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10 portions of fruit and veg a day?

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Published: 01/03/2017   Last Updated: 01/03/2017  
Tags: 10 Portions Of Fruit And Veg A Day

If you pride yourself on being a healthy eater you will probably already be having your 5 portions of frit and veg in a day.  Scientists say even just 2.5 portions on a daily basis can lower your chance of heart disease, stroke, cancer and premature death so clearly five portions of fruit and veg a day is good, but apparently 10 is much better. 

The findings of the study led by Imperial College London say 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. Dr Dagfinn Aune, lead author of the research from the School of Public Health at Imperial said. “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,” Eating up to 800g of fruit and vegetables  the equivalent to 10 portions 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.

But not all fruit and veg are created equal, apples and pears, citrus fruits, salads and leafy greens, 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, the menu should include green vegetables, such as green beans; yellow and orange vegetables such as peppers and carrots; and cruciferous vegetables. But don’t panic it’s still good to aim to eat at least five portions of vegetables and fruit a day but you can always just start by adding an extra portion to your lunch or swap  a bad snack for a piece of fruit.
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