{"id":6760,"date":"2017-03-02T16:21:15","date_gmt":"2017-03-02T16:21:15","guid":{"rendered":"http:\/\/www.nutrishield.com\/?p=6760"},"modified":"2017-06-06T12:42:07","modified_gmt":"2017-06-06T12:42:07","slug":"10-a-day-fruit-veg-realistic-answer","status":"publish","type":"post","link":"https:\/\/staging.nutrishield.com\/?p=6760","title":{"rendered":"10 a day fruit and veg – the realistic answer"},"content":{"rendered":"

10-a-day? Here is a more realistic answer<\/h1>\n

If you are at all health conscious, you already knew that eating fruits and vegetables reduced the risk of disease. And that 5 a day was the official target.<\/p>\n

\"10<\/a><\/p>\n

Now researchers at from Imperial College London have conducted a meta-survey \u2013 a summary of 95 existing studies involving 2 million people. They conclude that increasing the portions of fruit and vegetables you consume from five to 10 a day could significantly<\/em> reduce your risk of heart disease, stroke and cancer \u2013 and dying prematurely.<\/p>\n

But for most people 10 a day is a daunting and seemingly unachievable aim \u2013 as was clear from the immediate reactions on social media:<\/p>\n

\u201c10 portions a day for a family of 5 – that\u2019s 350 portions a week!\u201d
\n<\/em><\/p>\n

\u201cI don\u2019t think I could even name 10 different fruits and vegetables.\u201d
\n<\/em><\/p>\n

\u201cI\u2019d be a walking compost heap!\u201d<\/em><\/p><\/blockquote>\n

So what should you do? Fortunately there are smarter ways to an ideal diet than a guilt-ridden rush to 10 a day.<\/p>\n\n\n\n
\n

The 1-minute Summary
\n<\/strong><\/span><\/p>\n

The health effect of fruits and vegetables is due to far more than just their vitamin and mineral content \u2013 they contain compounds called carotenoids and polyphenols which have a major<\/u> health benefit.<\/span><\/p>\n

Choosing the fruits and vegetables with the highest concentration of polyphenols and carotenoids \u2013 as well as vitamins and minerals \u2013 makes more sense that struggling to reach the simple number of 10 a day.<\/span><\/p>\n

This article lists 16 superfoods fruits and vegetables and why they are so healthy.<\/span><\/p>\n

There are other foods to consider with health benefits that are equally vital.<\/span><\/p>\n

A simple vitamin pill won\u2019t help you to a 10 a day status, but a supplement that includes polyphenols and carotenoids can. Because the chemical effect of these plant derived extracts in the body is the same.<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Just why<\/em> are fruit and vegetables so healthy?<\/h2>\n

Fruits and vegetables certainly contain vitamins<\/strong> and minerals<\/strong>. But equally importantly they contain other nutrients known as polyphenols <\/strong>(including the sub-group of polyphenols called flavonoids<\/strong>) and carotenoids.<\/strong><\/p>\n

Polyphenols and flavonoids<\/h3>\n

Polyphenols are compounds that the plants produce to defend themselves against damage from ultraviolet light, from pathogens, and from oxidative (free radical) damage.<\/p>\n

When we eat these plants, we absorb these same defensive properties. DNA is better protected from damage \u2013 which accounts for the reduction in cancer risk. Tissues are better protected against inflammation \u2013 which is now known to be the main driver of heart disease, stroke and diabetes.<\/p>\n

So polyphenols are known to help:<\/p>\n