Vegetables play an essential role in building healthy families, providing the necessary nutrients that are hard to acquire from other foods While veggies might not be as appealing as that cheesy pasta or juicy steak, they offer myriad long-term health benefits, helping to prevent afflictions like constipation, spastic colon, irritable bowel syndrome, slow healing of wounds and fatigue.

Not only are veggies rich in vitamins, but they ‘ re also full of good minerals like magnesium, iron and calcium, all of which are found in dark green vegetables. Additionally, veggies represent a great source of fibre, which aids in healthy digestion and bowel function.

So just how many veggies should you be eating per day? New studies suggest that between 7 and 10 portions represent an ideal intake, a fact likely to displease South Africa ‘ s many committed carnivores. However, there are some easy ways to introduce more greens into your diet, without compromising on taste. Here are just a few:

• Stews: Substitute potatoes with more nutritious vegetables such as butternut, baby marrows, and carrots. They provide the stodgy comfort-food texture, more flavour, and fewer carbohydrates.
• Soups: There is no better way to get multiple portions of vegetables in one meal.
• Stir-fries: If you get bored with stews and soups, stir-fries are a delicious and fresh alternative, which allow you to add numerous vegetables along with a protein source of your choice.
• Pasta: Enrich your bolognese sauce by adding grated carrots, finely chopped celery, cauliflower, mushrooms, and onions.

Still not buying it? Here are a few more reasons to motivate you to eat more vegetables:

• Low cost: Seasonal vegetables are the most cost-effective, nutritious food available.
• You can grow your own: Start with rocket, spinach and baby marrow as they require very little TLC and can almost grow on their own.
• You can freeze them for a rainy day: Cooked or raw vegetables can be frozen without compromising their nutritional value.
• They ‘ re great for your shape: With virtually no fat content and low carbohydrate counts, veggies make the perfect addition to both low-fat and high-fat diets.

If you ‘ re still battling to get your necessary intake of veggies, Vital Gold capsules offer up a unique, expertly formulated combination of 32 vitamins, minerals, omega-3 fatty acids and micronutrients to help fill the gaps in your diet.