Fruit and veg: For a longer life eat 10-a-day
Eating loads of fruit and vegetables – 10 portions a day – may give us longer lives, say researchers. The study, by Imperial College London, calculated such eating habits could prevent 7.8 million premature deaths each year. The team also identified specific fruit and veg that reduced the risk of cancer and heart disease. The analysis showed even small amounts had a health boon, but more is even better. A portion counts as 80g (3oz) of fruit or veg – the equivalent of a small banana, a pear or three heaped tablespoons of spinach or peas.
The conclusions were made by pooling data on 95 separate studies, involving two million people’s eating habits.
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:
- citrus fruits
- green leafy vegetables (eg lettuce)
- cruciferous veg
Harriet Micallef, from Chippenham, says she often manages eight to 10 portions a day and has multiple portions of spinach every day.
She told the BBC: “I have a lot, I don’t ever have a meal without veg or salad so eight to 10 portions is a regular thing.”
She starts her day with a veg-packed omelette containing spinach and sometimes avocado or tomatoes.
Harriet’s salad-based lunch is also packed with a mix of veg and her evening meals tend to be stir fries or stews.
Snacks during the day include blended fruit smoothies or peppers dipped in hummus.
She added: “It’s definitely healthy, if you’ve got loads of colours on your plate then you’re pretty much okay.”
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%
The researchers do not know if eating even more fruit and veg would have even greater health benefits as there is little evidence out there to review.
Dr Dagfinn Aune, one of the researchers, 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.”
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.
Heather Saunders, 24 and from Oxford, routinely manages nine or 10 portions a day since becoming vegan.
She has two pieces of fruit with breakfast, a “massive pot” of roasted vegetables at lunch and then at least four vegetables in curries or chillies in the evening.
She told the BBC: “It is about making a conscious decision, I feel fuelling myself with plant-based foods is a more healthy way to sustain myself.”
Her tips for anyone trying to eat more is to do it gently: “Maybe decide to have one or two meat-free days a week and phase more veg in, I quite like a sweet potato curry with spinach and chickpeas.”
Dr Aune said the findings did not mean the five-a-day message needed to change.
He told the BBC: “There are many different considerations if changing policy, it’s not just the health effects – is it feasible?
“But our findings are quite clear in that they do support five a day, but there are even some further benefits for higher intakes.”
Dr Alison Tedstone, chief nutritionist at Public Health England, said: “The five-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… adding pressure to consume more fruit and vegetables creates an unrealistic expectation.”