Fruit and veg: For a longer life eat 10-a-day

February 24, 2017

Eating 10 portions of fruit and vegetables a day, may give us longer lives! This is the result of a newest research by Imperial College of London. A portion counts as 80g (30oz) of fruit or veg - the equivalent of a small banana, a pear or three heaped tablespoons of spinach or peas. Pulses as well contribute to the 10. 

 

Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system. This may be due to the complex network of nutrients they hold. For instance, they contain many antioxidants, which may reduce DNA damage and lead to a reduction in cancer risk.

 

Lower risks of cancer were linked to eating:

  • green veg (eg spinach)

  • yellow veg (eg peppers) 

  • cruciferous vegetables (eg cauliflower).

Lower risks of heart disease and strokes were linked to eating:

  • apples

  • pears

  • citrus fruits

  • salads

  • green leafy vegetables (eg lettuce) 

  • cruciferous veg.

 

However, many people struggle to even eat the five a day (400g) recommended by the World Health Organization. In the UK, only about one in three people eats enough. How to achieve the target of 800g of fruit and vegetables a day? 

 

➡️ eliminate cereals, bread and pasta, 

➡️ limit dairy intake,

➡️ introduce 2 meat-free days a week, 

 

By doing that, you would naturally have to fill the gaps with fruit and veg:

 

➡️ make smoothies, for every fruit added, add twice as much veggies,

➡️ snack on apples or veggie crudites with hummus,

➡️ roast vegetables for lunch,

➡️ make soups or stews for dinner,

➡️ always add fresh salad to every meal,

➡️ the more different colours the better ‘Eat a Rainbow’.

 

Full article:

http://www.bbc.co.uk/news/health-39057146

 

 

 

 

 

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Karolina Lukaszewicz

Nutritional Therapist

Dip CNM, mANP, rGNC 

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