What Happens if You Don’t Eat Your Greens
Since childhood we’ve heard, “Eat your vegetables!” And though we are constantly reminded of the health benefits of including “greens” in our daily diet, we began to wonder, what happens if you don’t eat that nutritious produce? Here’s what local licensed nutritionist and dietitian Pamela Kelle, owner of Your Own Food Coach, had to say on the subject.
The Risks of Skipping Healthy Green Vegetables
“Constipation would be one of the first and most common results of not eating greens,” Kelle explains, “Green vegetables are an excellent source of fiber, so if you aren’t getting that fiber anywhere else in your diet, you’ll likely suffer from constipation.”
Other effects include a weakened immune system – greens are very helpful to your gut, reducing inflammation and aiding digestion. This is where a vast majority of your immune system is located, so if you’re neglecting greens, your immune system will struggle. Including healthy green vegetables like spinach, kale, and collard greens can provide powerful support for your gut microbiome, which plays a key role in immune defense.
If you aren’t achieving a feeling of fullness from eating plenty of vegetables, you’re likely getting additional calories from other sources that are less healthy and cause weight gain. Vegetables are a much healthier path to hunger satisfaction, and they’re lower in calories.
For some, not eating greens could even lead to vitamin deficiency. According to Kelle, “It is also possible that you could develop vitamin deficiencies and any conditions related to those vitamin deficiencies by not eating enough vegetables. But that’s an extreme case.”
According to the U.S. Department of Agriculture, green leafy vegetables are great sources of nutrition, and many varieties are rich in vitamins A, C, E, and K. These vitamins are vital for everything from vision to bone health. Skipping out on greens can mean missing out on essential green vegetable vitamins that help your body function at its best.
Year-Round Greens: Frozen Kale, Spinach, & More
You may be thinking, “Great, but in the winter, how am I supposed to get my greens in?” It’s true that fresh produce is less abundant that time of year, but did you know that frozen vegetables boast more nutrients than their canned alternatives? Kelle emphasizes not to fear frozen or let that deter you from maintaining a proper daily intake of vegetables in spite of the season. “Soups and smoothies are great ways to work vegetables into your diet when you’re having to choose frozen.”
In fact, adding frozen spinach to soups, smoothies, or pasta dishes is a simple and nutritious way to increase your intake of leafy greens year-round.
“There have been cases of cultures surviving without greens – like Nordic cultures in Siberia,” Kelle adds. “But this was an adaptation over generations to that type of diet in that particular climate.” So, aside from a cultural adaptation, Kelle says we should be getting at least four to five servings a week of green vegetables.
According to the American Heart Association, an appropriate serving size would be two and a half cups per day. If this seems like a lot, she recommends chasing down some natural vegetable juice. “Keep in mind, these nutrients are water-soluble, meaning they don’t stay in the body. So you have to take them in every day,” she notes.
What Leafy Greens Pack the Most Nutrients?
If you’re unsure where to start, here are a few examples of leafy greens that are rich in vitamins and minerals:
Spinach – high in iron, folate, and vitamins A, C, and K
Kale – packed with antioxidants and a great source of vitamin A, C, and K
Romaine lettuce – contains folate and beta-carotene, as well as vitamins A, C, and K
Collard greens – rich in calcium, fiber, and vitamin A, C, and K
Swiss chard – high in magnesium, iron, and potassium
Mustard greens – high in calcium, iron, potassium, and vitamin B12
These healthy green vegetables can easily be added to salads, stir-fries, casseroles, or wraps to boost your daily intake.
According to Harvard Health, spinach, kale, and romaine are some of the most nutrient-dense vegetables. While less nutrient-dense veggies, like iceberg lettuce, shouldn’t be avoided, it’s best to pair them with other greens.
For the most stubborn eaters, she also pleads, “If you just absolutely won’t eat vegetables, could you at least eat some fruit?” A good multivitamin is another simple way to help supplement your diet if you know you’re falling short on the serving scale.
Kelle also cautions away from forcing vegetables onto children. “Kids will survive without their vegetables, but if you force them to eat something they hate, they could develop an aversion to vegetables that carries over into adulthood.”
A positive approach to introducing greens – like adding spinach to smoothies or baking kale chips – can help kids and picky eaters become more open to these nutritious foods over time
The Power of Healthy Green Vegetables
Just a few of the results that Kelle’s clients have reported when they bump their greens intake include better skin, more energy, and ease in maintaining weight. Greens are jam-packed with antioxidants and anti-inflammatory properties that help reduce risk of heart disease and cancer, as well as reduce inflammation in the gut and heart. The take-away? Just eat your vegetables!
Making greens a regular part of your routine doesn’t have to be complicated – especially when you realize how much these green vegetable vitamins contribute to long-term health and vitality.
Meet the Author
Ali Lemmons, BS, Summa Cum Laude
Ali Lemmons is a graduate of the University of Tennessee at Chattanooga where she earned a Bachelor of Science degree in Communication with a minor in computer science. While at UTC, Ali also earned the distinction of Summa Cum Laude, the Outstanding Senior Award for the communication department, and was inducted into the Kappa Tau Alpha honor society. Now, as editor/digital content specialist for CMC Publications and Digital Smart Marketing, Ali leads the ideation, conceptualization, and development of numerous health, wellness, and lifestyle articles published in print and online for HealthScope, CityScope, and Choose Chattanooga magazines – premier publications serving S.E. Tennessee and North Georgia. She also is the lead copywriter for the company’s social media sites.
