And You Thought 5 A Day Was a Lot...

The recent finding that those who eat more fruit and vegetables tend to have higher levels of optimism is yet another potential reason to add to the importance of eating your quota daily; that is as if you needed another. With their antioxidant content linked to a reduced risk of heart disease and cancer, their fibre promoting not just better digestive health but cholesterol reduction and a slower release of energy, on top of the many vitamins and minerals they contain; the latter is particularly important for those who avoid animal produce. However, despite all these potential health benefits and the £4million spent on the 5 A Day campaign to get us to eat more of the green stuff over the last decade, only a fifth of us manage to meet these recommendations. While we struggle to eat the golden 5, it’s just as well we don’t live elsewhere; the guidelines for daily consumption are at least double that in some other countries. In Canada, 5 portions is seen as the absolute minimum, with people urged to aim closer to 10 if they can; while in France, people are expected to definitely aim for 10 daily. However, the nation that really tops the charts in terms of the recommended fruit and vegetable portions is Japan; its citizens are expected to strive for a whopping 17 each day, made from a combination of 13 for vegetables and a further 4 as fruit. 

You might be wondering why the guidelines we are meant to follow for our consumption of greens are so low in comparison. While eating more than 5 portions brings further benefits – hence the higher suggested portions elsewhere  - it probably isn’t realistic to expect us Brits to eat anywhere near that much fruit and vegetables as in France and Japan. Traditionally we have never been a nation of great fruit and vegetable consumers, thanks in part to the fact that we are more limited by what will grow in our climate compared to say in the Mediterranean. However, the 5 portions daily is based on good evidence; the World Health Organisation recommends at least 400g daily, which is from the findings of studies showing a link with disease prevalence, nicely translating as 5 x 80g portions. 

Besides the difference in the number of recommended portions daily, our guidelines are not as prescriptive as elsewhere. While we are advised to limit fruit juice, dried fruit and pulses to one portion of each daily, that is largely where the fine detail ends. However, elsewhere there are guidelines on the proportion that should be fruit and vegetables – as in Japan – and even which types should be eaten in greater quantities; Greece is one of the countries that places a strong emphasis on the consumption of green leafy vegetables, as a high intake of these have been particularly linked to a reduced risk of cancer and heart disease. 

The news that we should be eating more shouldn’t come as a surprise though; after all attached to the 5 A Day slogan is the words “at least”. However, if you’re only eating 2 portions a day, begin to edge your way to 5 daily before you set your sights higher. As well as quantity, make sure you include a mix of both fruit and vegetables and 5 different varieties, as their nutritional benefits aren’t all the same. Additionally, where you are able to, eat vegetables raw, as cooking can deplete their micronutrient content, particularly for vitamin C and the B vitamins; when you do heat them, avoid boiling and instead steam, stir-fry or microwave to preserve their nutrient content. 

Photo by Ginny via Wikimedia Commons