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How To Get Five Servings Of Vegetables A Day In 6 Steps

Do you want to know how to get five servings of vegetables a day? The steps are very easy, so there’s nothing that you should worry about.

As simple as executing the steps that we’ll discuss in this article, I’m sure you can literally obtain five servings of your favorite veggie.

Wait, there’s more! As you read along, you can even get 5 or more servings. Excited much? Let’s make this your habit. Without further ado, we’ll start!


Use fruit and vegetables as ingredients

Basic Steps In Serving Vegetables

How to get five servings of vegetables a day? Here are the steps that you should take when serving vegetables:


Step #1. Include vegetables in your first meal

Whenever you’re eating breakfast, make sure that you include a fruit or two in your diet. If you find it boring, don’t hesitate to combine the fruits you love.

Let’s say you can include an apple, a grapefruit, or some berries on your breakfast cereals; all of these are definitely a good idea!

And if you’re getting used to this, you can continue this pattern during lunch and dinner.


Step #2. Be energized by eating healthy fruits and vegetables

Do you know what the best source of energy is? Or sources, shall we say? Since fruits and vegetables are loaded with carbohydrates, I’m sure eating either of these can give you the energy you need every day!

To make these even healthier, you can add protein to your diet. Maybe you can add a little amount of peanut butter, a cup of yogurt, a small piece of cheese, and some staying power.

Who wants to have some ants on a log? I got your back!


Step #3. Double the servings of your fruits and vegetables

You’ve already known how these foods can bring you wellness. Yes, there may be some limitations, but I tell you, doubling the serving size of fruits or vegetables is definitely a good idea!

For instance, instead of serving half of tomatoes or broccoli, you can get a whole. Don’t worry; it’s totally okay!


Step #4. In every ingredient, use fruits or veggies

Whatever you cook, try to add fruits or vegetables into your food. But, of course, see to it that it complements. And also, try and experiment. Even if it’s not really the usual ingredient, add a fruit or a veggie.

For instance, you love bread. Why not try baking a zucchini bread? If you’re having grains for lunch, add some veggies. Whenever you bake goods, don’t use oil; instead, try having applesauce.

Another one, you can add veggies, like celery, carrots, and peppers, into your chilli recipe. If you’re not really into vegetables, you can conceal them in your favorite foods. And yes, it’s definitely a good idea to have vegetables without actually tasting them.


Step #5. Don’t settle to your favorites, try new ones

Who would give up their favorite foods? I guess it’s rare to do so. Here’s what you should do:

Try having a new fruit or vegetable every week. I tell you; your body loves to take in various foods. And just like you, it gets bored too. Who knows? You will have new additions to your favorite foods. In that way, you will enjoy eating more healthy fruits and veggies.

Just a tip: try to have foods that are in season within your place. You’ll soon realize that they actually taste better compared to your typical shrivelled apples or fruit salad.


Step #6. Take vegetables daily

It’s basic! We all know the high amount of nutrients vegetables are made of. They’re loaded with fiber, minerals, and vitamins.

Add some of these nutrients in your diet; they can help improve your entire well being.

Here’s what you should take note of, though:

Some veggies are healthier than the other. And it’s proven that they can give more health benefits, such as lessening the risk of diseases and fighting off inflammation.


Vegetables To Eat Daily

Here is the list of vegetables that you can have daily:


#1. Spinach

Incorporating leafy greens in your daily diet is definitely a good idea! Given that it’s loaded with antioxidants, it’s sure to lessen the risks of various chronic diseases. Not only that, but it also has Vitamins A and K. In fact, a cup of spinach contains 7 amazing calories.


#2. Broccoli

Since this veggie belongs to the cruciferous family, it is made up of sulforaphane, known for reducing cancer risk. Aside from that, it is loaded with Vitamins C and K, manganese, folate, and potassium.


#3. Sweet potatoes

This veggie is loaded with beta-carotene; it’s an antioxidant known for preventing cancer. Also, it’s good for your eyes, thanks to its vitamin A content. It’s a good meal for those who have diabetes because it has high fiber content and low glycemic index scale.


#4. Carrots

Like sweet potatoes, this veggie also contains beta-carotene. Do you know that carrots can help promote eyesight 4 times than the usual suggested amount of Vitamin A?


#5. Brussels sprouts

Just like broccoli, this veggie belongs to the cruciferous family. And that means that Brussels sprouts and broccoli have the same content of minerals and vitamins. Not just that, but it also has a kaemferol, known for reducing cell damage.


It’s A Wrap!

Are you wondering how to get five servings of vegetables a day? It’s simple! All you have to do is to undergo simple steps.

You should try adding vegetables or fruits to your breakfast. As what they say, “Start your day right!” Make sure that you include this kind of food in your meals. If your body is used to digesting veggies, it will be easier for you to eat any of these in the future.

What’s more exciting is that there are many vegetables and fruits out there. Aside from those mentioned above, there are numerous choices (it’s unmeasurable!).

And that means that you don’t have an excuse not to have one. In fact, you can plant your own, inside or outside your home.

Eating vegetables and fruits is not just good for your health, but it can help you save as well.

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Beetroot Juice For Pigmentation And Other Uses

Beetroot Juice For Pigmentation And Other Uses

You can use beetroot juice for pigmentation of the skin and hair. By definition of pigmentation, you are probably familiar with how it’s possible to use beets for an all-natural DIY hair dye. However, it’s time to show interest in juicing this crop for better skin pigmentation. 

The best beetroot juice comes from fresh beets without any additives and preservatives. Beetroots are a relatively easy crop to grow and considered a cool-season annual in areas like Wisconsin. But if you live in an area with unpredictable conditions, you can find greenhouse gardening of beets for a fresh supply of pigmentation-friendly root crops.  

Benefits Of Beetroot Juice For Pigmentation


Revive dull and unhealthy-looking skin

Excessive pigmentation of the skin can cause dark spots, blemishes, and even a mottled appearance. These conditions can make your complexion look dull and unhealthy. Beetroot juice can help with excessive pigmentation and revive your skin’s presence because of its nutrients and compounds.

Beetroot juice is a good source of vitamin C, which is shown to treat hyperpigmentation by decreasing melanin formation. This vitamin also plays a role in skin repair and collagen synthesis for the skin’s overall healthy appearance. At the same time, beetroot juice contains iron, which can improve complexion by giving the skin a healthy glow. 

Another reason why beetroot juice can revive dull skin is because of its antioxidative properties. We all know how antioxidants fight the effects of oxidative stress that contributes to skin aging. Preventing cell damages can help reveal a younger-looking complexion. 


Remove pimples and acne

Besides excessive melanin, pimples and acne can also cause dark spots and other pigmentation problems on the skin. The vitamin C in beetroot juice has anti-inflammatory properties that can help in addressing pimples and acne. Additionally, beetroot juice can also remove excess oil on the skin that is another contributor to acne development.  


Remove dark circles

Another pigmentation problem that everyone hates is dark circles. It’s one of the hardest skin problems to address, considering there are many factors that can cause it. However, you can prevent that exhausted look with beetroot juice. 

The antioxidants in beetroot juice are the natural remedy for dark circles and puffy eyes. They help with the blood circulation to remove the tired look of the skin around the eyes. Lastly, the hydrating and purifying effects of beetroot juice will benefit both our thirst and dark circles. 


Rosy lips

The eyes are not the only part of the body that can make us look tired and unhealthy. If you also have dark, dry, and flaky lips, drinking beetroot juice can help because of its vitamins and hydrating components. As a bonus, the vibrant red stain of beets can make your lips look rosy and healthy. 


Natural hair dye

Lastly, the unique color of beetroot juice from betacyanin makes it the perfect all-natural, temporary DIY dye for you to try. It can give your hair a shiny wine-red color without the risk of toxins and chemicals. You can use the beetroot juice as a mask as is, but you can also add other ingredients to create a paste. 


How To Use Beetroot Juice For Pigmentation



You can simply drink the delicious juice from your freshly harvested beets in the greenhouse. Its antioxidants will help your body remove toxins and reveal a healthy pigmentation of the skin. You can also add other skin-friendly ingredients in the juice. 


Face mask and body scrub

It may sound delicious, but a mixture of beetroot juice, honey, and milk, works as a homemade and all-natural face mask. You will notice that it’ll leave a healthy glow on your face and address other skin concerns like dark spots, wrinkles, and acne. 

You can also use beetroot juice as a body scrub. This vibrant extract can help flake off dead skin cells to improve your complexion. And best of all, beetroot juice is not irritating to the skin. 


Eye mask

To address dark circles and tired eyes, soak a cotton ball in a mixture of beetroot juice, honey, and milk. Gently apply it to your eyes and leave for 10 minutes before washing away with cold water. You can also do the same with beetroot juice and almond oil. 


Lip stain

Natural-looking rosy lips are achievable with a beetroot juice lip stain. Directly apply the juice onto your lips to help not just with color, but also with moisture. 


Hair mask

A beetroot juice hair mask is beneficial for the hair because it works as a treatment and temporary dye. Add coffee seeds to the juice to create a thicker paste, or mix some carrot juice and leave it on for an hour or longer. This leaves a purple and reddish hue on the hair for weeks, but the intensity will vary on the hair type. 



If you want to address different skin and hair problems, you can use beetroot juice for pigmentation. This delicious extract can help with dull skin, pimples, dark circles, and also reveal rosy lips and vibrant hair. However, the safest and best juice comes from fresh beetroots, so allocate a space in your greenhouse for this easy crop. 

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