Vegetable intake low in Kenya amid growing health concerns

There is no denying the role vegetables play in maintaining a healthy lifestyle. From boosting immunity to promoting healthy ageing, vegetables are nutritional powerhouses that support every major system in the body.

While most people are well aware of their benefits, few manage to consistently include the recommended amount in their daily diet.

Although data varies by region, studies and surveys indicate that many Kenyans also fall short of meeting the World Health Organisation’s recommended daily intake of fruits and vegetables.

But how many vegetables should we be consuming, and which ones truly matter the most?

“Why should I struggle to eat vegetables every day? They’re not even filling,” says Kimani Mbugua, a Pangani resident.

“I need something that can keep me full. At the end of the day, if I eat my kienyeji greens with ugali, that’s enough vegetables—at least for me.”

“One time I tried eating vegetables alone, I almost fainted!” he adds with a laugh.

Although many Kenyans think that they eat enough vegetables, research shows that Kenya’s vegetable and fruit consumption is generally below WHO recommendations.

The WHO recommends at least 400g (about 5 servings) of fruit and vegetables per day, yet surveys such as the Kenya STEPwise Survey for Non-Communicable Disease Risk Factors have shown that a large percentage of them do not meet this threshold.

To help demystify this topic, registered dietitian Anne Wangari emphasises that the type of vegetable is less important than the quantity.

“Consuming the daily recommended amount of vegetables ensures you receive the vitamins, minerals, and antioxidants needed for good health, reducing the risk of chronic diseases and improving wellbeing,” she told Eastleigh Voice on Wednesday.

Vegetables are densely packed with vital nutrients, and including them regularly can significantly influence not just how we feel today, but how we age in the years to come.

When it comes to determining how many vegetables you need each day, the Ruiru-based nutritionist says that a few things should be taken into consideration when choosing a vegetable.

“The amount of vegetables you should eat depends on many factors such as your sex, age, and physical activity,” she says.

However, the general guideline remains consistent: adults should aim for about two to three cups of vegetables daily.

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For a more practical approach, Wangari suggests a visual method, filling half your plate with vegetables at every meal. This simple rule can help individuals not only reach but exceed the recommended intake.

“If you tell a Kenyan to fill half of his or her plate with vegetables, they will think you are punishing them, instead of them taking it as an opportunity to nourish their bodies.”

Vegetables are a crucial component of every meal, not just for meeting nutrient requirements but also for improving long-term health.

According to UK-based Anderson-Hayes, eating a variety of vegetables throughout the day is better than trying to consume them all at once.

“I know not a lot of people like vegetables, but the only way you can include them in your diet, at least daily, is by spreading them out between meals, ensuring better nutrient absorption and consistent satiety, which can help with maintaining a healthy weight and improving digestion.”

But vegetables are not just about what is on the surface.

Their benefits extend deep into the body’s inner workings. A vegetable-rich diet contributes to the maintenance of a healthy gut microbiome, reduces inflammation, supports regular bowel movements, and aids in controlling blood pressure and cholesterol levels.

“Consuming vegetables daily not only gives you an outer glow but an inner glow as well,” Wangari says.

“You even feel better overall if you eat good, and this also means healthier skin, more energy, and a reduced risk of chronic illnesses such as heart disease, diabetes, and certain types of cancer.”

How to choose the vegetables

Wangari says that when choosing vegetables, the more colourful the plate, the better. “Ensure you choose bright orange carrots, dark leafy greens, red peppers, and purple cabbage, each offers unique combinations of nutrients and antioxidants,” she adds.

While no single vegetable is a magic bullet, a diverse selection ensures a well-rounded intake of essential nutrients like fibre, potassium, folate, and vitamins A, C, and K.

“You cannot be having ugali and Sukuma wiki or spinach every day. And think everything is okay, you need to include variety. That is how you get nutrients; one vegetable type may not offer all the nutrients your body needs.”

Despite the clear advantages of vegetable consumption, many adults still fall short.

Busy lifestyles, poor access to fresh produce, especially for those who live in remote places or those further away from markets.

“Many Kenyans have limited knowledge about how to prepare vegetables in tasty, enjoyable ways; they only know of cabbage and carrots, and how to make stews, but they have not invested in knowing other recipes.

Despite those and other common barriers, Wangari stresses that with a bit of planning and creativity, integrating vegetables into meals can become second nature.

Ultimately, vegetables are more than just a side dish; they are foundational to a healthy diet and a longer, more vibrant life.

“Whether roasted, raw, sautéed, or blended into soups and smoothies, vegetables offer a flexible, delicious way to nourish your body.”

She notes that the key is to be mindful of quantity and aim for variety.

Balance

While concerns like Mbugua’s are common, nutrition experts emphasise that the key is not to eliminate other foods, but to balance them with adequate vegetable intake.

“You don’t have to survive on vegetables alone,” Wangari says.

“Vegetables should complement other staples like ugali, rice, or meat, not replace them. The idea is to build meals where vegetables take up at least half the plate, ensuring that you're getting enough fibre, vitamins, and antioxidants without sacrificing satisfaction or energy.”

A balanced approach not only supports digestion and immunity but can also help prevent overeating by promoting fullness in a healthier way.