Your 5 a day

As part of a balanced diet, fruit and vegetables can help us stay healthy. The UK Government has been telling us that we need to have five portions of fruit and vegetables a day, which includes 5 portions of fruit and vegetables together.

Five reasons for us to consume our five portions

  • Fruit and vegetables are a good source of vitamins and minerals that include Vitamin C, potassium and folate;
  • They are an excellent source of dietary fibre, which can prevent constipation, digestion problems and help maintain a healthy gut. Fibre also reduces our risk of bowel cancer;
  • Fruit and vegetables reduce our risk of some cancers, strokes and heart disease;
  • They also contribute to a healthy and balanced diet;
  • They act as powerful antioxidants that can protect the body from free radicals that change our cells.

The WHO (World Health Organisation) maintain that we should be consuming at least a minimum of 400g of fruit and vegetables a day, so that we lower our risk of strokes, heart disease, type 2 Diabetes and obesity.

Fruit and vegetables are naturally low in fat and contain few calories, which is one of the reasons they help keep our hearts healthy and help us maintain our weight as part of a balanced diet. There are also health benefits to eating canned fruit in natural juice; frozen vegetables and fruit smoothies.

Fruit and vegetables classed as ‘super-foods’ contain high levels of phytonutrients and are even more beneficial for your health. For now, it’s 5 a day that may change in time.


29 Jan, 2012

6 thoughts on “Your 5 a day

  1. Great post! Everyone should take heed and do this.

    I try to and have been trying harder of late since I quit smoking, especially fruits with a lot of vitamin C like oranges and grapefruit.

    Apples are especially good for the gut because they provide extra bulk (fiber) and if you need to cleanse the colon eating 2 raw apples a day can help with this with 8 cups of water a day and a good balanced diet.

    1. Thanks Lisa!

      Ditto on your thoughts, but for people with reflux problems like me; apples aren’t great even though they are a good fibre provider and help with other things.

  2. It looks like I’ll have to try to start following these suggestions for a healthy diet.

    I grew up in a world where we didn’t exactly worry about our health, which has been a major hurdle to get over in the past. If I can keep up with it, I’ll be that much better off!

    1. Ditto. It was the same for me growing up, my parents didn’t know much about food and what was good for us, it was more about what we liked. We know a lot more today than we did back then.

      I do much better now. I am sure that once you start Randy, you’ll have no problem keeping up!

  3. Great reminder.

    I manage my 5 a day most days but it does take a really concerted effort.

    Snacking on fruit is a great way, as is raw carrot and celery; then vegetables with a main meal will just make up the balance, rather than being relied on to provide most of the 5 a day needed.

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