Why Veggies Are Universally Recognized as the Most Important Food Group

Why Veggies Are Universally Recognized as the Most Important Food Group

Using color to examine the health properties of vegetables.

It should come as no surprise that here at SaladPower, we recognize vegetables as an integral part of a healthy diet. But it is not just us—nutrition experts and public health departments around the world universally regard eating vegetables as one of the healthiest dietary choices you can make.

Unfortunately, society does not always place a similar emphasis on the importance of vegetables, and our habits around eating vegetables can suffer as a result. For instance, nearly 90% of Americans fail to eat the recommended daily amounts of vegetables.[1] When we do eat vegetables, we sometimes offset the healthy effects by coating the vegetables with salt, sugar, and unhealthy sauces. Or perhaps we do eat a lot of vegetables and refrain from the unhealthy additions, but we do not diversify our intake from different, nutrient-dense subgroups.

However, if you drink SaladPower, then you are likely highly conscious of these dietary pitfalls, which is why you choose an all-organic smoothie made with fresh organic ingredients and none of the adulterants, such as added sodium and sugar. We applaud you!

In this article, we will delve into the reasons why reliable sources of vegetables, such as SaladPower, are an invaluable part of your diet.

A Rainbow of Nutrition

Vegetables are nutritious in so many different ways, and a good way to keep track of their various minerals, vitamins, fibers, and other nutrients, is by breaking them down by color. Different vegetables, regardless of color, have individual nutritional profiles, but there are some overarching themes based on the color of the vegetable and such knowledge makes it easier for consumers to ensure their diets have a proper range of nutrients.[2] Let’s take a trip through the rainbow and find out more!

As you may guess from the SaladPower ingredient list, we are super fond of green vegetables. They offer an abundance of what you want in your diet—such as phytochemicals, potassium, magnesium, beta-carotene, dietary fiber, folate, ascorbic acid, and vitamin K—and a dearth of what you hope to avoid in most cases, like lipids and calories. Diets rich in green vegetables, including spinach, kale, and broccoli (three of our favorites!), have been linked with decreasing the risk of cancer and cardiovascular diseases, and the antimicrobial qualities of green vegetables aid in extending the storage life of other foods.[3]

Red and orange vegetables are excellent sources of antioxidants (a term encompassing a range of nutrient-rich substances, like flavonoids, catechins, polyphenols) found in plant-based foods.[4] Antioxidants carry the benefit of counteracting free radicals, which can damage cells and disrupt homeostasis.[5] Beta-carotene, lycopene, manganese, vitamin A, vitamin C, and vitamin E are all examples of antioxidants that humans receive from outside the body, so be sure to look for those red and orange hues in your diet.

Blue and purple vegetables (and fruits) get their color from water-soluble pigments known as anthocyanins. These pigments have antimicrobial and antioxidative properties, and they have been linked to a host of health benefits, such as visual and neurological improvement, and protection against several chronic diseases.[6]

At SaladPower, we encourage careful scrutiny of the foods you eat and the processes that bring them to your table, and we also endorse simple, memorable approaches to getting the nutrients you need, such as associating vegetable color with their various health benefits. We are happy to offer our delicious, nutritious, and all-organic smoothie formula as a convenient, healthy option, and we hope this article helps guide you in obtaining other vital nutrients!


[1] United States Department of Agriculture. (2020). Dietary Guidelines for Americans 2020 -2025  USDA. https://www.dietaryguid.elines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

[2] Minich D. M. (2019). A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for "Eating the Rainbow". Journal of nutrition and metabolism, 2019, 2125070. https://doi.org/10.1155/2019/2125070

[3] Randhawa, M. A., Khan, A. A., Javed, M. S., & Sajid, M. W. (2015). Green Leafy Vegetables: A Health Promoting Source. Handbook of Fertility, 205–220. https://doi.org/10.1016/b978-0-12-800872-0.00018-4

[4] Ware, M. (2018, May 29). Antioxidants: Health benefits and nutritional information. Www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/301506#benefits

[5] Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy reviews, 4(8), 118–126. https://doi.org/10.4103/0973-7847.70902

[6] Khoo, H. E., Azlan, A., Tang, S. T., & Lim, S. M. (2017). Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food & nutrition research, 61(1), 1361779. https://doi.org/10.1080/16546628.2017.1361779

Back to blog