Health experts have clarified how many portions of fruit and vegetables people should eat daily, revealing that the widely known '5-a-day' rule is a minimum rather than a ceiling. The recommendation, established by the World Health Organisation (WHO), aims for at least 400g of fruit and vegetables each day to help prevent serious health issues.
More Portions, More Benefits
Hazel Shore, a dietitian from Phlo Clinic, told 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 advises a simple rule: "eat the rainbow"—different colours tend to signal different beneficial compounds, so variety helps cover more bases.
Variety Is Key
Hannah Neville-Green, nutritional therapist at organic veg box company Riverford, echoed this: "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."
She noted that herbs and spices also count, offering health benefits such as the anti-inflammatory properties of turmeric and ginger.
Colour Guide to Health Benefits
Neville-Green shared the health benefits associated with each colour group:
- 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.
Five Portions Combined, Not Each
Dan Osman, health and wellbeing consultant and performance nutrition specialist at meal prep service Prep Kitchen, clarified a common confusion: "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. 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 added: "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."
