Signs You’re Not Eating Enough Vegetables

1. You've got constipation... and it just won't go away

Image source/Medical News TodayWe all know vegetables contain an abundance of vitamins and minerals we need for healthy bodily functions. In the absence of fibre, which is commonly found in foods like peas and broccoli, your ability to pass food through your bowel can be extremely difficult. It is so important you have at least 25 grams of fibre daily, otherwise your time on the toilet will be far from enjoyable!

2. OUCH! Muscle cramps...

Image source/SelfIf you're having repeated muscle cramps, it could be a sign that you're not eating enough potassium. Our muscles need potassium in order to carry out smooth contractions. Many vegetables are rich in potassium, especially green leafy vegetables like spinach, swiss chard and sweet potatoes.

3. SO. MUCH. Fatigue.

Image source/Women's HealthIf you're constantly tired, it may not just be because you had a bad sleep, you could be deficient in folic acid. A deficiency of folate in the body can result in constant tiredness, but it can be easily prevented be eating green leafy vegetables, legumes, kidney beans, lentils and asparagus.

4. You're hungry after meals

Image source/AaptivAre you constantly hungry after your meals? perhaps you're not eating enough vegetables. Not only are they super nutritious, but they help massively in increasing satiety - the feeling of being full. Vegetables are extremely low in calories, so eating a plateful will actually only work out to be a few hundred calories, and will fill you up.

5. Your skin is looking dull

Image source/Vie AestheticsYou're probably getting the idea now of how beneficial vegetables are, their benefits seem to not stop! They're also packed with antioxidants that can help prevent our body from free radicals, which potentially damage our skin texture. Swapping vegetables for high processed foods also will massively benefit your skin.

6. Your mood is always low

Image source/Diabetes UKIf you're consistent feeling down and lethargic, maybe you should look at your diet and nutrition. Vegetables are loaded with bioavailable multivitamins and minerals which have been shown to work wonders on physical and mental health. Try incorporating some fresh vegetables into your diet and feel the benefits.

7. Persistent colds and flu

Image source/The IndependentVitamin C is essential for our immune system, so a lack in it can easily result in recent cold and flu symptoms. One way we can boost our Vitamin C levels in the body is quite simple - eat more vegetables! Green bell peppers, broccoli and spinach are all excellent foods to give you that boost in vitamin C.

8. Impaired Vision

Image source/RACGPWe have all heard our parents in the past say "carrots help you see in the dark!" it's obviously not true, but they certainly can help your vision. Coloured vegetables such as carrots and beetroots contain carotenoids, which can improve the eye's visual performance. Carotenoids have also been linked to protecting against cataracts and other ageing-related eye diseases.

9. Your stress levels are high

Image source/Psycom.netMagnesium is extremely important for our body and mind, especially as it promotes relaxation. It is also plays an important role in the body's stress response system, as a deficiency in this has been associated to higher stress and anxiety levels. Vegetables, especially leafy greens like spinach, are the best sources of magnesium.

10. Bleeding gums

Image source/News MedicalThe major reason your gums are bleeding is improper oral hygiene, which unfortunately eating vegetables can't help. However, another common reason for bleeding gums is a vitamin C deficiency. Therefore it is essentially we are looking after ourselves and eating lots of vegetables high in vitamin C, most importably dark, leafy green vegetables like spinach.

11. Foggy memory

Image source/Medical News TodayDon't panic if you are a bit forgetful, thats normal, but as we get older lack of nutrients can also lead to prolonged episodes of brain fogginess. Lutein is a type of antioxidant which can be helpful in reviving memory. It is easily found in carrots, broccoli and leafy greens. So if you're looking for that memory boost, start eating your vegetables !

12. Easily bruised

Image source/Men's HealthEasy bruising could be a result of low vitamin C levels in the body. Vitamin C aids in collagen production which is an essential protein required for skin maintenance. You can probably tell how important vitamin C is for you, so make sure you're getting your vegetables in!

13. You're struggling to loose weight

Image source/Redefining StrengthAre your scales not going down? try eating more vegetables. Not only are they very low in calories, they also contain lots of fibre, which is very good at giving your body the sensation of being full. Eating more vegetables will also cut out the amount of processed foods you're eating, which work as the opposite,  making you feel hungry when you're full.

14. There's not enough colour on your plate

Image source/healthy plan by AnnAn easy way to tell if you're not eating enough vegetables is the colour of your plate. It sounds silly, but all the different colours add different vitamins and minerals to your plate, which is essential for good health. Of course there are foods that aren't colourful and very nutritious, but it's and easy sign to see if you're eating enough vegetables.

15. Brittle hair and nails

Image source/The BlogulatorBiotin is a B vitamin that is commonly found in spinach, broccoli and cauliflower. A lack of biotin can result in the likes of hair thinning or splitting of the hair and nails. Biotin is important as it converts food into energy and strengthens your hair and nails - so don't forget to have it.

16. Your blood pressure may rise

Image source/HealthlineIf your diet is low in vegetables and high in processed, high-sodium foods, your blood pressure will be significantly higher. A diet high in vegetables and nutrients, more importantly potassium, calcium and magnesium, has also been proven to significantly reduce blood pressure.

17. You're relying on multivitamins

Image source/Harvard T.H. Chan School of Public HealthMultivitamins can be a great supplement to take and we are definitely not recommending you to stop taking them, but they're not a substitute for a good diet. Vitamins are better absorb from vegetables then any tablet. So take tablets if you want to, but make sure you prioritise your vegetables.

18. You're eating too much processed food

Image source/American Heart AssociationIf you find you're eating too many ready-meals, or simply just not cooking much food, then you are likely having very little, if not no fresh vegetables. It's very hard to be having a healthy amount of fresh vegetables if most of the food you're eating is coming out of packaging. Ditch the processed junk and make something fresh!

19. You can't stop twitching your leg

Image source/Center for Vein RestorationIf you start showing symptoms of restless leg syndrome (RLS), then your diet potentially could be the cause. RLS is a nerve condition that causes unpleasant or uncomfortable sensations in the legs, giving an irresistible urge to move them. The exact cause is not fully understood, but there appears to be linked with low iron levels. Iron is found in leafy green vegetables, so eating these could help prevent this.

20. Mouth ulcers

Image source/Brandon Dental careMouth ulcers, also commonly referred to as canker sores, are usually the result of deficiencies in iron or B vitamins. In a small study, around 28% of patients with mouth ulcers had deficiencies in three different B vitamins. Green vegetables have an abundance of both iron and B vitamins.

21. Cardiovascular problems

Image source/PULSEIf your cardiovascular health is on the decline, it may be worth considering your diet. Of course, if you are a heavy smoker and drinker, or have an extremely stressful life then lack of vegetables may not be the main concern. A deficiency in all the good vitamins and minerals in vegetables can lead to cardiovascular issues.

22. You're not cooking enough meals

Image source/Financial TimesDo you find yourself constantly ordering fast food? this is generally a good sign you're not eating enough fresh vegetables. The convenience of fast food is great, within minutes you have a tasty meal ready to eat - this isn't great. To be eating enough vegetables, you really need to be cutting out the fast funk junk and get creative in the kitchen.

23. Performance in sport will decrease

Image source/SimpliFasterExercise is one of the most important things to help improve our strength, stamina, maintaining a healthy weight and overall health. Vegetables are loaded with antioxidants that not only optimise performance but improve recovery. Beetroot is a great vegetable for sport as it is packed with nitrates, these help improve blood flow during exercise.

24. Increase in inflammation

Image source/Encyclopedia BritannicaSome inflammation can be good, but too much cane very harmful to our body. Vegetable are one of the best foods you can eat to ensure your health stays in check. As you already know they're packed with antioxidants and phytochemicals which allow your body to keep inflammation in check.

25. Dehydration

Image source/myDrIt may seem daft, but a lack of vegetables may be a cause to dehydration. If you're constantly eating junk food loaded with sodium, you probably find yourself thirsty all the time. Eating more vegetables not only cuts down your amount of sodium, many of them actually have a high water content anyway.

26. Your teeth are rotting

Image source/Oral Surgery of UtahIf you're not eating enough vegetables, the chances are you are eating too many unhealthy foods. These unhealthy, sugary foods are what will be causing your teeth to be rotting. You may be eating vegetables and still have bad teeth, but if you cut out the junk food for a healthier alternative, you may notice a difference in oral health.

27. Slow healing wounds

Image source/ParadeYou may notice when you get a cut it seems to be taking a painfully long time to heal, chances are you're deficient in vitamin C. Vitamin C deficiency has been directly linked to people with non-healing open wounds. Loads of vegetables have vitamin C in them, especially dark, leafy greens.

28. Blood clotting issues

Image source/Gavi, the Vaccine AllianceBlood clotting could be a sign that you're suffering from a vitamin K deficiency. A blood clot is pretty severe, so if you have one we would probably recommend you go to the doctors first. However, to help prevent this you can eat foods high in vitamin K, such as cabbage, lettuce and kale.

29. Your food might start to become bland

Image source/Facty HealthNot all foods without vegetables are always blood, we know that, but sometimes the nicest part of the meal can actually be the vegetables. Don't just have a plain burger, get some lettuce on there, maybe add a slice of tomato. There are loads of exciting and adventurous flavours you're missing out on if you're not eating vegetables.

30. Lack of motivation

Image source/OnsightDo you ever find yourself sat around just doing nothing? you have no motivation to do any exercise or work. Eating more vegetables may just kickstart your brain into being more proactive, and give you more motivation. Eating better has a direct correlation to feeling better, so eat your vegetables!

31. You're Getting Frequent Infections

Image Source / HealthlineAs well as just generally feeling ill all the time, you could be catching every infection out there because of a weakened immune system due to the lack of substance you're getting from your veggie-less food. You may also be suffering from malnutrition if you're not eating the right stuff, which can also compromise your immune system.

32. You're Gaining Weight Very Quickly

Image Source / LybrateVegetables are packed with good stuff (fibre) that helps you to feel more full. That's why, if you're not eating enough veg, you're more likely to still feel hungry. But with this feeling of hunger comes the likelihood that you'll stuff your face with other stuff, which means rapid weight gain could be a possibility.

33. You're Suffering From Haemorrhoids

Image Source / GPonlineIf you don't have enough fruit or veg in your diet, this is going to cause digestive issues, and - as mentioned - constipation can be one of these. If you're constantly struggling to pass stool, this can take a toll and may result in causing painful haemorrhoids.

34. You Have Diverticular Disease (Or Are At Risk)

Image Source / MSD ManualsDiverticular disease is when small bulges form in the large intestine and become inflamed. These can also then become infected. The reasons for this developing aren't fully known, but it's believed that a lack of fibre in the diet can contribute to the risks of it happening - and if you aren't eating enough fruit or veg, you're not getting that fibre.

35. Your Mood Is Constantly Low

Image Source / Health For TeensLack of a well-balanced diet can easily have you feeling low. And the other symptoms that come with not eating enough veg, like feeling tired and stressed, can no doubt make you feel even lower, too. If you're eating unhealthily, like sugary foods instead of veg, this can also make you crash after a burst of energy.

36. You're Suffering From Forgetfulness

Image Source / KlarityA healthy diet is all about supporting your body, and that includes the brain. The brain needs a lot of healthy food to function at its optimum level, which also includes your memory power. Especially in older people more at risk, a lack of fruit and veg may hinder a person's memory.

37. Your Bowel Movements Are Irregular

Image Source / Commercial WashroomsA healthy digestive system should see a smooth flow through from eating to producing waste. If there's a problem somewhere along the way, this is when you might find your bowel movement habits are more irregular, like suffering from constipation. The fibre in vegetables helps for more regular bowel movements.

38. Those Little Daily Stresses Are Getting Harder To Handle

Image Source / ForthStress is inevitable, and most days come with it - most of which we can handle. But if you're finding that every single stress factor is setting you off big time, you're obviously not handling it very well - which could be a result of you not getting the right veg, which help to reduce inflammation in the body, which helps to reduce stress factors.

39. Your Salad Drawer Is Empty

Image Source / Wikimedia CommonsThis may sound like an obvious one, but did you stop to look very closely at your fridge lately or do you just shove everything in after a grocery trip? You might even be thinking you're eating some fruit and veg, but if your fridge isn't stocked up and your drawer full ready for every meal, you're clearly not.

40. You're Only Shopping The Interior Grocery Store Aisles

Image Source / WikipediaGrocery store setups see the more processed foods in the central aisles, and the healthier, fresher stuff on the outside aisles. So if you're always going directly for the middle aisles and questioning whether you've ever even see the outside aisles, you're obviously not shopping for fruit and veg often enough.

41. Your Skin Is Breaking Out

Image Source / WikipediaAn unhealthy diet can be linked to bad skin breakouts, such as high sugar or fatty foods contributing to spots. A lot of healthy vegetables can help for clearer skin, as they contain antioxidant properties. So if you're having no reprieve from bad spots, you may want to double check your diet plan.

42. You're Feeling More Anxious

Image Source / ReachOut AustraliaSeeing as lack of vegetables can work against your ability to handle stress, anxiety can also be on the rise, too. If you're feeling anything but relaxed and constantly worked up, there's a risk you're also going to feel more and more anxious about your daily life - and especially if you already suffer with anxiety anyway.

43. You're Bloated

Image Source / TODAYBloating isn't always directly linked to veg as there can be many reasons for it, but a lot of the time what you're eating can be a contributing factor. The fibre in vegetables is important for a healthy stomach, so if you're suffering with digestive problems due to lack of veg, bloating may be a result.

44. You're Struggling To See In Low Light

Image Source / The FADERIt's well known about the legend of carrots being able to help you see in the dark. Well, vitamin A is what helps the pigments of the eyes to see better in the dark, and carrots are packed full of the stuff. So if you're not eating your carrots - or any other veg which contains vitamin A - this could be the reason you're struggling with the dark.

45. You're Reading This!

Image Source / CNETIf you're reading an article on signs you're not eating enough veg, chances are you've already been wondering whether you are - and deep down know that you probably aren't! Eating enough vegetables can be tricky, so here are some helpful tips to increase your veg intake.

46. Buy Frozen

Image Source / DelishablyFresh vegetables always sound more healthy, but the fact is, frozen vegetables have the same health content and are also a lot easier to keep and prepare. Fresh veg can more quickly spoil and waste, but frozen vegetables are very convenient to add to any meal.

47. Agree To Have One Serving Of Veg Per Meal

Image Source / Verywell FitYou don't have to completely change your daily meals to get enough veg, and that thought can be overwhelming, which is why a lot of people might not do it. Instead, it's very easy to simply add one portion of veg to whatever you're eating. If you're having some cereal, add some berries. If you're having lasagne, add a side of frozen peas.

48. Have Veggies Ready To Go

Image Source / Platein28A great way to incorporate more fruit and veg is to have them ready-to-eat, and especially as a snack, such as taking a bag of ready-grated and sliced carrot sticks to work with you. If you prepare a bunch of fruit and veg in advance, it'll make it easier to grab and go.

49. Blend Your Fruit And Veg Into Smoothies

Image Source / PinterestIf you really lack the patience to add fruit and veg to every meal, whipping up a smoothie is a quick and easy way to pack in a ton of fruit and veg at once - and even better because you can do it in the morning and take the bottle with you on the way to work.

50. Prepare Some Tasty Soups

Image Source / PinterestSoup is loved by most people, let's be honest, and it's also one of the best ways to pile in a whole load of veg. If you prepare soup that's packed full of veg, you can easily eat this as a starter before your main or take to work with you as a lunchtime meal. It's a great way to get extra veg.