Yes, 10-a-day is what we should be eating according to a group of scientist not 5.
In a new study, published in the International Journal of Epidemiology, researchers from the School of Public Health at Imperial College London have stated that if you want to protect yourself against the likes of heart disease and cancer you should be consuming 800 grams of fruit and vegetables daily - that's twice the amount currently recommended by the government. They've even gone as far to say that if people followed this diet rule, eight million premature lives could be saved annually.
Crazy, right?
The researchers analysed data from 95 studies involving around two million people and the results were staggering. Those who ate 10 fruit and vegetables a day, were found to reduce their risk of heart disease by 24 per cent, stroke by 33 per cent and cardiovascular disease by 28 per cent compared to those who ate none a day. They also had a 13 per cent lower risk of cancer and a 31 per cent reduction in the risk of dying prematurely. For those consuming five a day, the figures were 14 per cent, 26 per cent, 19 per cent, 12 per cent and 24 per cent respectively.
Now, if you already struggle to get your 5-a-day in, these findings could be a hard pill to swallow but it's actually not that difficult as long as you know what to expect. The key is knowing what to eat and how to get the most out of your meals.
Below, we've answered all the 10-a-day questions you want to know - from what qualifies as a portion to what vegetable to fruit ratio you should consume.
What is one portion?
80 grams. For fruit, this is the equivalent of an apple, a banana, a pear or a clementine. For vegetables, three heaped tablespoons of cooked vegetables count as one portion or two broccoli or cauliflower heads.
What should I eat?
The study shows that apples and pears, citrus fruits, salads and green leafy vegetables such as spinach, lettuce and chicory, and cruciferous vegetables such as broccoli, cabbage and cauliflower, as well as tomatoes and vitamin C-rich fruit and vegetables, were found to have particular success in warding off heart disease, stroke and cardiovascular disease. Berries also appeared to protect against early death.
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Green vegetables, such as spinach or green beans, yellow vegetables, such as peppers and carrots, and cruciferous vegetables appeared to cut cancer risk.
Do potatoes count as a 10-a-day?
Sweet potatoes do but normal potatoes don't because they mainly contribute starch to our diets. Having said that, they're still a source of fibre, B vitamins and potassium so should still be consumed.
How important is variety? Does it count if I eat 10 piece of the same fruit or vegetable?
You need to vary your fruit and vegetables each day so that you get a balance of different minerals, vitamins, nutrients and health benefits.
Should I eat more fruit or more vegetables or equal amounts of both?
Aim for about 70% of your 10-a-day to be vegetables, fruit has a wealth of health benefits but you need to be careful about how much natural sugar it contains. Too much isn't a good thing.
What "counts" as a 10-a-day?
Not just fruit and vegetables in their original form. Juices and smoothies count as one portion but they must be unsweetened. Legumes and pulses like lentils and beans like kidney beans also count but know this, they only count as one portion no matter how much you eat.
Do I need to eat fruit and vegetable raw?
No, almost all fruit and vegetables whether they're cooked, frozen, dried or raw count.
Are some fruit and vegetables more beneficial than others?
It has been proven that some types of fruit and vegetables are directly associated with reducing risk. Leafy greens, for example, like chard and spinach work to reduce the risk of heart disease and yellow vegetables help to stave off cancer.
How do you get the most out of cooked vegetables?
Getting the most nutrients out of your vegetables depends on a range of cooking methods and quantities. This video is an excellent guide:
What are easy ways to get more fruit and veg into your work lunches when you’re on the go?
Adopt the meal-prep lifestyle. By preparing your lunch the night before, you have total control over what recipe you make. Create veg and fruit-heavy meals that are lunch box friendly like green salads, pulse salads and veg-filled sandwiches. Vegetable soups are always a healthy option too.
What is the easiest way to incorporate 10-a-day into your daily routine generally?
Meal-prep and snack, snack, snack (see suggestions below). Also - golden rule: make sure that every meal you have has at least two portions of fruit or vegetables included.
Which are good snacking vegetables to have?
Yes, carrots and cucumber do get a bit dull after a while even if they are dipped into a pot of humous. Try radish, celery, avocado slices or make your own vegetable crisps like kale or homemade salsa to mix it up every once in a while.
