New research challenges the long-standing 'five-a-day' guideline for fruit and vegetable consumption, suggesting that higher intake may be necessary for optimal health benefits.
A study published in a leading health journal reveals that while five portions of fruit and vegetables daily remains beneficial, increasing this amount could significantly enhance protection against chronic diseases such as heart disease and cancer.
What the Study Found
The research analysed dietary data from over 100,000 participants and found that those who consumed more than five portions of fruit and vegetables per day had:
- Lower risk of cardiovascular disease
- Reduced likelihood of developing certain cancers
- Improved longevity compared to those eating fewer portions
Expert Recommendations
Nutritionists are now suggesting that seven to ten portions might be more appropriate for maximum health benefits. However, they emphasise that any increase in fruit and vegetable consumption is positive.
"While five-a-day remains a good starting point, we're seeing clear benefits from higher consumption," said Dr. Sarah Thompson, a leading nutrition researcher. "The key is variety - different coloured fruits and vegetables provide different nutrients."
Practical Tips for Increasing Intake
- Add berries or banana to breakfast cereals
- Include a side salad with lunch
- Snack on raw vegetables with hummus
- Add extra vegetables to soups and stews
- Choose fruit-based desserts
The study also noted that fresh, frozen and canned (in water or natural juice) varieties all count towards daily intake, making it easier to achieve higher consumption levels.
