Alternative MethodsConventional Methods


Scientists Recommend Upping Fruit and Veg Intake to 10 a Day to Combat Disease
Mar 29, 2018

Samuel Carlson
Core Spirit member since Dec 24, 2020
Reading time 3 min.

Five portions of fruit and veg a day is good for you, but 10 is much better and could prevent up to 7.8 million premature deaths worldwide every year, say scientists.

The findings of the study led by Imperial College London may dismay the two in three adults who struggle to manage three or four portions – perhaps some tomatoes in a sandwich at lunchtime, an apple and a few spoonfuls of peas at dinner.

All of that is good because a daily intake of even 200g, or two and a half standard 80g portions, is associated with a 16% reduced risk of heart disease, an 18% reduced risk of stroke, a 13% reduced risk of cardiovascular disease, 4% reduced risk of cancer and a 15% reduction in the risk of premature death.

But the study suggests we should be piling up platefuls of vegetables and raiding the fruit bowl every day if we want the best chance of avoiding chronic diseases or an early death.

“We wanted to investigate how much fruit and vegetables you need to eat to gain the maximum protection against disease, and premature death. Our results suggest that although five portions of fruit and vegetables is good, 10 a day is even better,” said Dr Dagfinn Aune, lead author of the research from the School of Public Health at Imperial.

Eating up to 800g of fruit and vegetables – equivalent to 10 portions and double the recommended amount in the UK – was associated with a 24% reduced risk of heart disease, a 33% reduced risk of stroke, a 28% reduced risk of cardiovascular disease, a 13% reduced risk of total cancer, and a 31% reduction in premature deaths.

What does 800g look like?

One portion is defined as 80g, so 10 portions could be represented by:

Two Kiwi Fruits

2 Kiwi Fruit

One Apple

ein Apfel

One Pear

One Pear

Half a Grapefruit

Half of Grapefruit

Eight Cauliflower Florets

8 cauliflower florets

One Glass of Orange Juice

Glass ov Jus

Three Tablespoons of Peas

pis

Two Broccoli Spears

2 Broccli

One Tomatotomat

One Banana One Banana And not all fruit and veg are created equal. 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 were found to be best at preventing heart disease and stroke. To reduce the risk of cancer, however, the menu should include green vegetables, such as green beans; yellow and orange vegetables such as peppers and carrots; and cruciferous vegetables. The researchers did not find any difference between the protective effects of cooked and raw fruit and vegetables. “Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system,” said Aune. “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.” Compounds called glucosinolates in cruciferous vegetables, such as broccoli, activate enzymes that may help prevent cancer. Fruit and vegetables may also have a beneficial effect on the naturally occurring bacteria in our gut, he said. And it will not be possible to bottle the effects of fruit and vegetables or put them in a pill, he said. Forget the supplements. “Most likely it is the whole package of beneficial nutrients you obtain by eating fruits and vegetables that is crucial to health,” he said. “This is why it is important to eat whole plant foods to get the benefit, instead of taking antioxidant or vitamin supplements (which have not been shown to reduce disease risk).” Aune said more research was needed, but “it is clear from this work that a high intake of fruit and vegetables hold tremendous health benefits, and we should try to increase their intake in our diet”. Sarah Toule, from the World Cancer Research Fund, said: “This interesting research shows just how incredibly important vegetables and fruit are as part of a healthy diet. In fact, they’re essential for maintaining a healthy weight, which our own evidence has shown reduces the risk of 11 common cancers. “People should aim to eat at least five portions of vegetables and fruit a day but the more the better. If people find this hard, why not start by adding an extra portion of fruit or veg a day to your lunch or try swapping one of your naughty snacks for a piece of fruit?” “via Guardian


Leave your comments / questions for this practitioner

To write a comment please
or
Services
Category filter
Concern filter
Type filter
Sort
 

All categories

Herbal therapy
$10 USD
consultation
The calendula/marigold. One of my favourite herbs to prescribe inside and out.

My name is Leonie Quigley and my business is called Herbal Naturiel. I am a practising herbalist, nutritionist, community worker and doula but am also qualified in nursing, aged care and social work.

The clinic is a small but comfortable room at the fron…

Leonie Jill Quigley
Herbal therapy
$100 USD
coaching session
60 Minute Cannabis Wellness Coaching Session

Choosing the right kind of strain, dosage, potency, or even figuring out what terpenes will be beneficial for you can be very overwhelming.

I am here to help you use this magical plant to compliment your health & lifestyle.

Looking forward to connec…

Anna Rivera
Herbal therapy
$10 USD
coaching session
15 Minute Cannabis Wellness Coaching Session

This introductory 15 minute mini session will be dedicated to answering your questions about incorporating cannabis in your wellness routine.

Already a cannabis consumer? No problem! I’ll gladly help with any questions and provide direction and clarity y…

Anna Rivera
Herbal therapy
$50 USD
healing session
Ionic Detox Foot bath

Gently remove toxins from the body in a relaxing and rejuvenating way by placing your feet in a water foot . Living in society we absorb environmental impurities that disrupt the way our body functions. This process can help your body work to remove those…

Healing4thes🌙ul

Related Articles

View All
4 min.
Herbal therapy
Mar 29 2018
Spicing Up Life – Cayenne Medicine

Strong and effective medicine suitable for emergency use as well as for chronic diseases has been the hallmark of my Natural Allopathic Medicine protocol. Also low cost has been an important criterion in my research of medicinals. I have recently had the …

Oliver Parsons
13 min.
Herbal therapy
Mar 10 2021
Improving your hair with these natural methods

In January of this year, I declared my intention to quit shampoo for a month and experiment with the no-poo hair care method. I ditched the shampoo bottle like a boss, and I went all crazy hippie on you.

Pfffffffft. Okay, total and complete lies, yes. I …

Demi Powell
10 min.
Herbal therapy
Mar 2 2021
Are you getting enough Zinc?

Zinc is an essential mineral found in every tissue of the body. It is present in every known class of enzyme and, therefore, a player in all biochemical pathways the body undertakes. With its pervasive role, no wonder zinc has so many benefits for human h…

Demi Powell
1 min.
Herbal therapy
Mar 29 2018
This Amazing Superfood Will Fight Disease and Strengthen Your Body

Without a doubt are one of the most underrated foods on the planet. They are best known as the principle ingredient in the popular Spanish drink “Horchata” ( Tigernut milk). Known as “Chufa” and “Yellow Nut Grass” , this tuber (similar to a potato) often …

Samuel Carlson