New advice says eat 10 fruit & veg per day

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A study by Imperial College London has suggested we should eat 10 portions of fruit & vegetables a day. The study said that such eating habits could prevent 7.8 million premature deaths each year. The study also identified particular fruit & vegetables that reduced the risk of cancer and heart disease.

A portion counts as 80g (3oz) of fruit or vegetables, which is equal to a small banana, a pear, or three heaped tablespoons of spinach or peas. The findings were based on pooled data on 95 separate studies, involving the eating habits of two million people.

Lower risk of cancer was linked to eating green vegetables such as spinach and kale, yellow vegetables and cauliflower. Lower risk of heart disease and strokes was linked to eating apples, pears, citrus fruits and leafy greens.

The results, published in the International Journal of Epidemiology, also assessed the risk of dying before your time. Compared with eating no fruit or veg a day, it showed:

  • 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%

Fresh fruit stand with boysenberries, raspberries, cherries and grapes

The researchers do not know if eating even more fruit & vegetables than the newly suggested 10 portions would have even greater health benefits, as there is little evidence out there to review.

Dr Dagfinn Aune, one of the researchers, said: “Fruit & vegetables have been shown to reduce cholesterol levels, blood pressure and to boost the health of our blood vessels and immune system.” He continued: “This may be due to the complex network of nutrients they hold, including many antioxidants, which may reduce DNA damage and lead to a reduction in cancer risk.”

However the study also said that the benefits of this would be hard to integrate as many people struggle to even eat the five a day (400g) which is recommended by the World Health Organization. In the UK, only about one in three people eat this recommended portion, showing the huge potential for VMS marketers in terms of targeting their supplements at people that don’t eat their 10 fruit & veg a day.

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