Why vegetables are so much more than fibre — and how the quality of our nutrition influences our cells, our gut, our immune system and the way we age.
If there’s one thing I would encourage almost everyone to do to improve their nutrition, it’s this:
Eat more vegetables. And eat a greater variety of them.
We spend so much time talking about protein, carbohydrates, fats, calories and weight loss.
But how often do we stop to think about whether we’re actually giving our bodies the vitamins, minerals and other nutrients they need to function at their best?
Our bodies contain trillions of cells, each carrying out an extraordinary range of processes every second of the day.
And those cells need nutrients.
Not just calories.
Not just protein.
They need vitamins, minerals, essential fatty acids and many other compounds to support normal function, repair and maintenance.
The food we eat provides the raw materials for these processes.
What we eat today helps shape our health tomorrow.
And vegetables have an enormously important role to play.
1. Are We Eating Enough Vegetables?
The UK’s familiar public health message is to eat at least five portions of fruit and vegetables a day.
One adult portion is generally around 80 grams.
That means the minimum recommendation is approximately 400 grams of fruit and vegetables daily.
But five a day isn’t a maximum.
Personally, I’d love to see more women aiming for seven, eight or even ten portions of fruit and vegetables when practical, with a strong emphasis on vegetables.
Not because everyone medically needs ten portions, but because increasing the variety and quantity of plant foods can be a wonderful way to improve nutritional quality.
Imagine including vegetables at breakfast, lunch and dinner rather than saving them all for your evening meal.
Spinach with your eggs.
A colourful salad at lunchtime.
Broccoli, carrots and greens with dinner.
Suddenly, eating more vegetables becomes much easier.
2. Have Vegetables Become Less Nutritious Over the Last 50 Years?
This is a fascinating area of nutritional science.
Modern agriculture has changed enormously over the last fifty years.
We now produce food on a much larger scale, often selecting crops for yield, appearance, consistency, transportability and shelf life.
Some research comparing historical food composition data has found declines in the concentrations of certain minerals and other nutrients in particular crops.
There are several possible explanations, including changes in crop varieties, growing conditions and what researchers call the dilution effect — where increased crop yields aren’t always accompanied by proportionate increases in nutrient accumulation.
Soil health also matters because plants obtain many essential minerals from the soil.
However, the picture isn’t straightforward.
Not all vegetables have become less nutritious, and historical comparisons can be affected by differences in varieties and laboratory testing methods.
What we can say is that soil quality, farming practices, plant varieties, harvesting, storage and preparation all influence the nutritional composition of our food.
And that makes food quality an important subject.
3. Fresh, Frozen or Processed: What’s Best?
I love fresh, seasonal vegetables.
There’s something wonderful about vegetables that have been recently harvested, particularly when they’re grown locally.
But fresh doesn’t automatically mean more nutritious.
Some vegetables spend days travelling, being stored and sitting on supermarket shelves.
During storage, certain nutrients, particularly vitamin C, can gradually decline.
Frozen vegetables, on the other hand, are often frozen soon after harvesting.
This can preserve many nutrients extremely well.
So don’t underestimate the value of frozen spinach, peas, broccoli or mixed vegetables.
They’re convenient, affordable and nutritious.
Even tinned vegetables can contribute positively to a healthy diet, particularly when you choose options without excessive added salt.
The important thing is to eat vegetables regularly, in whatever practical form helps you achieve that.
4. Your Gut Microbiome Loves Variety
Inside our digestive system lives an extraordinary community of microorganisms known as the gut microbiome.
These bacteria and other microbes play important roles in digestion, immune function and the production of certain beneficial compounds.
One of the most important things we can do to support a healthy gut microbiome is to eat a varied, fibre-rich diet.
Different plants contain different types of fibre.
And different gut microorganisms are able to use different fibres.
When gut bacteria ferment certain fibres, they produce substances called short-chain fatty acids.
One of these, butyrate, provides an important energy source for cells lining the colon and helps support intestinal health.
This is why I encourage women to eat a variety of vegetables rather than relying on the same two or three every day.
Broccoli, cabbage, onions, leeks, carrots, asparagus, artichokes, leafy greens and many other vegetables all bring something different to the table.
Beans, lentils, nuts, seeds, fruits and whole grains also contribute valuable fibres.
A varied plant-rich diet supports a more diverse supply of nutrients and compounds for our gut microbes.
5. Why Your Cells Need Micronutrients
We hear a great deal about macronutrients — protein, carbohydrates and fats.
But micronutrients are equally important.
Micronutrients are vitamins and minerals required in relatively small amounts for normal growth, metabolism and cellular function.
For example:
Magnesium is involved in hundreds of enzyme reactions, including those associated with energy metabolism, muscle function and nerve signalling.
Potassium helps regulate fluid balance, nerve impulses and normal muscle function.
Folate is essential for DNA synthesis and normal cell division.
Vitamin C supports collagen formation, antioxidant protection and normal immune function.
Vitamin A supports vision, immune function and healthy skin.
Vitamin K contributes to normal blood clotting and bone health.
Iron is essential for oxygen transport, although plant-based iron is absorbed differently from iron found in animal foods.
Vegetables provide many of these nutrients, alongside fibre and a wide range of plant compounds.
But no single vegetable contains everything we need.
That’s why variety matters.
6. Vegetables and Our Immune System
Our immune system is constantly working to protect us.
It depends on a complex network of cells, tissues and signalling molecules.
And like every other system in the body, it needs adequate nutrition.
Vitamins A, C, D, B6 and B12, along with minerals such as zinc, iron, copper and selenium, all contribute to normal immune function.
Vegetables are particularly useful sources of vitamin C, folate and carotenoids, while other nutrients need to come from a broader range of foods.
Red peppers, broccoli, kale, spinach and carrots are excellent additions to an immune-supportive diet.
However, eating vegetables doesn’t make us immune to infections.
Rather, a nutritious diet helps provide the nutrients needed for the immune system to function normally.
And that’s an important distinction.
7. Want Healthy, Beautiful Skin? Start With Nutrition
We spend enormous amounts of money on skincare products.
But healthy skin also depends on what we eat.
Vitamin C is required for normal collagen formation.
Carotenoids found in colourful vegetables contribute to antioxidant defences and can influence skin pigmentation.
Adequate protein is essential for the structure and repair of tissues.
Healthy fats help support normal skin function.
And sufficient hydration contributes to overall health.
Think of the colours in your vegetables.
Orange carrots and sweet potatoes contain beta-carotene.
Red tomatoes contain lycopene.
Dark leafy greens contain carotenoids, folate and vitamin K.
Red peppers provide vitamin C.
A colourful diet gives us a wide variety of nutrients and plant compounds.
Of course, nutrition can’t replace sunscreen or good skincare, and eating more vegetables won’t erase wrinkles.
But nourishing our bodies is an important part of supporting healthy skin as we age.
8. Can You Be Overweight and Still Be Malnourished?
Absolutely.
This is one of the most important things to understand about nutrition.
Being overweight doesn’t automatically mean that someone is well nourished.
A person can consume more calories than their body requires while still having an inadequate intake of essential vitamins, minerals, protein or fibre.
This is sometimes described as the double burden of malnutrition, where excess body weight and nutrient deficiencies can coexist.
Imagine a diet containing plenty of energy from highly processed snacks, sugary drinks and refined foods, but very few vegetables, fruits or other nutrient-rich ingredients.
There may be plenty of calories.
But nutritional quality can still be poor.
And that is why I believe we need to focus less exclusively on calories and more on what our food actually provides.
9. Are Food Cravings a Sign of Nutrient Deficiency?
Sometimes nutritional deficiencies or inadequate energy intake can influence appetite and eating behaviour.
But cravings are complicated.
They can be influenced by hunger, sleep, stress, hormones, habits, food restriction and the availability of highly palatable foods.
We can’t reliably assume that craving chocolate means we’re deficient in magnesium, for example.
However, eating regular, balanced meals that provide adequate protein, fibre, healthy fats and micronutrients can help support satiety and overall nutritional wellbeing.
If you’re constantly hungry, tired or experiencing unusual cravings, it’s worth looking at the whole picture rather than automatically assuming you’re lacking one particular nutrient.
10. What About Vegetable Juices?
I enjoy the idea of using vegetable juices as another way of introducing vegetables into the diet.
A freshly prepared juice containing cucumber, celery, spinach, ginger and a little lemon can be refreshing and provide certain vitamins and plant compounds.
Vegetable-based juices without added sugar generally contain less sugar than many fruit juices.
However, juicing removes much of the fibre found in whole vegetables.
That fibre is particularly valuable for gut health and fullness.
So I wouldn’t recommend replacing whole vegetables with juices.
Think of vegetable juice as an occasional addition rather than a substitute.
Blending vegetables into a smoothie can retain more of their fibre than extracting the juice.
And if you’re buying packaged vegetable juice, check the ingredients and salt content.
Some commercial vegetable juices contain substantial amounts of sodium.
Fruit juice can also contribute vitamins, but because it contains free sugars and relatively little fibre, it’s best consumed in modest quantities.
Whole fruit is generally a better everyday choice.
11. Should We Take Supplements?
Supplements can be useful, particularly when someone has a diagnosed deficiency, specific nutritional needs or difficulty obtaining certain nutrients through food.
For example, vitamin D supplementation is recommended for many people in the UK during autumn and winter.
Vitamin B12 supplementation is essential for people following a fully vegan diet unless they reliably obtain sufficient B12 from fortified foods.
But supplements aren’t a replacement for a varied diet.
And more expensive doesn’t automatically mean better.
It’s also important to understand that vitamins and minerals are chemical substances whether they come from plants or are manufactured.
A synthetic vitamin isn’t necessarily inferior to a naturally sourced version.
What matters is the nutrient’s form, dose, absorption, quality and whether you actually need it.
Some whole-food supplements contain additional plant compounds, but that doesn’t automatically make them more effective.
If choosing supplements, look for reputable manufacturers, appropriate doses and independent quality testing where available.
And remember that excessive supplementation can sometimes be harmful.
Food first, with targeted supplementation when appropriate, is a sensible approach.
12. How to Eat More Vegetables Every Day
You don’t need to overhaul your entire diet overnight.
Start by adding vegetables to meals you already enjoy.
Breakfast
Add spinach, mushrooms and tomatoes to scrambled eggs.
Try a vegetable omelette.
Or add spinach to a smoothie.
Lunch
Make a large colourful salad with protein, olive oil and a variety of vegetables.
Add lentils or chickpeas to homemade soup.
Include grated carrots, cucumber, peppers and leafy greens in a sandwich or wrap.
Dinner
Aim to fill around half your plate with vegetables.
Include several different colours and textures.
Try roasted broccoli, courgettes, carrots, peppers, cauliflower or leafy greens.
Snacks
Keep chopped vegetables ready in the fridge.
Enjoy carrots, cucumber or peppers with hummus.
Or add a handful of cherry tomatoes to your afternoon snack.
Small changes add up.
13. Think Beyond Five a Day: Eat the Rainbow
One approach I particularly like is encouraging people to eat a rainbow of plant foods.
Different colours often indicate the presence of different pigments and plant compounds.
Green vegetables provide compounds such as lutein and various vitamins and minerals.
Orange vegetables often contain beta-carotene.
Red tomatoes contain lycopene.
Purple vegetables may contain anthocyanins.
White vegetables such as onions and garlic contain their own distinctive plant compounds.
Colour isn’t a perfect measure of nutritional value, but it’s a wonderful reminder to vary what we eat.
Rather than focusing only on eating more, think about eating more variety.
And remember that herbs, beans, lentils, nuts, seeds, fruits and whole grains all contribute to plant diversity too.
14. Your Nutrition Today Is an Investment in Your Future
This is what I really want women to understand.
Every day, our bodies are carrying out countless processes that depend on adequate nutrition.
Our cells need nutrients to produce energy, maintain normal function, repair tissues and support the systems that keep us healthy.
Over time, our dietary patterns influence our risk of developing conditions such as cardiovascular disease and type 2 diabetes.
Nutrition is only one part of healthy ageing, alongside exercise, sleep, genetics, healthcare and other lifestyle factors.
But it’s a part we can influence.
We don’t need perfection.
We need consistency.
More vegetables.
More variety.
More fibre.
More nutrient-dense foods.
And a little more thought about what we’re actually feeding our bodies.
My Final Thought
I would love women to stop thinking about food purely in terms of calories.
Instead, ask yourself:
Am I giving my body what it needs to thrive?
Am I eating enough vegetables?
Am I getting a wide range of vitamins and minerals?
Am I supporting my gut health?
Am I nourishing my muscles, my skin, my immune system and my future health?
Because the food we eat isn’t simply fuel for today.
It’s part of the foundation we’re building for the years ahead.
Feed your cells. Nourish your body. Invest in your future.
In Flow Studio | Nutrition, Strength & Healthy Ageing
Eat well. Feel strong. Age strong.
