Eat more fruit and vegetables

Scientific studies have shown that people who eat a lot of fruit and vegetables may have a lower risk of getting illnesses, such as heart disease and some cancers. For this reason, health authorities recommend that you eat at least five portions of fruit and vegetables every day - and it doesn't matter whether they're fresh, tinned, frozen, cooked, juiced or dried.

How much is a portion?

• One piece of medium-sized fruit - eg, an apple, peach, banana or orange.
• One slice of large fruit, such as melon, mango or pineapple.
• One handful of grapes or two handfuls of cherries or berry fruits.
• One tablespoon of dried fruit.
• A glass (roughly 100ml) of fruit or vegetable juice.
• A small tin (roughly 200g) of fruit.
• A side salad.
• A serving (roughly 100g) of vegetables - eg, frozen or mushy peas, boiled carrots or stir-fried broccoli.
• The vegetables served in a portion of vegetable curry, lasagne, stir-fry or casserole.

At least five portions of fruit and vegetables a day can reduce the risk of many different types of cancer. The exact reason for this is unknown, but it may be related to their:-

• fibre content
• vitamins and minerals
• other plant chemicals such as flavonoids,
  
• or the combination of all these nutrients.
  

Vitamin and mineral supplements may be a useful addition to the diet for some people, but they aren't a substitute for fresh fruit and vegetables

Vitamins

Eating a wide variety of fruit and vegetables means you're more likely to get all the vitamins and minerals you need. But what are vitamins - and why are they so important to your good health?

• Vitamins are organic substances - this means they're found in plants and animals.
• Most vitamins can't be made by your body, so they must be sourced from your diet. Vitamin D and the B vitamin niacin are exceptions to this.
• Nutritionists have divided vitamins into two groups: fat-soluble and water-soluble.
• The fat-soluble vitamins - A, D, E and K - are transported through your body by fat. They can also be stored in your fat and liver cells for a limited period of time.
• The water-soluble vitamins - B and C - are absorbed by and transported through your body in water. They need to be eaten every day, as you can't store them for any length of time.

Fat-soluble vitamins

Vitamin	Why important?	Where found?	Daily Recommendation
Vitamin A	It looks after your eyes, the lining of your nose, throat and lungs, and your skin cells.	Carrots, sweet potatoes, pumpkins, red chillies, tomatoes, 'orange' fruits, such as apricots and mango, and dark green leafy vegetables.	600µg for females, 700µg for males.
Vitamin D	It helps your body to absorb calcium, needed to ensure strong bones and teeth.	The most important source is the sun, but it's also found in tiny amounts in dairy products, cod liver oil and oily fish.	No recommendations as sunlight is the main source.
Vitamin E	It fights free radicals - unbalanced molecules that can cause damage to your cells. It also contributes to the healthy condition of your skin.	Vegetables, poultry, fish, fortified breakfast cereals, vegetable oils, nuts and seeds.	Up to 4mg for adult males and up to 3mg for adult females is considered a safe intake.
Vitamin K	It helps your body to make a number of proteins, one of which helps your blood to clot.	Dark green leafy vegetables such as Brussels sprouts, broccoli, cabbage, spinach and asparagus. It's also found in soya oil and margarine.	1µg for every kg of body weight is considered a safe intake for both men and women.

Water-soluble vitamins

Vitamin	Why important?	Where found?	Daily recommendation
B-complex Vitamins	They help you to metabolise your food and help your blood cells to form and flow.	Green vegetables, wholegrains, meat, such as liver, kidneys, pork, beef and lamb, vegetable extracts, nuts and fortified breakfast cereals.	Eight vitamins make up the B-complex family: B1 (Thiamin) - Adult male, 0.9mg. Adult female, 0.8mg. B2 (Riboflavin - Adult male, 1.3mg. Adult female, 1.1mg. B3 (Niacin) - Adult male, 17mg. Adult female, 13mg. B5 (Pantothenic Acid) - 3 to 7mg is considered a safe intake for both sexes. B6 (Pyridoxine) - Adult male, 1.4mg. Adult female, 1.2mg. B9 (Folate) - 200 mcg for both adult males and females. B12 (Cobalamin) - 1.5 µg for both adult males and females. Biotin - 10-20 µg is considered a safe intake for both sexes.
Vitamin C	It helps your body to produce collagen (important for skin and bone structure) and to absorb iron.	A wide variety of vegetables and fruit, including spinach, broccoli, tomatoes, strawberries, citrus fruit and potatoes.	40mg for both adult male and female.

Minerals

Vitamins aren't the only nutrients to be gained from fruit and vegetables. Minerals also have an important role to play in your good health.

• Minerals are inorganic substances. This means they're found in the rocks and soil.
• Vegetables absorb mineral goodness as they grow, while animals digest it through their diet.
• Like vitamins, minerals can also be divided into two groups - those that are needed in minute quantities and those that are needed in larger quantities.
• Minerals needed in larger amounts - the major minerals - include calcium, magnesium, sodium, potassium and phosphorus.
• Minerals needed in tiny amounts are called trace minerals. This group includes iron, zinc, iodine, selenium and copper.

Major minerals

Mineral	Why important?	Where found?	Daily recommendation
Calcium	It's essential for healthy bones and teeth.	It's in abundance in milk and dairy products. Very small quantities can be found in dark green leafy vegetables, such as spinach and watercress.	700mg for males and females.
Phosphorous	It contributes to healthy cells, bones and teeth.	You'll find it in milk, cheese, fish, meat and eggs.	550mg for males and females.
Magnesium	It helps your body to use energy and your muscles to function effectively.	Dark green leafy vegetables, such as cabbage and broccoli.	300mg for males and females.
Sodium	It helps your body to regulate its water content and your nerves to function effectively.	As table salt, added to food for flavour.	1,600mg for males and females.
Potassium	It helps your cells and body fluids to function properly.	In most foods, apart from fats, oil and sugar.	3,500mg for males and females.

Trace minerals

Mineral	Why important?	Where found?	Daily recommendation
Iron	It helps in the formation of red blood cells; deficiency can lead to anaemia.	Red meat, fortified cereals and bread, some fruit and vegetables.	8.7mg for males. 14.8 for females, but more if you experience a heavy menstrual flow.
Zinc	It helps the body to reach sexual maturity and aids the repair of damaged tissue.	Meat, fish, milk, cheese and eggs.	9.5mg for males. 7mg for females.
Copper	It helps your body to use iron properly.	Green vegetables and fish.	1.2mg for both males and females.
Selenium	It ensures healthy cells.	Meat, fish, cereals, eggs and cheese.	75µg for males. 60µg for females.
Iodine	It helps to make thyroid hormones, which control metabolic activity.	Seafood and dairy products.	140µg for both males and females.