If Not, Here’s How Supplements Help
In our fast-paced world, healthy eating often falls by the wayside. Whether it’s a busy work schedule, lack of meal prep time, or just not knowing what to eat, many of us fall short of the recommended daily servings of fruits and vegetables. This shortfall can have serious health consequences—unless you know how to close the gap.
Enter fruit and vegetable supplements. These convenient, nutrient-dense capsules or powders can help you fill in where your diet may fall short. But before we get into how they help, let’s examine just how common this nutritional gap is—and why it matters.
How Many Fruits and Vegetables Should You Eat Daily?
Health organizations worldwide recommend that adults eat at least 5 servings (about 400 grams) of fruits and vegetables daily. Some guidelines—like those from Canada’s Food Guide or the USDA—suggest even more, depending on age, sex, and activity level.
The problem? Studies show most people fall short.
According to the CDC, only 1 in 10 adults in the U.S. eat the recommended amount of fruits and vegetables each day. Canada and the UK report similarly low numbers. And with rising rates of chronic diseases, obesity, and inflammation, that’s a real cause for concern.
Why Fruits and Vegetables Are Essential
Fruits and vegetables aren’t just “healthy” — they’re vital. These plant foods are packed with:
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Essential vitamins like vitamin C, vitamin A, and folate
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Minerals such as potassium, magnesium, and iron
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Dietary fiber, which supports digestion and gut health
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Phytonutrients and antioxidants that reduce inflammation and protect cells
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Water content that supports hydration and detoxification
Research shows that people who eat more fruits and vegetables are less likely to develop heart disease, type 2 diabetes, certain cancers, and even cognitive decline.
The Modern Diet Problem: Why We Fall Short
Even with the best intentions, modern life makes it difficult to eat enough whole produce every day. Here’s why:
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Busy lifestyles lead to more fast food and processed meals
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Limited access to fresh produce in some communities (aka food deserts)
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Rising food costs make healthy choices harder to afford
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Picky eating habits or digestive issues make variety difficult
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Nutrient loss in soil has lowered the vitamin content of some produce over time
Even people trying to eat clean may still miss the mark on quantity, variety, or quality.
How Fruit and Vegetable Supplements Help
Supplements aren’t meant to replace fresh produce—but they can complement your diet and help you reach your nutritional goals when fresh options aren’t enough.
Here’s how fruit and vegetable supplements support your health:
1. Fills Nutrient Gaps
Many supplements include concentrated powders made from fruits, vegetables, herbs, and grasses. These formulas help deliver vitamins, minerals, fiber, and antioxidants that may be lacking from your meals.
Look for blends that contain superfoods like:
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Beetroot – for heart health and nitric oxide support
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Spinach and kale – rich in iron, calcium, and magnesium
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Blueberries – packed with anthocyanins for brain and eye health
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Garlic and ginger – to support immune function and reduce inflammation
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Broccoli and alfalfa – which support detoxification and hormone balance
2. Supports Immune Function
Fruits and vegetables are rich in immune-supporting nutrients such as vitamin C, zinc, and flavonoids. Supplements can offer these compounds in a convenient daily dose—especially useful during cold and flu season or stressful times when your immune system needs extra help.
3. Promotes Digestive Health
High-fiber vegetables and certain fruits aid digestion, reduce bloating, and feed your good gut bacteria. Some supplements also include prebiotic fiber and gentle digestive herbs like dandelion root, apple fiber, or ginger, which can further enhance gut health.
4. Enhances Energy and Focus
Nutrients like B-vitamins, iron, and antioxidants help produce energy at the cellular level. Supergreens and fruit blends can support natural energy without caffeine crashes. Ingredients like reishi mushroom, eleuthero root, and chlorophyll are known for supporting endurance, brain function, and vitality.
5. Convenient and Travel-Friendly
Let’s face it—sometimes it's hard to find fresh, high-quality produce on the go. Whether you're traveling, working late, or managing a busy family, capsule-based supplements are easy to pack and take without hassle.
What to Look for in a Fruit and Vegetable Supplement
Not all supplements are created equal. Here are key things to look for:
✅ Whole-food-based ingredients – not synthetic vitamins
✅ Variety of fruits and vegetables – ideally 15+ different sources
✅ Non-GMO, organic when possible
✅ No added sugars or artificial fillers
✅ Capsule or powder form – based on your lifestyle and preference
✅ Third-party tested – for purity and safety
Substance Health: Bridging the Gap Naturally
At Substance Health, we know that staying healthy isn’t always easy. That’s why we created our Fruits & Vegetables supplement—a daily capsule that blends nutrient-dense greens, roots, fruits, and adaptogens.
Our formula includes:
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Alfalfa, barley grass, oat grass, and kale – for minerals and chlorophyll
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Spinach, broccoli, carrot, beetroot, and tomato – for vitamins and antioxidants
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Reishi mushroom and lion’s mane – for immune and cognitive support
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Blueberry and apple fiber – for gut and heart health
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Ginger, garlic, and dandelion greens – for digestion and detox
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Horse chestnut and eleuthero root – for circulation and stamina
Our supplements come in easy-to-swallow capsules—ideal for daily use at home or on the go. They’re designed to complement your whole-food diet, not replace it.
“We believe supplements should be made from real ingredients, not artificial shortcuts.”
FAQs: Fruit and Vegetable Supplements
Can supplements replace fresh produce entirely?
No. Whole fruits and vegetables offer water, fiber, and food synergy that supplements can’t fully replicate. Supplements are best used to fill in the gaps—not as a substitute.
Are capsules better than powders?
It depends. Capsules are easy, mess-free, and portable. Powders allow for higher servings and can be mixed into smoothies. Choose what fits your routine best.
How fast will I feel results?
Everyone is different. Some people feel more energy or better digestion within a week. Others may notice benefits like improved skin, mood, or focus over time. Consistency is key.
Final Thoughts: Make Fruits and Veggies a Daily Habit
You don’t have to be perfect—you just have to be consistent. Eating more fruits and vegetables is one of the most powerful things you can do for your health. But when life gets in the way, high-quality supplements can support your efforts.
With the right formula, you can:
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Boost your nutrient intake
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Support immunity, energy, and digestion
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Take control of your long-term wellness
If you're not getting enough fruits and vegetables daily, don't wait. Let Substance Health’s Fruits & Vegetables supplement help you take the next step toward a healthier you