Eat 10 portions of fruit and veg for a longer life

We all know we're meant to be getting our five a day - but a new study suggests even this isn't enough.

Fruit and veg
A new study by Imperial College London has shown that upping our intake of fruit and veg to ten a day, could prevent millions of premature deaths.
The research team were also able to isolate specific fruit and vegetables that reduced the risk of cancer and heart disease.
For the purpose of the research, a portion was identified as 80g worth of fruit or veg - which translates as a small banana, a pear, or three heaped tablespoons of spinach or peas.
Lower risks of cancer were linked to eating:
  • green veg (like spinach)
  • yellow veg (like bell peppers)
  • cruciferous vegetables (like cauliflower)
Lower risks of heart disease and strokes were linked to eating:
  • apples
  • pears
  • citrus fruits
  • salads
  • green leafy vegetables (like lettuce)
  • cruciferous vegetables
Compared with eating no fruit or veg a day, researchers found:
  • 200g cut the risk of cardiovascular disease by 13% while 800g cut the risk by 28%
  • 200g cut the risk of cancer by 4%, while 800g cut the risk by 13%
  • 200g cut the risk of a premature death by 15%, while 800g cut the risk by 31%
Dr Dagfinn Aune, a member of the research team, said: "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."
For more, visit our Facebook page or follow us on Instagram