Fruit and veg: seven portions better than five

A new study says if we want the maximum health benefits, we should follow the Australian example by eating five portions of vegetables and two of fruit.

Researchers at University College London studied 65,226 people in England between 2001 and 2013 and found that the more fruit and vegetables they ate, the less likely they were to die at any age.

They estimate that eating seven portions a day reduces the risk of death by cancer and heart disease by 25 per cent and 31 per cent respectively, with vegetables having significantly higher health benefits than fruit.

Compared with people who manage just one portion a day, eating seven can reduce a person’s overall risk of death by 42 per cent.

Those who eat five to seven portions a day reduce their risk of death by 36 per cent, according to the study published in the Journal of Epidemiology and Community Health.

The authors also found that canned and frozen fruit appeared to increase the risk of death, instead of decrease it, while fruit juice had no significant heath benefit.

‘Staggering effect’

“We all know that eating fruit and vegetables is healthy, but the size of the effect is staggering,” said lead author Dr Oyinlola Oyebode.

“The clear message here is that the more fruit and vegetables you eat, the less likely you are to die at any age. Our study shows that people following Australia’s ‘Go for 2 + 5’ advice will reap huge health benefits.”

Some have questioned the findings of the research, saying that other dietary factors were not taken into account and those who eat large amounts of fruit and vegetables are likely to have a healthy diet in general.

Dr Alison Tedstone, director of diet and obesity at Public Health England (PHE), said: “PHE welcomes this new research, which supports existing evidence showing the health benefits of consuming fruit and vegetables.

“The government recommends consuming at least five portions of a variety of fruit and vegetables a day. However, we still have a long way to go to achieve this as around two thirds of adults aren’t meeting the ‘5 a day’ recommendation.”

Which fruit and veg?

Some fruits and vegetables are particularly good for you because of the levels of antioxidants, nutrients and fibre they contain. They are also believed to have cancer-fighting qualities.

Brussels sprouts
Detested by many children, these "mini-cabbages" are packed with selenium and full of goodness.

Broccoli
From the same cruciferous family as Brussels sprouts but more popular with children, broccoli has high antioxidant and selenium content.

Spinach
Lots of claims have been made for this vegetable, including the prevention of heart disease, certain cancers and arthritis. It contains vitamin A and K, magnesium and iron. 

Peppers
These vegetables contain lycopene and folic acid, as well as huge amounts of vitamin C.

Tomatoes
These beauties may be a fruit, but they are treated like a vegetable. Full of lycopene, vitamins A and K, they are lauded for their cancer-fighting qualities.

Oranges
They are known for their vitamin C content, but eat guavas if you are looking for a big dose.

Raspberries
Raspberries are low in calories and sugar and high in fibre. They are also expensive.

Blueberries
Blueberries are renowned for boosting the brain and memory. But like raspberries, they do not come cheap.