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Top tips to getting your 5 A day

By ResidenceLifeAssistant 21 Feb 2024

The term "5 A Day" refers to a number of national initiatives in developed nations like the US, UK, France, and Germany that aim to promote eating at least five servings of fruits and vegetables every day. This is in line with the World Health Organization's recommendation that people consume "a minimum of 400g of fruit and vegetables per day (excluding potatoes and other starchy tubers).” A variety of fruits and vegetables should be consumed in at least five pieces per day by all individuals. An adult should consume 80g of fruit or vegetables. 

The following are the healthy tips for students: 

5 A Day fruit portions: 

Small fresh fruit:  

Two or more tiny fruits are considered a piece; some examples are two plums, two satsumas, two kiwi fruit, three apricots, six lychees, seven strawberries, or fourteen cherries. 

What are the health reasons to consume these fruits? 

  • Vitamins and minerals: Vitamin C, K, and several B vitamins are among the many important vitamins that can be found in fruits including kiwis, strawberries, plums, and apricots. Additionally, they offer minerals like potassium, which are crucial for heart health. 

  • Antioxidants: Antioxidants are abundant in many fruits, particularly berries like cherries and strawberries. Antioxidants assist in shielding your cells from the ageing and disease-causing effects of free radical damage. 

  • Fibres: Berries such as apricots, plums, and kiwis are excellent providers of dietary fibre. In addition to being necessary for the health of the digestive system and blood sugar regulation, fibre also assists with weight management by promoting a feeling of fullness. 

  • Immune System: Vitamin C-rich fruits like strawberries and kiwis are believed to strengthen the immune system. White blood cells are produced with the aid of vitamin C and aid in the defence against illnesses. 

  • Heart health: Fruits that are good for the heart include lychees and cherries. For instance, chemicals found in cherries may help reduce inflammation and the risk of heart disease. 

  • Hydration: Fruits help you stay hydrated overall because they typically contain a lot of water. This is crucial for a number of biological processes, including as controlling body temperature and preserving the health of the skin. 

  • Low in calories and fat: Since most fruits are inherently low in fat and calories, they are a good choice for a snack. Including a range of fruits in your diet can help maintain a balanced intake of nutrients. 

5 A Day vegetable portions:  

Salad vegetables: 3 celery sticks, a 5-centimeter chunk of cucumber, 1 medium tomato, or 7 cherry tomatoes make up a portion. 

What are the health reason for consuming these vegetables? 

  • Celery has a lot of water, but it also includes a lot of vitamins and minerals, such calcium and potassium, which are good for the heart. Additionally, it has vitamin K and folate, both of which are necessary for the production of red blood cells and efficient blood coagulation. 

  • Cucumber: 96% of a cucumber is water. Eating cucumbers contributes to the body's daily water requirements, keeping us hydrated. This is beneficial, particularly in the summer when we are more prone to dehydration. In addition to its cooling properties, cucumbers help us escape the summer heat. 

  • Tomato: Tomatoes are delicious and juicy, loaded with antioxidants, and could be used to treat a number of illnesses. They have a particularly high concentration of lycopene, a plant chemical associated with better heart health, a lower risk of cancer, and defence against sunburns. In a balanced diet, tomatoes can be a helpful component.