Study shows how ten a day rather than five portions of fruit and vegetables per day cuts chances of premature death by 31%.
Have you kept up your New Year’s Resolution to lose weight or eat more healthily? In doing so, did you manage to have five portions of fruit and veg a day? Well, according to a study from Imperial College London, going for a five a day is good. If you went for ten a day (yes, ten portions of fruit and vegetables a day), the health benefits are greater.
Through their study, it stated that having ten a day can cut the possibilities of:
- Having a stroke by 33%;
- Premature death by 31%;
- Getting cardiovascular disease by 28%;
- Getting heart disease by 24%;
- Getting cancer by 13%.
Their study took into account lifestyle factors. Participants of the study recorded their diet over a given period and activity levels. Fruit and vegetable consumption also had a positive effect in reducing cholesterol levels.
How do I get my ten a day (or five a day)?
Over a typical day, five portions of fruit and vegetables a day is equal to 400g. Ten a day, equals 800g. A single portion could be three tablespoons full of garden peas or a small banana.
For avoiding cardiovascular disease, stroke or heart disease, apples, citrus fruits, salads and green leafy vegetables are a must. Green vegetables (for example: green beans) and yellow vegetables (i.e. carrots, parsnips, peppers) can reduce your risk of getting cancer.
Your ten a day could be enjoyed in several ways. For example, in pureed form; as part of your sandwich at work, or as part of a cooked meal. Why not look at fruit-based alternatives to chocolate chip muffins or other snacks?
Beau Visage, 22 February 2017.