Effects Of Too Much Vegetable Intake?

Can you have too much of vegetables? (What is even too much?) Generally, we are recommended to consume generous portions of vegetables. However, can we exceed this generous intake? And if we do exceed these generous recommendations, are there any repercussions? This is what we will analyze in this post along with your daily recommended intake.

Nutrient Content

Firstly, it should be established that it is necessary that adequate amounts of vegetables are consumed. They are important sources for various essential nutrients including:

• Minerals such as iron and calcium,
• Vitamins such as Vitamin K, Vitamin A, Vitamin C etc
• Phytochemicals such as flavonoids (reduce inflammation) and carotenoids etc.
• Polyphenols-have anti-oxidant properties thus prevent cell damage form free radicals.
• Fibre

Aim for a variety of vegetables to obtain the most from nutrients.

Types of vegetables

• Cruciferous vegetables –cabbage, broccoli, cauliflower, Brussels sprouts
• Root vegetables– potatoes, yams, sweet potatoes, cassava, carrots, onions, turnip, beet root etc.
• Marrows –butternut, squash, courgette, cucumber,  buttercup, pumpkin, egg plant
• Stem vegetables– celery, leeks, chives etc.
• Leafy green vegetables –traditional vegetables, kales, lettuce, spinach

Daily recommended intake

The recommended intake should approximate 4-5 servings in a day. Hence, an excess will vary from person to person but essentially more than 8 servings daily on a regular would be considered on the higher side. Besides, your body will usually signal you when you consume extra vegetables since you may experience stomach discomfort including cramping, diarrhoea, bloating and gas.

Effects of too much vegetable intake? 

In most cases, the main indicator that you have been taking high amounts of vegetables will be digestive discomfort. Most vegetables have high fibre content and high intake of fibre results in abdominal discomfort that presents bloating, diarrhoea etc.

Correspondingly, consuming high amounts of vegetables especially starchy vegetables i.e. potatoes over long periods can lead to weight gain. You may also experience nutrient deficiencies of protein and fat that are not found in vegetables if you only consume them and limit the intake of other food sources.

You want to ensure that that you meet your recommended intake because more often than not it is likely you will under-consume vegetables than over-consume them.

Individuals likely to over-consume them are those involved in certain weight loss diets that over-emphasize exaggerated intake of these food sources.

It is even worse if you restrict other essential nutrients such as carbohydrates; proteins etc for you to only consume vegetables. For example, there are diets that may encourage the consumption of vegetables whether in liquid or blended forms – in the form of juices, without the intake of any other food source. So this way limit  you’re nutrient intake   because you are consuming a single food source and you are consuming it in liquid form, and liquid diets rarely meet your nutrient demand especially over the long-term. 

Steer clear off diets that encourage the over-reliance on certain food sources whilst disregarding other essential foods.

Note, this does not imply you avoid vegetables; chances are you are consuming enough of them. Nevertheless, too much of anything even if good for you can posit negative effects. Continue taking your vegetables in adequate amounts.