How Much Vegetables Should One Consume?

By | Published | No Comment

Our scientists and nutrition experts have been counseling people about the significance of eating a good amount of vegetables every day. If you remember your childhood well then you would probably be familiar with the phrase ‘Eat your veggies’ and how the lack of it will make you suffer. As you grew, you would have realized how important the role of veggies is in a human’s life as they are not only nutrition supplier to a human body, but also offer protection against various diseases. But “how much vegetables should one consume?” has always been an elusive question.

Fruit and vegetables

There is a common misconception out there among people that the more veggies we consume, the better it is for our health. But through various researches it is found that this may not be the case always.

Most of the adults in the world are found to fall short of consuming vegetables and fruits lesser than the suggested amount. The quantity of fruits and vegetables intake depends on the age and gender of the human being. According to USDA’s MyPlate, a male should consume two and a half to three cups of vegetables and two cups of fruits per day. A female should consume two to two and a half cups of vegetables and one and a half to two cups of fruits per day.

Here we are going to see the significance as well as few evidences to how many serving of vegetables should one consume to have an optimum health.


Vegetables contain a variety of nutrients that can be of beneficial to human body to develop resistance again certain type of diseases and to strengthen the immune system to defend various diseases. Heart diseases, diabetes, obesity all can be kept under control with the consumption of proper magnitude of veggies through our diet.

Though the type of nutrients and quantity of nutrients in a veggie is determined by the type of the vegetable, vegetables are generally rich in vitamins, fibers and minerals. In addition to this as an added advantage the fresh produce tend to be low in sodium, sugar and fat.

Vegetables are equipped with antioxidants that offer assistance to battle against free radicals that posse threat to cells in the human body. Generally, diets rich in antioxidants are used by celebrities and athletes as they help in slowing down aging and lower risk of diseases.

The table below contains specific vegetable serving sizes. 4 to 5 portions per day is said to offer optimum benefits.

Raw vegetables (excluding leafy vegetables)80 grams (2.9 oz)
Raw leafy vegetables80 grams (2.9 oz)
Cooked vegetables80 grams (2.9 oz)
100% vegetable juice80 grams (2.9 oz)


Here are a top three healthiest vegetables on earth and a few reasons to why you should consider adding them in your diet.



The remarkable nutrient profile has put the leafy green at the top of the table of healthiest vegetables on earth.   

30 grams of raw spinach offers 5% (RDA) of a human’s daily need of vitamin A. As the leafy green vegetable includes a good percentage of antioxidants in them, intake of Spanish can assist in eliminating chronic disease.

According to a study, the presence of beta – carotene and lutein responsible for reducing the risk of cancer are detected in green leafy vegetables like spinach.



Broccoli salad

The vegetable that comes from the cruciferous family of vegetables is rich in folate, manganese, potassium, glucosinolate and a byproduct of it sulforaphane. 100 grams of raw Broccoli offers 20% (RDA) of a human’s daily need of Vitamin K and Vitamin C.

In a study carried out on an animal, the presence of sulforaphane in Broccoli was detected to lower the number of breast cancer cells. In another study it is found that the vegetable has the ability to keep away the disease causing oxidative stress and guard the heart from heart diseases.



Carrot salad

The vegetable is rich in vitamin A, vitamin C, Vitamin K and potassium.

128 grams of carrot offers 36% (RDA) of a human’s daily need of vitamin A. They also contain high amount of beta – carotene in them which helps to reduce the risk of prostate and lung cancer.

In a study it is found that regular consumption of carrot reduces the risk of lung cancer in smokers. It is also found that smokers who do not consume carrot possess 3 times higher risk of getting lung cancer.



Vegetables stir fry

Well, there are many ways to consume a veggie; you can do so according to an option that best suits you. But there is a long standing debate as to which type of consumption, the fresh vegetables or the frozen, is the best for human health.

Obviously, the fresh ones have a slight edge over the frozen ones which are the close second best. The nutrient levels in the veggies begin to decline right after the moment they are chopped off from the plant.

Check out some of our interesting recipes that make vegetable consumption so much fun!

Chicken, Broccoli and Noodle Salad, Spinach Quesadillas, Spiced Carrot Soup

Latest Food Blogs

Feel free to comment or share your thoughts on this "How Much Vegetables Should One Consume?" article from Awesome Cuisine.

15 thoughts on “Paneer Manchurian

  1. apanirasoi said on November 24, 2012 at 12:12 pm

    Nice Recipe and blog.

  2. devashree said on October 26, 2012 at 3:34 am

    easy recipe

  3. Praveen Kumar said on March 19, 2012 at 10:34 am

    Depending on one’s taste you can add mushrooms.

  4. Shushma said on March 19, 2012 at 7:44 am

    can we add mushrooms in this recipe?

  5. hrithik said on September 2, 2011 at 2:05 am

    it is nice .10/10

  6. hrithik said on September 2, 2011 at 2:02 am


  7. pyaar said on December 27, 2010 at 11:18 pm

    recipe is too good, and gets an awsm taste

  8. Snehal said on September 22, 2010 at 2:20 pm

    paneer manchurian with egg marination??????

  9. ishu kalra said on March 23, 2010 at 5:01 am


  10. akshaya said on March 20, 2010 at 10:36 am


  11. ritu said on January 7, 2010 at 2:54 pm

    what kind of flour are you using besides cornflour??

    you haven’t mentioned anything about paneer whether to soak it in water before the process or due we need to marinate the hard paneer without soaking it?? doesn’t it be hard??

  12. Praveen Kumar said on September 26, 2008 at 3:25 am


    Egg white is optional. So you can either add or not. depending on your taste.

  13. Ria said on September 26, 2008 at 1:09 am

    It does have egg white as one of the ingredients though.
    So I wouldnt call that 100% vegetarian.

  14. Praveen Kumar said on March 16, 2008 at 7:18 am


    yes this is vegetarian.

  15. brian said on March 16, 2008 at 7:02 am

    I would like to know whether this receipe of manchurian is vegetarian

Leave a Reply

Your email address will not be published. Required fields are marked *

Stay Connected: