How much vegetable intake is needed daily? Top functional medicine doctor weighs in

Ever since the beginning, people might have advised you to eat your vegetables and greens. Vegetables and leafy greens are key to physical and mental health. The fiber content in the vegetables improves gut health, and while the nutrients present in them promote heart and brain health, among others. But how much vegetables should you eat to get these benefits? What should be the daily intake when it comes to vegetables? Dr. Shirley Koeh, a functional medicine doctor based in Kuala Lumpur, Malaysia, has shared insights on this. From the daily vegetable intake to portion sizing, the doctor shares valuable information on vegetables. Let’s take a look.

Daily intake of vegetables

Though vegetables should be a crucial part of our daily diet, most people fall short. For most people, their meal is largely meat-based, and carbs, especially in Western countries. Children are more likely to eat fewer vegetables than they require. Dr. Koeh agrees the same and adds, “How much vegetables do you need every day? Most people are not even close, especially your kids.”

But, in order to get optimal health benefits, it is crucial that your diet has enough veggies. But what should be an ideal portion? According to the NHS, adults should have at least 5 portions of a variety of fruit and vegetables every day. An adult portion of fruit or vegetables is 80g.

Dr. Koeh further breaks down this and suggests, “Use your fist to measure your portion size that matches what your body needs. Taking cooked vegetables, you'll need roughly about 4 to 5 fistfuls per day.”

She emphasizes that the portion sizes may vary if you are opting for raw vegetables. “If it's raw veggies, you'll need up to 10 fistfuls per day. This is because raw vegetables will shrink when cooked, so you will need to double the amount,” she adds.


The recommendation for children is also similar. They should aim to eat at least 5 portions of fruit and vegetables every day. The exact amount, however, could vary depending on the child’s age, body size, and levels of physical activity.

Why veggies are important

Dr. Koeh also stressed the importance of incorporating vegetables into the daily diet. “Vegetables aren't just healthy, but they provide fiber, which is the food for your gut bacteria. It also stabilizes your blood sugar and your cholesterol. And most importantly, it supports your immune function,” she said.

While eating veggies, also ensure to incorporate a variety of them. The more colourful the plate, the healthier.