How Much Fresh Fruit and Vegetables to Eat?

Fresh fruit and vegetables are the cornerstone of a healthy diet. Why? Because there's more and more research to show that they contain essential nutrients to protect your health.

What are the health benefits of fresh fruit and veg? The vitamins and minerals in fruit and vegetables can help reduce the risk of cancer, heart disease and high blood pressure, and type 2 diabetes. People whose diet is rich in fresh produce have more energy and are less likely to gain weight. And fruit and veg also help reduce the effects of ageing.

OK, it's convincing. Fresh fruit and vegetables are the biz. But how much is enough? The good news is, that even a small extra amount can make a difference. Cancer Research UK has reported that 'just one apple or orange a day' could cut your risk of dying early from cancer or other diseases by 20%.

But because fresh fruit and vegetables have such a huge range of long-term health benefits, both the UK and USA governments advise people to eat a minimum of five servings or portions a day. It's important to give five portions a day to kids, too.
People are sometimes confused about the size of a fruit and vegetable serving. It's not always that large, and often you can combine two or more portions in a salad, or sandwich filling. Whatever you choose, it's best to go for seasonal fruit and vegetables if you can.