health benefits of eating veggies include healthy skin, weight management, improved gut health, a reduced risk of chronic disease, healthy immune function and improved energy, mood and psychological well-being. 


The benefits are crystal clear. Unfortunately, about half of the U.S. population eats less than 1.5 cups of vegetables a day and around 87% don’t reach the recommended minimum goal of 2 to 3 cups per day. If you’re part of the vast majority skimping on your greens, you’re missing out on major health benefits. Here are eight clear signs you’re not eating enough veggies:

  1. You’re bruising easily

    If you’re noticing bruises here and there, it may be because you’re not getting enough vitamin C. Add more of this crucial vitamin to your diet by consuming red bell peppers, kale, red chili peppers, tomatoes, broccoli, Brussels sprouts and dark leafy vegetables.

  2. Your memory seems foggy

    Every once in a while, forgetfulness happens. But if your brain seems especially foggy, a lack of nutrients could be to blame. Lutein in particular is shown to help enhance learning and memory. It can be found in leafy greens, carrots, broccoli, corn and tomatoes.

  3. You’re tired all the time

    If your regular cup of coffee isn’t doing the trick, it might be because you’re not getting enough folate. A deficiency can cause fatigue and anemia. Add more folate to your diet with black eyed peas, kidney beans, lima beans, navy beans, asparagus and lentils.

  4. You feel more stressed than usual

    Stress causes inflammation in the body. Vegetables contain anti-inflammatory compounds that can help reduce inflammation and minimize the effects of stress. Some of the best anti-inflammatory vegetables include tomatoes and green leafy vegetables like spinach, kale and collards.

  5. You’re experiencing muscle cramps

    Muscle cramps can be a sign of low potassium. To load up on potassium and help prevent cramping, add spinach, beet greens, broccoli, peas, celery and cucumbers to your diet.

  6. Your cold lasts longer

    Not being able to kick a cold is a pretty surefire sign that your immune system is struggling. Vegetables provide your body with vitamins, minerals and antioxidants that boost your immune system and help keep you healthy. To get on the path to recovery, load up on your greens!

  7. The scale won’t budge

    Vegetables contain fiber that promotes healthy digestion and helps you feel full longer, which can increase satiety and reduce overeating. Whether it’s weight loss or healthy weight maintence that you’re aiming for, veggies should be part of every healthy diet!

  8. Your plate is lacking color

Check out your plate at your next meal. If you can’t look down and see different colors of the rainbow — especially green — there’s a good chance you’re not getting essential nutrients through your diet. Aim for veggies with each and every meal to help prevent nutrient deficiencies and reap the benefits of a heathy diet. Try these vegetable recipes for some healthy inspiration!

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