Go For 10!
There’s a new 10-a-day craze happening. New research states a total of 10 servings of fruits and veggies per day is best for optimal health and wellness. Less than 12% of adults get the recommended servings of fruits and vegetables for a healthy body. And that’s at the previously recommended 5 cups a day. Most will agree that 10 servings sound crazy without going vegan, especially with so little Americans getting half. But the benefits far outweigh the effort. And there are some creative ways to get the recommended amount.
Curbing cardiovascular issues
Over 800,000 deaths happen due to heart attacks and strokes. Persons at risk must keep blood pressure and cholesterol in check. Vegetables and fruits provide the fiber, vitamins, minerals, and antioxidants needed to prevent cardiovascular disease. Research estimates over 1.5 million additional deaths due to inadequate fruit and vegetable consumption.
Ditching the diabetes
Diabetes, particularly type 2 diabetes, continues to be a dangerous disease. Fruits and veggies can reduce the chances of diabetes significantly. Many fruits and vegetables have a low glycemic index. Eating 10 servings can prevent persons from becoming one of the 40,000 diagnosed yearly.
Cut out the cancer
Can greens help with cancer? The research showed a possible 14% reduction in cancers. Persons eating 7 or more servings of greens and fruits had a reduced chance of cancer. This compared to those consuming less than 5 servings.
Got a great gut
Research also noticed eating 10 servings can improve gastrointestinal health. Gut health issues range from ulcers, heartburn, celiac disease, and IBS. Persons consuming more fruits and vegetables also lost more weight. These persons also had a lower BMI. To get the full benefits, avoid fruits and vegetables high in starch. These can reverse the effects of lower weight and digestive health.
Getting it in
Jumping from 5 servings to 10 is no small feat. Doubling servings requires some creativity. For starters, add fruits and vegetables to every meal, especially breakfast. Soups and stews are great options, as these meals can be packed with extra servings. Try more frozen fruit and veggies, opting for shakes and smoothies. By being consistent and mindful, anyone can get the full benefits.
Try 10 life-saving servings today
Most doctors and dietitians agree that fruits and vegetables are the keys to excellent health. And the more, the merrier. Getting 10 servings sounds like a huge task. But anyone consistently eating 10 servings has a reduced risk of diabetes, cancer, and CVD. And that sounds like a great choice.
FAQs
Most doctors and dietitians agree that fruits and vegetables are the keys to excellent health. And the more, the merrier. Getting 10 servings sounds like a huge task. But anyone consistently eating 10 servings has a reduced risk of diabetes, cancer, and CVD.
Is 10 servings of fruit and vegetables too much? ›
Rather than fixating on consuming 10 servings of fruits and vegetables per day, we advocate that individuals seeking to improve their health and reduce their risk of chronic diseases focus on filling half their plate with fruits and veggies during each meal and snack.
What happens to your body when you eat fruit and vegetables everyday? ›
Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.
What is 10 portions of fruit and vegetables a day? ›
Why it's important to eat more plants. Research by Imperial College has found that eating up to 800g (that's 10 portions) of fruit and veg could offer substantial protection against disease.
Is it okay to eat 10 pieces of fruit a day? ›
Unless you are following a ketogenic diet or have some sort of intolerance, there really is no reason to limit the amount of fruit you eat. While most studies suggest that the optimal amount is two to five servings of fruit per day, there seems to be no harm in eating more.
Can you overeat fruits and vegetables? ›
Senior dietitian Victoria Taylor says:
It's possible to have too much of anything, even healthy foods like fruits and vegetables.
What are the healthiest fruits and vegetables? ›
The healthiest fruits include blueberries, bananas, avocados, and citrus fruits. The healthiest vegetables include kale, spinach, carrots, and sweet potatoes. Fruits and vegetables are healthy because they're rich in vitamins, minerals, and phytochemicals.
What's the best fruit to eat daily? ›
Good choices include oranges, blueberries, apples, avocados, and bananas, but there are many more to choose from. Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids.
What are the side effects of eating too much fruits and vegetables? ›
Eating too much of any food – even healthful foods – can lead to weight gain, she says. Other drawbacks of eating fruits and vegetables potentially include: Digestive issues. Eating too many fruits and vegetables can result in gas, bloating, diarrhea and constipation.
What happens if I only eat fruits and vegetables for a month? ›
A major downside to this is the fact that constant intake of vegetables could drastically reduce a person's weight, there would be a tremendous loss of weight, and other necessary nutrients the body requires would be deficient in such an individual. The body needs all six classes of food to function properly.
Olives. Due to their high salt content, whole olives won't count towards your 5-a-day. The oil they contain is part of the healthy Mediterranean diet, though, and is a good substitute for butter. Just don't treat it as a vegetable.
How many blueberries should you eat a day for antioxidants? ›
How many blueberries can you eat a day? Generally, adding a 1/2 to 1 cup of fresh or frozen blueberries to your daily diet is a healthy and reasonable amount. Even 1/3 cup a day has been associated with a reduced disease risk. This amount provides a substantial dose of antioxidants, vitamins and fiber.
What happens when you start eating more vegetables? ›
Protect against cancer and other diseases.
That means you can lower your risk of type 2 diabetes, stroke, heart disease, high blood pressure and cancer by adding them into your diet. Specifically cruciferous veggies, such as broccoli, cabbage, collards and watercress, have been linked to reducing cancer risks.
Is 2 apples a day too much? ›
Eating two apples a day is good for heart health. You can eat any kind of apple, as long as you eat the peel. Apple peels contain many antioxidants that help fight cancer. Researchers suggest that it is best to get antioxidants from fruits and vegetables rather than from dietary supplements.
What fruits are high in sugar to avoid? ›
The worst fruits for people with diabetes include mango, jackfruit, banana, chikku and grapes. These fruits are high in sugar and low in fiber. These are considered the 5 worst fruits for people with diabetes. These fruits contain a lot of sugar.
Does eating fruits improve skin? ›
Eat a variety of fruits: Incorporate a variety of fruits in your daily diet. Fruits such as papaya, berries, oranges, kiwi, guava, and watermelon are rich in vitamins and antioxidants that can help improve your skin's health.
Is 8 servings of vegetables too much? ›
Although five servings of vegetables a day is often used as a benchmark, many nutrition and healthcare experts believe we should be aiming higher, for more like 8-10 servings of fruits and vegetables per day.
Is 8 cups of fruit a day too much? ›
You can eat too much of anything. But the truth is that it's hard to get too much fruit. In fact, most Americans don't eat enough of it. Adults should eat at least 1 ½ cups of fruit every day.
How many servings of fruits and vegetables should you have a day? ›
Everyone should have at least 5 portions of a variety of fruit and vegetables every day. An adult portion of fruit or vegetables is 80g.