How Many Vegetables You Really Need Each Day to Age Well, According to Experts

There’s no denying that a healthy diet isn’t complete without a hearty amount of vegetables. “Consuming the daily recommended amount of vegetables ensures you receive the vitamins, minerals, and antioxidants for good health—[reducing the] risk of chronic diseases and [improving] wellbeing,” explains registered dietitian Sue-Ellen Anderson-Hayes, MS, RDN. It matters less the type of vegetable you’re eating—as most are packed with enough vitamins, minerals, and fiber to reach your health goals—but what’s more important is how much you’re eating per day. While you probably know that vegetables promote good health, you may still be wondering about the daily recommended amount. Read on to find out what a dietitian recommends.

How Many Vegetables Do We Need Daily?

“The amount of vegetables you should eat depends on many factors such as your sex, age, [and] physical activity,” Anderson-Hayes says. “In general, adults should aim to consume about two to three cups of vegetables per day. A rule of thumb is to make half your plate veggies—this way you will meet or exceed that recommendation.” It’s up to you whether you consume the recommended amount of vegetables at once or if you spread them out between meals. 

“Currently, only 1 in 10 adults are meeting the daily fruit and vegetable recommendations according to the CDC,” Anderson-Hayes says, meaning most people are eating an insufficient amount of vegetables per day. While eating the daily recommended value of essential nutrients is much easier said than done, paying more attention to how many vegetables you’re eating during each meal can help you improve your goals and increase your overall intake. The more colorful your plate, the better!

How Do Vegetables Support Healthy Aging?

Simply put, the more vegetables you eat, the better your internal and external bodily systems will age. “Consuming vegetables daily not only gives you an outer glow but inner glow as well: allowing maintenance of a healthy gut microbiome, reducing risk of inflammation, supporting a healthy weight, satiety, bowel regularity, and providing [heart] disease risk reduction.” By eating the daily recommended amount of vegetables, you’re investing in optimal health for your current and future self.