Benefits of eating your 5 a day!

We all know that it’s healthy to get your ‘5 a day’, but if you don’t fancy the thought of having a grapefruit for breakfast, salad for lunch and vegetable stew for dinner, you may not have considered it is a lifestyle choice.  The fact is that it is really easy to get 5 portions of fruit and Veg into your diet without changing too much, and when you consider the benefits it is amazing how little you actually need to eat to greatly reduce the risk of getting cancer and other diseases.  The fruit and veg doesn’t have to be fresh, it can be frozen, canned or dried.

5 Top Health Benefits as researched from The Mail Online.

  • 1 person every 3 minutes dies from coronary heart disease.   Reduce your chance of getting it by as much as half by eating an apple, orange and banana a day.  Bananas are also a good source of potassium which can help to prevent strokes.
  • Reduce your risk of getting heart disease by reducing your cholesterol by up to 11% by eating 2 and a half carrots a day.
  • Reduce your risk of getting skin cancer by eating 5-10 portions of red, yellow and orange fruit or veg a day.  These help to form a UV protective layer under the skin.  Note:  You will still have to use sun cream!  Red fruits and vegetables can also reduce the risk of lung cancer.
  • Protect yourself against breast cancer and prostate cancer by eating a fibre rich diet   There is fibre in most fruit and vegetables, but especially in cabbage, peas, beans, berries and dried fruit..
  • If you eat less that 1 and a half portions of fruit and veg a day you greatly increase your chances of getting cataracts, a major cause of blindness around the world.

Follow our portions sizes guide taken from the NHS website.

One portion =    1 x medium fruit such as apple, banana, pear, orange or nectarine.

2 or more small fruit, for example plum, Satsuma or kiwi fruit.

3 apricots, 7 strawberries or 14 cherries.

1x heaped tablespoon of raisins, currants or sultanas.

Three heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn, or eight cauliflower florets or 2 brocolli spears.

150ml of fresh unsweetened  fruit or vegetable juice.

Three heaped tablespoons of baked beans.

A smoothie can be 2 portions if you mix 150ml of pure unsweetened juice with one portion of fruit or veg.

Top 3 tips for a quick, easy and tasty boost to your fruit intake.

  1. Swap a biscuit for 3 dried apricots at snack time.
  2. Mix a handful of blueberries or strawberries in your yogurt and help to prevent cystitis, other infections and stimulate the growth of brain cells, helping to prevent memory loss in older age.
  3. Mash a banana on your toast in a morning instead of jam, slice one up and put it on top of your porridge or have as a topping on top of rice cakes.

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