Your Mom Was Right, You Really Should Eat Your Greens

As people around the globe get ready to celebrate World Vegetarian Day this October 1, you might be feeling inspired to eat more greens—even if it’s just for one day.

Eating a vegetarian diet can help conserve the world’s resources, decrease greenhouse gases and improve animal welfare. But eating more plant-based foods can also be beneficial to your health, reducing your intake of saturated fat and lowering the risk of heart disease, stroke and cancer.

Canada’s Good Food Guide recommends that adults eat at least seven servings of vegetables and fruit every day. That might sound like a lot, but with a few tips and tricks alongside a little bit of help, it can be easily achievable.

That’s why we’ve put together this handy guide to the benefits of different vegetables so you can make the most of going green.

Cruciferous vegetables

Let’s start right down on our wasabi farm! Wasabi is a cruciferous vegetable, like cauliflower, cabbage, kale, bok choy and broccoli—all of which have some very specific properties.

These vegetables are a great source of vitamin C and vitamin K, essential for ensuring our blood can clot if we are injured, maintaining strong bones and preventing osteoporosis.
Veggies like kale, bok choy, cabbage, cauliflower, broccoli and wasabi are also packed with B vitamins, which are key to ensuring your body can metabolize all the nutrients it needs to function.


Nightshades may have a strange name, but these are actually some of the biggest staple vegetables in the world and include the likes of tomatoes, potatoes, eggplants, bell peppers and chiles.

Tomatoes, potatoes, bell peppers and chiles are all good sources of vitamin C, which our bodies need to ward off scurvy and keep our immune systems healthy. Meanwhile, eggplants provide manganese, an essential nutrient that helps to form bones, defend against harmful free radicals and metabolize other nutrients.


These green and orange vegetables, which also include zucchinis, cucumbers and pumpkins, offer healthy-eating options all year round.

For example, butternut squash are a good source of fibre, which keeps your gut functioning smoothly, without constipation, when combined with water. Squash are also packed with magnesium and potassium, both of which are crucial to essential chemical and physiological processes in our bodies.

Meanwhile pumpkins, squash and zucchini provide plenty of vitamin A, which plays an important role in our growth and development and keeps our immune system and vision healthy.


You might not necessarily think of vegetables when you think of legumes (pulses), but foods like chickpeas, soybeans, peanuts, lentils and green peas are a key part of a healthy diet.

That’s because legumes contain high levels of fibre, as well as protein, which is crucial to growing and maintaining every single cell in your body. Legumes are also great sources of essential vitamins and minerals, including folate, iron, phosphorus, vitamin K, magnesium, zinc and potassium.

Even the humble green pea is bursting with goodness, offering up vitamins A, C and K, as well as many essential minerals, to keep our bodies in tiptop shape.


You might not fancy eating garlic, chives, leeks or scallions in large amounts, but it’s important to recognize their contribution towards a healthy diet.

Scallions (spring onions), chives and garlic are all good sources of vitamin C. Meanwhile, both scallions and leeks are loaded with vitamin K.

Going green

Ultimately, by eating more vegetables, you will not only feel better, but your body will be healthier and you will also lower your risk of developing diseases like cancer, heart disease and type 2 diabetes.

But when it comes to cruciferous vegetables like wasabi, broccoli and kale, there’s even more reason to make them part of your daily diet. That’s because the medicinal properties contained in this group of super veggies have been shown to help fight cancerous tumors, prevent heart disease, reduce inflammation and even guard against food poisoning.

Usually, these benefits are locked away in the plants themselves and are only released through chewing or grating. But at our family farm, we’ve developed modern techniques that unlock these amazing properties so that they can be made into health boosting products that fit in with your busy day-to-day life.

So whether you’re celebrating World Vegetarian Day or just worried about getting enough greens in your diet, our wasabi capsules are an ideal place to start expanding your vegetable horizons.

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