Health experts have clarified how many portions of fruit and vegetables people should eat each day, revealing that the well-known '5-a-day' target may not be the optimal amount. While the mantra is widely recognised, it doesn't tell the whole story, and specialists suggest that eating more could provide additional health benefits.
Expert Guidance on Daily Portions
Hazel Shore, a dietitian at Phlo Clinic, explained to Express.co.uk: "The '5-a-day' recommendation was established by the World Health Organisation (WHO) as an actionable goal to help people get enough fruit and vegetables every day to help prevent serious health issues. The goal is at least 400g of fruit and vegetables daily."
Shore added: "More is always better, though, and research shows that between seven and 10 portions provides more health benefits. Eating the same few fruits and vegetables is far better than none, but mixing up your choices gives you a wider range of nutrients and fibre."
She also offered a simple rule of thumb: "Eat the rainbow; different colours tend to signal different beneficial compounds, so variety helps you cover more bases."
The Importance of Variety
Hannah Neville-Green, nutritional therapist at organic vegetable box firm Riverford, echoed this sentiment: "Variety is what is key when it comes to eating fruit and vegetables. The aim should be to include as many different vegetables and fruits from each colour group as possible, as the phytonutrient profiles vary significantly across different coloured produce."
Neville-Green also highlighted that herbs and spices play a role, bringing their own wellness advantages, such as turmeric and ginger's anti-inflammatory qualities.
Colour-Based Health Benefits
Neville-Green outlined the wellness perks tied to various coloured fruits and vegetables:
- Red - Rich in phytonutrients like lycopene, associated with reduced risk of certain cancers.
- Orange - High in beta-carotene, crucial for vision, immune function, and skin health.
- Yellow - Contains antioxidants and nutrients that promote good digestion and optimal eye health.
- Green - Packed with vitamins like Vitamin K for bone health and Vitamin C for immune support.
- Blue/Purple - Anthocyanins in these foods may help protect cells and reduce the risk of cancer, stroke, and heart disease.
- White - Contains nutrients like allicin (in garlic) with potential medicinal properties and antioxidants.
Clarifying Portion Counts
Some may wonder whether the recommendation means five servings of fruit plus five of veg, or simply five in total. Dan Osman, health and wellbeing consultant and performance nutrition specialist at meal prep service Prep Kitchen, clarifies: "When we talk about getting your five a day, it's probably worth remembering that means five portions of fruit and vegetables combined - that's not five of each."
Osman added: "For most adults, a portion is roughly 80 grams. That's a large apple, for example. Throughout the day, you're looking at roughly 400 grams." He also cautioned against obsessive counting, saying: "What a lot of people do is get caught up in obsessively counting portions. For me, it's always about the bigger picture and the messages around variety."
