It's never been more important to eat your greens. Still, it's easy to find ourselves reaching for an easy alternatives like supplements instead of a handful of fresh greens. Life is busy, food prices are soaring, and sometimes it feels like the simplest choice is the one you can consume quickly rather than thoughtfully.

But that raises a few important questions: Are supplements really enough? What are we missing when we skip the spinach and settle for a pill? And maybe, most importantly, is there a better way to get the nutrients we need, every day, without breaking the bank?

The truth is, our relationship with food has changed. We're more health-conscious, but often more disconnected from what we eat. Meanwhile, vegetables are getting more expensive, and time always feels in short supply. So it makes sense that people look for shortcuts.

In this article, we'll look at why real greens still matter, even in a supplement-saturated world. We'll explore what makes leafy vegetables so powerful, where supplements fall short, and how indoor growing might be a surprisingly simple solution.

Let's dig in.

1. What Makes Supplements So Popular Today?

Why do people keep choosing supplements over real greens?

Supplements promise a simple solution—but can they really take the place of real vegetables? More people are turning to supplements these days, drawn in by the convenience and the claims. It's tempting to believe a pill can replace a plate of greens. Why? Because supplements seem fast, simple, and promise all the nutrients without any of the prep. But are they really the best choice?

Convenience Over Crunch

Most people are busy. We get it. It's way easier to pop a vitamin than it is to wash and chop fresh kale. Therefore, many folks skip the fresh stuff altogether. But here's the thing: quick isn't always better. Real greens give you fibre, water, and a mix of nutrients your body needs and understands.

The Problem with Wellness Marketing

The Wellness industry is huge and growing fast. It's filled with shiny labels, bold promises, and influencers telling us the "latest must-have" product. However, just because something looks healthy doesn't mean it helps. Many supplement ads play into fear, trends, or a desire for quick fixes.

Companies often make vague or exaggerated claims that aren't backed by much evidence. In other words, they sell a lifestyle more than a solution. As a result, it's easy to get swept up in what looks good rather than what your body truly needs: real, whole food.

Supplements seem simple, but they come with trade-offs. If you're aiming for better nutrition or just a well-balanced diet, don't underestimate the power of real vegetables. They do more than fill a nutritional gap—they bring your meals to life.

#AG1 combines the "just in case" marketing of the multivitamin industry and unproven wellness ingredients into an expensive cocktail for the worried well.

All in all, you probably don't need that AG1 smoothie! 🥬#AthleticGreens #Huberman pic.twitter.com/IVINtbrrsj

— McGill Office for Science and Society (@McGillOSS) May 3, 2024

2. Why Healthy Greens are Still Better Than a Pill

Real Food, Real Advantages

A well-balanced, whole-food diet remains the gold standard for fueling your body. Supplements can play a valuable role when used to fill specific nutritional gaps or address medical needs, but they aren't meant to replace real food. Whole vegetables offer much more than isolated nutrients—they provide fibre, hydration, satisfying textures, and a deeper connection to what's on your plate.

Whole Foods Deliver Fibre

Fibre is a key reason to choose whole vegetables. While some supplements do provide added fibre, getting it through foods like kale, spinach, or arugula offers a complete nutritional package. Fibre helps support digestion, keeps bowel movements regular, and feeds the beneficial bacteria in your gut, supporting a healthy microbiome linked to better digestion, immunity, and even mood. Whole greens also contain water and other plant compounds that work together to support your overall health.

What Makes Greens Great

Here's why leafy greens continue to win:

1. Fibre -- Supports digestion and gut health
2. Water -- Naturally hydrates the body
3. Phytochemicals -- Plant compounds that may protect cells and reduce inflammation
4. Texture + Taste -- Engages your senses and encourages mindful eating
5. Variety -- Whole foods deliver a broader range of nutrients than a single pill

Vitamins, Minerals & Phytochemicals in Greens

Leafy greens are nutritional powerhouses; and provide a rich blend of:

• Vitamins: For example, vitamin A (in the form of beta-carotene) supports vision and immune health; vitamin C helps with collagen production and iron absorption; vitamin K is important for blood clotting and bone health.
• Minerals: Greens offer minerals like calcium (for bones and muscles) and iron (for oxygen transport in the blood). Some plant-based iron is harder to absorb than animal sources, but consuming it alongside vitamin C (as found in many greens) helps improve absorption.
• Phytochemicals: Compounds like lutein, zeaxanthin, and beta-carotene may help protect cells from damage and support eye and overall health.

It's not that supplements can't provide valuable nutrients—they certainly can when needed. But the complex combination of vitamins, minerals, fibre, water, and phytochemicals in whole greens works together in ways supplements can't fully mimic. That's why experts generally recommend getting most of your nutrients and calories from food first.

Food Literacy and Mindful Meals

Eating an array of fruits and vegetables also strengthens your relationship with food. When you grow and prepare your own vegetables—even just a few herbs on the windowsill—you develop something called food literacy. That means you understand where your food comes from, how it grows, and why it matters.

For kids, this is especially powerful. Research shows children who grow their own food are more likely to eat fruits and vegetables, try new flavours, and learn essential life skills. But it's not just for kids. Adults, too, report feeling calmer, more connected, and even more motivated to cook and eat healthy meals after spending time with their food.

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3. What Are the Downsides of Relying on Supplements?

What You Miss Without Real Food

While supplements can help fill specific nutrient gaps or support certain health needs, relying on them daily instead of eating real vegetables comes with important drawbacks. They're not always as simple—or as effective—as they seem.

Can Supplements Replace Whole Foods?

Not really. Most supplements are designed to deliver a limited set of nutrients, like vitamin D, iron, or B12. But your body thrives on a combination of vitamins, minerals, fibre, and other compounds that naturally occur together in whole foods. For example, eating spinach doesn't just supply iron and vitamin C—it also offers water, fibre, and plant-based compounds that can enhance nutrient absorption. This synergy is difficult to recreate in pill form alone.

More importantly, supplements don't provide the calories or fullness that whole foods do. You can't rely on pills or powders to sustain your energy levels, maintain a healthy weight, or satisfy your appetite. Only real food delivers the macronutrients—carbohydrates, protein, and fats—your body needs to function every day.

Why Skipping Real Meals Changes the Experience

Eating isn't just about fueling up. It's also about taste, texture, and routine. Preparing a meal—rinsing lettuce, slicing tomatoes, or picking basil from a garden—can slow you down and make you feel more present. That connection to your food matters.

Meals also play a social role. Cooking and sharing dishes bring people together in a way supplements simply can't.

Are Supplements Really Budget-Friendly?

Not always. On average, a bottle of quality multivitamins costs between $25 and $45 per month. Specialty supplements, like probiotics or greens powders, can cost even more, often $60 or more monthly.

Compare that to growing your own salad greens at home. Even a small indoor garden can produce fresh lettuce and herbs for as little as $10–$20 a month after setup. Over time, the savings can really add up.

Quick Comparison:

• Monthly multivitamins: $25–$45
• Monthly specialty supplements: $60+
• Monthly value of homegrown greens: ~$10–$20

4. Rising Veggie Costs -- And What You Can Do About It!

Why Are Vegetables Getting More Expensive?

Grocery bills have been climbing lately, and vegetables are no exception. Prices for lettuce, spinach, herbs, and other fresh produce have risen due to a mix of factors. Unpredictable weather, inflation, and transportation delays are just some of the reasons why your weekly shop is increasingly more expensive.

How Growing at Home Helps

One way to fight back? Grow your own. Whether it's a few pots on your balcony, a small garden in your yard, or an indoor setup in your kitchen, growing your own food can help offset rising grocery prices.

By doing this, you're not just saving money. You're also cutting out shipping, reducing waste, and getting fresher, healthier food right at home. And with a little planning, you can grow all year, no matter the season.

What Is Indoor Gardening?

Indoor gardening is the practice of growing plants inside your home. That could be on a windowsill, under a grow light, or using a system called hydroponics—a method that grows plants in water instead of soil. It's clean, compact, and surprisingly easy to maintain.

Even a basic hydroponic setup can produce fresh herbs and leafy greens on a regular basis. Hydroponics works by delivering nutrients directly to the plant roots through water, which helps plants grow faster and with less mess than traditional gardening.

Bonus Solutions: Community & School Gardens

Don't have the space? Look into community or school gardens. Shared growing spaces make it easier (and cheaper) for people to learn how to grow food, build stronger communities, and teach kids about where their food comes from.

5. Which Greens Pack the Biggest Punch?

What are some of the healthiest greens to grow, and why are they so good for you?

When it comes to vegetables, not all greens are created equal. Some are powerhouses of fibre, vitamins, and gut-friendly nutrients. Below are some of the healthiest, most rewarding greens to grow yourself. We've included their main health benefits, how long they take to grow, and a few simple tips to help them thrive.

1. Kale: Packed with fibre, vitamins A, C, and K, and known for supporting bone health and immunity.

• Growing time: 50–65 days to mature, but baby kale can be harvested earlier.
• Growing tips: Likes cooler temperatures, but grows well indoors with steady light. Harvest leaves from the outside in.

2. Spinach: High in iron and folate, which help with energy, red blood cell production, and overall metabolism.

• Growing time: 35–45 days.
• Growing tips: Grows fast in cool temps and prefers moist soil or water. Great for hydroponics.

3. Swiss Chard: Loaded with antioxidants and magnesium; supports heart health and blood pressure.

• Growing time: 50–60 days. Baby leaves in about 30 days.
• Growing tips: Grows well in a variety of conditions. Needs regular harvesting to stay tender.

4. Basil: It contains anti-inflammatory oils and antioxidants. Helps with digestion and immune health.

• Growing time: 30–60 days.
• Growing tips: Loves warmth and sunlight. Trim regularly to keep it full and bushy.

5. Mint: Calms the digestive system and can ease bloating. Refreshing and naturally soothing.

• Growing time: 40–50 days.
• Growing tips: Spreads quickly, so give it space. Great for containers or controlled hydroponic systems.

6. Microgreens: Provide up to 40x more nutrients than mature greens. Rich in vitamins C, E, and K.

• Growing time: 7–14 days.
• Growing tips: Perfect for beginners. Fast-growing and space-saving.

6. Bring Fresh Greens Home

What Indoor Garden Fits Your Space and Budget?

Whether you're working with a small countertop or planning a larger vertical setup, there's a hydroponic garden out there for every home and budget. From simple starter kits to high-tech towers, these indoor gardening systems make incorporating veggies into your meals easier than ever.

Below are five standout options to help you grow fresh food year-round, no matter your space.

AeroGarden Harvest Elite 360

Price: ~CA $78 -- Smart countertop garden for home cooks.
Features: LED grow lights, self-watering, room for 6 plants.
Why it's great: Ideal for herbs and salad greens; low-effort and intuitive with built-in reminders

Click & Grow Smart Garden 3

Price: CA $129 -- Sleek and stylish smart garden.
Features: 3 pods using soil-free "smart soil," built-in LED light, app guidance.
Why it's great: Aesthetically pleasing and extremely easy to use—perfect for small kitchens.

Gardyn Studio

Price: ~US $499
Features: Tree‑like hydroponic garden that grows up to 16 plants, built‑in LED lighting, smart sensors, and app connectivity.
Why it's great: Blends sleek design with automation—AI-enabled reminders help keep your garden thriving.

Tower Garden HOME

Price: ~US $725 -- Premium tower garden.
Features: Sturdy tower with timer-driven hydroponics, 32 planting sites.
Why it's great: Robust system praised for ease of setup and consistent growth.

Just Vertical EVE Indoor Garden

Price: Starting at CA $949
Features: Sleek vertical hydroponic system that grows up to 12 plants. Comes with built-in LED grow lights, a quiet recirculating pump, and a self-watering system that waters plants 48 times per day.
Why it's great: Furniture-grade finish, made in Canada, and doubles as a modern statement piece. Great for apartments or homes where design matters just as much as function.

7. FAQ: Your Indoor Farming & Healthy Eating Questions Answered

Q1. Why should I bother growing greens when I can just buy a supplement?
Supplements only deliver a slice of nutrition and fulfillment that vegetables can. Fresh greens offer fibre, water, living enzymes, and hundreds of plant compounds that pills simply can't replicate. Growing your own also builds a connection to your food, building food literacy.

Q2. Is indoor gardening messy or hard to maintain?
Not at all. Most systems today are soil-free, self-watering, and nearly mess-proof. With a little occasional care—like topping up water or harvesting leaves—your greens practically grow themselves.

Q3. How much space do I need to start an indoor garden?
Surprisingly little. Many countertop gardens are no bigger than a toaster. Even larger vertical systems take up less floor space than a dining chair. If you have a bit of light and a power outlet, you have room to grow.

Q4. Are homegrown greens really more nutritious than store-bought ones?
Yes! Once harvested, vegetables start losing nutrients right away. By the time store greens reach your plate, they've often traveled hundreds of miles. Picking your greens minutes before you eat them means you get peak flavour and nutrition.

Q5. What's the biggest benefit of growing my own greens?
Beyond saving money and getting better-tasting food, it's about feeling empowered. Growing your own vegetables turns healthy eating from something you should do into something you want to do—and that makes it stick.

Conclusion

From pill bottles to planter boxes, one truth stands out: healthy eating thrives when real vegetables are part of our daily lives. While supplements can be useful for filling specific gaps, they can't replicate the fibre, flavour, and living nutrients found in fresh greens.

Growing your own food also offers something deeper—a chance to reconnect with what nourishes you. Whether it's kids marveling at sprouting seeds, adults adding homegrown basil to dinner, or seniors enjoying a harvest from their kitchen, these small moments build a lasting connection to healthy eating.

In the end, every bite of fresh greens supports not just your body, but your sense of well-being and your relationship with food. At Just Vertical, we're here to help you grow, learn, and enjoy every step of the journey.