Forget five a day - new study says we should eat 10

Eating 10 portions of fruit and vegetables every day could significantly reduce a person's risk of heart disease and cancer, a new study has found.
Credit: Nick Ansell/PA WireCredit: Nick Ansell/PA Wire
Credit: Nick Ansell/PA Wire

While eating the recommended five a day still helps reduce disease risk, researchers found the highest benefits are seen when people consume 10 portions.

The study, published in the International Journal of Epidemiology, also named the fruit and vegetables which provided the greatest protection against disease.

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Researchers from Imperial College London analysed data from 95 studies concerning fruit and vegetable intake.

The team found that although even the recommended five portions of fruit and vegetables a day reduced disease risk, the greatest benefit came from eating 800g a day - assuming that 80g is one portion - compared with people who ate none at all.

But even smaller intakes had benefits - a daily intake of two-and-a-half portions was associated with a 16 per cent reduced risk of heart disease, a four per cent lower risk of cancer and a 15 per cent reduction in the risk of premature death.

Consuming 10 portions a day was associated with a 24 per cent reduced risk of heart disease, a 33 per cent lower risk of stroke, a 28 per cent reduced risk of cardiovascular disease, a 13 per cent reduced risk of cancer, and a 31 per cent reduction in the risk of dying prematurely.

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The authors estimate that if everyone on the planet ate 10 portions of fruit and vegetables each day, 7.8 million premature deaths could be prevented worldwide.

Credit: Nick Ansell/PA WireCredit: Nick Ansell/PA Wire
Credit: Nick Ansell/PA Wire

The research team also found that apples and pears, citrus fruits, salads and green leafy vegetables such as spinach, lettuce and chicory, and cruciferous vegetables such as broccoli, cabbage and cauliflower may help protect against heart disease, stroke, cardiovascular disease, and early death.

And cancer risk could be reduced by eating green vegetables, such as spinach or green beans, yellow vegetables, such as peppers and carrots, and cruciferous vegetables.

Lead author Dr Dagfinn Aune, from the School of Public Health at Imperial, said: ‘We wanted to investigate how much fruit and vegetables you need to eat to gain the maximum protection against disease, and premature death.

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‘Our results suggest that although five portions of fruit and vegetables is good, 10 a day is even better.

Credit: Nick Ansell/PA WireCredit: Nick Ansell/PA Wire
Credit: Nick Ansell/PA Wire

‘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.

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‘It is clear from this work that a high intake of fruit and vegetables holds tremendous health benefits, and we should try to increase their intake in our diet.’

Dr Alison Tedstone, chief nutritionist at Public Health England, said: ‘The 5-A-Day target is the foundation of a healthy balanced diet and is an achievable way to help prevent a number of diseases.

‘Whilst consuming more than five portions of fruit and vegetables a day may be desirable, two thirds of adults currently don’t consume the recommended minimum of 5-A-Day.

‘Adding pressure to consume more fruit and vegetables creates an unrealistic expectation.’

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