Replying to @Oh hey ari There’s huge benefits to be had from eating more vegetables. A 2014 meta-analysis showed that just three servings of vegetables per day reduced all-cause mortality risk by 25 percent. doi: 10.1136/bmj.g4490 A 2017 meta-analysis showed that consuming 600 grams of vegetables daily (about 5 or 6 servings) reduced risk of all-cause mortality by 25 percent, of cardiovascular disease by 28 percent, and of cancer by 12 percent. doi: 10.1093/ije/dyw319 And a 2022 meta-analysis showed that consuming 4 or 5 servings of vegetables reduced risk of stroke, ischemic heart disease and type 2 diabetes all by 23 percent or more. doi: 10.1093/ije/dyw319 In general, aim for at least five servings of vegetables, and as much as you want above that amount. A serving is one cup (remember, that’s about the size of your fist) for most raw vegetables and two cups (or two fists) for raw leafy veggies. Most vegetables will shrink to half a cup (or half a fist) when cooked. You don’t need to weigh or measure your veggie servings—approximations are just fine. And yes, your servings of cruciferous vegetables, root vegetables, leafy vegetables, mushrooms and alliums also count towards your five-plus servings of total vegetables. If eating five or more servings of veggies feels intimidating, you’re not alone! In fact, the average vegetable consumption is a mere 1.64 cup equivalents of vegetables per day, which is about one third of optimal intake. doi: 10.15585/mmwr.mm7101a1 What’s important to know is that every bit counts—you’ll get way more health bang for your veggie serving buck going from zero to some than you will from going to quite a lot to even more—so it’s okay to work up to that intake slowly over time. #nutrivore #fiveaday #vegetablebenefits #5aday