Jamie Oliver's argument against the pervasive claim of eating five daily servings of fruits and vegetables for good health.
In a bid to improve public health, Japan has long advocated for the consumption of ten or more portions of fruits and vegetables daily, a recommendation that aligns with the traditional diets rich in fresh produce found in Mediterranean countries. However, despite decades of advice about cutting fat, salt, or sugar, obesity and diet-related illnesses continue to rise.
The World Health Organisation (WHO) defines one portion as approximately 80g, which could be an apple, two broccoli spears, three heaped tablespoons of peas, or half a tin of beans. Research supports the notion that the more servings of fruit and veg we consume each day, the more benefits we reap for our health.
Juices and smoothies are considered one portion a day due to their high sugar content. The five-a-day message, initially launched as a compromise, has been a starting point. While it offers health benefits, consuming more portions daily could potentially bring significant health gains.
Frozen, tinned (in water or natural juice), and dried fruits and vegetables can also be beneficial. They often retain just as many nutrients as fresh produce and can be cheaper and last longer, making them a practical choice for many.
Associate Professor Catherine Norton, an expert in sport and exercise nutrition at the University of Limerick in the United Kingdom, emphasises the importance of variety in the types of fruits and vegetables consumed across a week. This diversity is associated with even greater health benefits.
Incorporating more fruit and veg into daily meals can be achievable. Breakfast, lunch, and dinner, as well as snacks, can all be enhanced with the addition of these nutrient-dense foods.
A meta-analysis of over 2 million people found that while five portions lower the risk of chronic diseases, the greatest benefits were seen at around ten portions of fruit and veg daily. Celebrity chef Jamie Oliver has argued that the real health benefits of fruit and vegetables only start to add up at seven, eight, or even 11 portions a day.
Another UK study found that people eating seven or more portions of fruit and veg each day had a 42% lower risk of death compared to those eating less than one portion. As we strive for healthier lifestyles, increasing our fruit and vegetable intake is a simple yet effective step towards better health.
This article was republished from The Conversation under a Creative Commons licence.
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