10 Tips To Get All The Health Benefits Of Vegetables

“Vegetables taste the best when replaced by meat before consumption.”


That’s what my brother always says. To all you men out there: Nobody wants to talk you out of enjoying a steak but, some red, green, yellow or orange additions– I’m talking about vegetables – on the side can’t do any harm. They taste great and you’ll reap the health benefits of vegetables.

So, today’s blog post is not about eating vegetables instead of meat.  It’s about getting all the health benefits of vegetables and pimping up your daily vitamin dose.

Let me get one thing straight:  Everybody knows the “5 a day” rule, right?  Does it mean one should have 5 vegetable and 5 fruit portions per day?  No.  5 a day = 3 x veggies and 2 x fruit. One portion corresponds to a handful.  And, now that we’ve clarified this, let’s get back to our spiced-up vitamins:

1. Go for bright colors
You will get the juiciest tomatoes or crunchiest peppers when choosing those with the brightest colors.  They are usually the ripest and taste fresh and healthy.

2. Babies are the sweetest
Mini versions, like baby carrots, don’t just look cute, they also taste especially sweet and delicious.  Psst… Even the kids love them!

3. Some like it cool
Don’t store your vitamin suppliers next to the cold back wall of your fridge.  Most vegetables are the happiest when stored in the vegetable drawer.  Eggplants, avocados, lettuce and mushrooms don’t need to be stored in the fridge at all.

4. Keep on good terms with the neighbors
Fresh vegetables taste the best.  To keep them fresh as long as possible, bear this in mind:  Some varieties are quite sensitive and spoil faster when stored with other veggies.  Don’t keep your cucumbers next to peppers, broccoli or spinach.  They produce more ethylene that spoils the other vegetables.  Also avocados like having their own storage space.

5. Fruits and vegetables don’t get along well
Store them separately.  The reason therefore is, again, the ripening gas ethylene, which is produced especially by apples, bananas, pears, kiwis, apricots and plums.  It makes your veggies spoil faster.

6. Not WHAT you prepare, but HOW you prepare it counts
You can add flavor to any vegetable, basically.  You just need to get a little creative.  Experiment with exotic herbs, grill vegetable slices on your barbecue or dip your veggies in a spicy dressing.

7. A dash of olive oil for your vitamins
By adding a dash of olive oil to your vegetables you can help your body process the fat-soluble vitamins in your veggies.  Plus, it’s delicious.

8. Don’t feel like chopping vegetables? Throw them in your blender
…and prepare a smoothie.  Yes, vegetable smoothies exist.  You can use leafy greens, herbs, kale, kohlrabi, carrots, avocados, cucumbers, peppers, chilis,…  Get creative and find your favorite combination.

9. Yummy, vegetable sticks – but where’s the dip?!
Mix a few spoonfuls of sour cream or yogurt with fresh herbs, a teaspoon honey and a dash of white wine vinegar and voilà, you’re good to go.  Enjoy your movie Sunday with veggie sticks & a dip instead of snacking on fatty nachos with salsa.

10. A piece of … here, a bit of … there
You don’t have to eat your 3 vegetable portions at once.  Just have a bit here and there throughout the day:  peppers with your breakfast sandwich, a colorful side salad to accompany your lunch, and a few fresh tomatoes and cucumber slices to garnish your dinner plate.

A little bit of creativity works magic – make the most of all those brightly colored veggies and secure your daily vitamin supply.  Just try it out.
How do you spice up your vegetables?  Do you have a secret recipe?  Share it in the comments section.

By for now,


Vera Schwaiger Vera studied dietetics & psychotherapy. She lives her life according to what Einstein once said: "Life is like riding a bicycle. To keep your balance, you must keep moving." View all posts by Vera Schwaiger