top of page

Cheat you way to 10-a-day fruit and vegetable


It's really busy when you have to work and take care of the school run at the same time. You get in work and then grab your seat and barely move till lunch time, typing away. By noon the cravings are hitting you badly and all you want is to find some junk food. Keeping up with 5-a-day recommendations was already hard, but now things have changed and scientists are telling us to get more fruits and vegetables in our diet? Go for 10-a-day?! What is it all about?


Scientists have been telling us that we need to up our fruit and veggies portions to 10 a day. Doing so can help reduce the risk of heart disease and cancer. Fruits and vegetables reduce cholesterol levels, blood pressure, and boost the health of blood vessels and immune system. Some fruits are full of antioxidants which help reduce DNA damage. Broccoli activates enzymes that may help prevent cancer.


Obviously, eating more of them gives you more fiber, which means you fill up quicker and hence you eat less of the other 'bad stuff' - like red meat or carbs (on in my case, red meat AND carbs). And fruit also have vitamins and anti-oxidants that are said to help prevent cancer altogether.


health 10 a day fruit and vegetables


You might think that this was 'just another study' but, actually, it is THE MOTHER of all studies: it included up to 2 million people, and assessed up to 43,000 cases of heart disease, 47,000 cases of stroke, 81,000 cases of cardiovascular disease, 112,000 cancer cases and 94,000 deaths.


Here are the benefits (this risk was calculated in comparison to not eating any fruit and vegetables):

  • a 24 per cent reduced risk of heart disease

  • a 33 per cent reduced risk of stroke