The '5-a-day' recommendation for fruit and vegetables is a well-known guideline, but experts say it's not the whole story. While the target is at least 400g daily, research suggests that eating more—between seven and 10 portions—provides additional health benefits.
What the experts say
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."
She 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."
Shore also suggested 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 veg box company Riverford, echoed this: "Variety is what is key when it comes to eating fruit and vegetables." She explained that 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 noted that herbs and spices often count, carrying their own distinct health advantages, such as the anti-inflammatory qualities of turmeric and ginger.
Colour groups and their 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.
Five portions of each or 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."
He 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."
Osman also cautioned against obsessive counting: "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."
