What happens when you don’t eat vegetables?

You probably heard from your parents that you need to eat your fruits and vegetables, especially when you are growing up. Yes, they are right as many vitamins can only get from vegetables, which include water-soluble vitamins. That’s why many health professionals also recommended 3 to 5 servings of vegetables per day. According to recent studies, 90 percent of American youngsters are not getting the right amount of fruit and vegetables. In this article we will see what happens when you don’t eat vegetables?


A Human body needs a unique amount of Phytonutrients daily to live a healthy life. Vegetables are abundant in phytonutrients, which are necessary to reduce the risk of certain cancers. You can also experience many digestive benefits from the high-fiber content of the vegetables. Let’s see what actually happens to your body when you don’t eat vegetables.

1. You can develop the digestive problem

Lack of vegetables in your daily diet can lead to constipation, hemorrhoids, and diverticulosis. The cellulose in the vegetables increases the stool weight, eases passage, and reduces transit time. High water content in the vegetables is beneficial for your digestive system.

A study by Harvard Medical School showed that vegetables provide high dietary fiber, which reduces the risk of diverticular disease. So, if you are not getting enough vegetables in your daily routine, you can develop many digestive problems.

2. Your risk of cancer increases

According to the American Institute of Cancer Research, plant-based food can lower the risk of cancer. Plant-based foods contain vitamins E, vitamin C, and carotenoids, which help the cells from converting into free radicals. Carotenoids can be found in spinach, dark leafy greens, deep orange fruits, sweet potatoes, squash, and carrots, which will protect against cell damage. But you need to work on your overall diet along with these vitamins to minimize any risk of cancer. You can’t only rely on the powder or pill vitamins; you need to eat fresh vegetables to get the maximum benefits.

3. You may gain weight

People who ate fewer fruit and vegetables are overweighed and obese as compared to normal people. These high-energy foods contain more calories, which leads them to overweight issues. Fruits and vegetables are low in energy density but higher in nutrition density so that you can be satisfied with fewer calories.

4. You may develop diabetes

Overweight people are at a higher risk of diabetes as the weight gain and diabetes are associated with each other. If you already have diabetes and not eating the fruit and vegetables, it can make it even worse for you as you have typically refined carbohydrates in place of it.

5. Your blood pressure increases

All the fruit and vegetables rich diets are ideal for blood pressure patients. If you already have higher blood pressure issues, fruit and veggies can reduce your blood pressure as much as medication. A high nutrient-rich diet is low in sodium, which reduces the sodium in your diet, and leads you to lower blood pressure.

The lower blood pressure reduces your risk of heart disease and stroke. The Harvard-based Nurse’s health study showed that people who ate less than 1.5 servings of fruit and vegetables have 30 percent fewer chances of heart attack or stroke.

6. You will be susceptible to depression

Our mental health is directly connected with our diet. People having a higher amount of fruit and vegetables are at lower risk of developing depression. The pantothenic acid and vitamin B6 deficiency can be the cause of depression for fewer vegetable consumers.

7. Your skin will not be fresh and Dewy

Fruits and vegetables are higher in vitamins and antioxidants, which help you to improve your skin health by reducing acne, redness, and dry spots. You can notice the change in your dull skin after few days of eating vegetable-rich diets. The antioxidants present in the vegetables fight the aging effect and make your skin fresh and healthy.

8. Your Nails and Hair might suffer

Your nails and hair also need enough vitamins to stay fresh and healthy. Vegetables and fruits can provide these vitamins to your body. Actually, hairs and nails need antioxidants and vitamins A, vitamin E, biotin, and iron to grow, and the fruits and vegetables are packed with nutrition.

9. You are at greater risk of disease

All the nutritionally dense fruits and vegetables lower the risk of disease. Only two cups of fruit and 2.5 to 3 cups of vegetables daily are enough to prevent some serious diseases like diabetes, heart disease, and Alzheimer’s. This amount of fruit and vegetables keeps you in good shape and boosts your immune system.

10. You will be prone to muscle cramps         

A small amount of potassium is necessary for our muscles to contract smoothly. The lower amount of potassium can lead you to muscle cramps and twitches. The best vegetables for potassium include dark leafy greens, spinach, Swiss chard, and sweet potatoes.

11. You will feel bloated

The bloating issues are arises due to a lack of vegetables and fruits. The longer sitting on your belly along with fewer vegetable and fruit diets, increases the chances of bloating issues.  Actually, vegetables are packed with potassium and water, which counteract the bloating.

12. You will start to feel sore and achey

Our body does so much for us and needs a little attention from us to perfectly perform their daily task. It needs potassium-rich sources to properly perform the muscle and nerve function. The deficiency of potassium can lead to muscle weakness, numbness, bloating, and constipation.

13. You will miss vital nutrients you can’t get elsewhere

Many people think that they can use the supplements to get all the necessary vitamins, but they can’t replace the fresh vegetables and fruits. You can’t get the combination of phytonutrients in the supplements, which are very beneficial for your health-boosting.

14. You will not be in a good mood

Many types of research prove that people having fruit and vegetables regularly are happier than other people. You can feel this happiness by eating fresh vegetables and fruits.

How to eat enough vegetables?

You can make a simple plan of having fresh fruit and vegetables in the breakfast, lunch, and dinner. Let’s see how you add in your breakfast, lunch, and dinner.


Vegetables can be added in the morning omelet or in an egg sandwich. Some vegetable smoothies are also equally beneficial.


Vegetables can be added to your favorite turkey or hummus sandwich. You can also add them to the side of any of your favorite sandwiches.


You can add the roasted veggies or leaf green salad to your dinner plate at the night.

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