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Fruit and veg: For a longer life eat 10-a-day | Fruit and veg: For a longer life eat 10-a-day |
(about 3 hours later) | |
Eating loads of fruit and vegetables - 10 portions a day - may give us longer lives, say researchers. | Eating loads of fruit and vegetables - 10 portions a day - may give us longer lives, say researchers. |
The study, by Imperial College London, calculated such eating habits could prevent 7.8 million premature deaths each year. | The study, by Imperial College London, calculated such eating habits could prevent 7.8 million premature deaths each year. |
The team also identified specific fruit and veg that reduced the risk of cancer and heart disease. | The team also identified specific fruit and veg that reduced the risk of cancer and heart disease. |
The analysis showed even small amounts had a health boon, but more is even better. | The analysis showed even small amounts had a health boon, but more is even better. |
A portion counts as 80g (3oz) of fruit or veg - the equivalent of a small banana, a pear or three heaped tablespoons of spinach or peas. | A portion counts as 80g (3oz) of fruit or veg - the equivalent of a small banana, a pear or three heaped tablespoons of spinach or peas. |
What counts as five-a-day? | What counts as five-a-day? |
The conclusions were made by pooling data on 95 separate studies, involving two million people's eating habits. | The conclusions were made by pooling data on 95 separate studies, involving two million people's eating habits. |
Lower risks of cancer were linked to eating: | Lower risks of cancer were linked to eating: |
Lower risks of heart disease and strokes were linked to eating: | Lower risks of heart disease and strokes were linked to eating: |
Harriet Micallef, from Chippenham, says she often manages eight to 10 portions a day and has multiple portions of spinach every day. | Harriet Micallef, from Chippenham, says she often manages eight to 10 portions a day and has multiple portions of spinach every day. |
She told the BBC: "I have a lot, I don't ever have a meal without veg or salad so eight to 10 portions is a regular thing." | She told the BBC: "I have a lot, I don't ever have a meal without veg or salad so eight to 10 portions is a regular thing." |
She starts her day with a veg-packed omelette containing spinach and sometimes avocado or tomatoes. | She starts her day with a veg-packed omelette containing spinach and sometimes avocado or tomatoes. |
Harriet's salad-based lunch is also packed with a mix of veg and her evening meals tend to be stir fries or stews. | Harriet's salad-based lunch is also packed with a mix of veg and her evening meals tend to be stir fries or stews. |
Snacks during the day include blended fruit smoothies or peppers dipped in hummus. | Snacks during the day include blended fruit smoothies or peppers dipped in hummus. |
She added: "It's definitely healthy, if you've got loads of colours on your plate then you're pretty much okay." | She added: "It's definitely healthy, if you've got loads of colours on your plate then you're pretty much okay." |
The results, published in the International Journal of Epidemiology, also assessed the risk of dying before your time. | The results, published in the International Journal of Epidemiology, also assessed the risk of dying before your time. |
Compared with eating no fruit or veg a day, it showed: | Compared with eating no fruit or veg a day, it showed: |
The researchers do not know if eating even more fruit and veg would have even greater health benefits as there is little evidence out there to review. | The researchers do not know if eating even more fruit and veg would have even greater health benefits as there is little evidence out there to review. |
Dr Dagfinn Aune, one of the researchers, said: "Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system. | Dr Dagfinn Aune, one of the researchers, said: "Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system. |
"This may be due to the complex network of nutrients they hold. | "This may be due to the complex network of nutrients they hold. |
"For instance, they contain many antioxidants, which may reduce DNA damage and lead to a reduction in cancer risk." | "For instance, they contain many antioxidants, which may reduce DNA damage and lead to a reduction in cancer risk." |
However, many people struggle to even eat the five a day (400g) recommended by the World Health Organization. | However, many people struggle to even eat the five a day (400g) recommended by the World Health Organization. |
In the UK, only about one in three people eats enough. | In the UK, only about one in three people eats enough. |
Heather Saunders, 24 and from Oxford, routinely manages nine or 10 portions a day since becoming vegan. | |
She has two pieces of fruit with breakfast, a "massive pot" of roasted vegetables at lunch and then at least four vegetables in curries or chillies in the evening. | |
She told the BBC: "It is about making a conscious decision, I feel fuelling myself with plant-based foods is a more healthy way to sustain myself." | |
Her tips for anyone trying to eat more is to do it gently: "Maybe decide to have one or two meat-free days a week and phase more veg in, I quite like a sweet potato curry with spinach and chickpeas." | |
Dr Aune said the findings did not mean the five-a-day message needed to change. | Dr Aune said the findings did not mean the five-a-day message needed to change. |
He told the BBC: "There are many different considerations if changing policy, it's not just the health effects - is it feasible? | He told the BBC: "There are many different considerations if changing policy, it's not just the health effects - is it feasible? |
"But our findings are quite clear in that they do support five a day, but there are even some further benefits for higher intakes." | "But our findings are quite clear in that they do support five a day, but there are even some further benefits for higher intakes." |
Dr Alison Tedstone, chief nutritionist at Public Health England, said: "The five-a-day target is the foundation of a healthy balanced diet and is an achievable way to help prevent a number of diseases. | Dr Alison Tedstone, chief nutritionist at Public Health England, said: "The five-a-day target is the foundation of a healthy balanced diet and is an achievable way to help prevent a number of diseases. |
"Whilst consuming more than five portions of fruit and vegetables a day may be desirable... adding pressure to consume more fruit and vegetables creates an unrealistic expectation." | "Whilst consuming more than five portions of fruit and vegetables a day may be desirable... adding pressure to consume more fruit and vegetables creates an unrealistic expectation." |
Harriet, who started cooking family meals at the age of 12, thinks more should be done to get children eating more. | |
"I think it comes from schooling and the traditional British meat and two veg. | |
"I think if you teach children to always have something green on their plate in addition then they'll naturally start having more. | |
"There's just so many different veg that people don't have like bean sprouts and chard." | |
Not all of the 95 studies that were analysed fully accounted for other aspects of lifestyle, such as exercise levels, that could also play a role in prolonging lives. | Not all of the 95 studies that were analysed fully accounted for other aspects of lifestyle, such as exercise levels, that could also play a role in prolonging lives. |
However, Dr Aune said the conclusions were "quite robust". | However, Dr Aune said the conclusions were "quite robust". |
Follow James on Twitter. | Follow James on Twitter. |