Had your five a day? Now double it if you want real health benefits

THE “five a day” rule should be doubled to 10 pieces of fruit and vegetables, a major study has concluded as it found that increasing consumption dramatically decreased the risk of disease.

Eating 800 grams (28oz) of fruit and vegetables a day can reduce a person’s chance of having a stroke by a third, while the risk of heart disease can drop by around 24 per cent.

It may also help stave off cardiovascular disease and cancer, and the study found that if everyone followed the new rule nearly 8 million premature deaths could be prevented worldwide.

Researchers from Imperial College London, who analysed data from 95 studies, said they wanted to work out exactly what a person would need to eat to gain the maximum protection against disease.

But last night nutritionists warned that telling people to eat more portions could create “unrealistic expectations”.

The team found that although even the recommended five portions of fruit and vegetables a day reduced disease risk, the greatest benefit came from eating 10 portions compared with people who ate none at all.

The research team found 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 – may help protect against heart disease, stroke, cardiovascular disease, and early death.

Dr Dagfinn Aune, the study leader from Imperial’s school of public health, said: “We wanted to investigate how much fruit and vegetables you need to eat to gain the maximum protection against disease, and premature death.

“Our results suggest that although five portions of fruit and vegetables is good, 10 a day is even better. Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system.”

The study, published in the International Journal of Epidemiology, also found that smaller intakes had benefits; a daily intake of two-and-a-half portions was associated with a 16 per cent reduced risk of heart disease, a 4 per cent lower risk of cancer and a 15 per cent reduction in the risk of premature death compared with no intake.

Meanwhile, a separate story published in the journal Thorax, found that a fruit and veg-rich diet is linked to much lower risk of chronic lung disease.

Experts assessed information on the health and dietary intakes of more than 44,000 men from Sweden.