First, it was 5-a-day.
Today, the goal is filling half your plate with fruits and veggies.
How much do you really need?
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And more importantly, why does it matter?
They translated that into five servings a day, which became the predominant public health message for decades.
Despite the catchy slogan, only about10% of Americansmeet their needs on a typical day.
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The magic number is still five a day.
For most people, that’s about 2 cups of fruits and 3 cups of vegetables.
It’s also important to remember that some vegetables are better than none.
Only 1 in 10 Americans are consuming the recommended amounts of fruits and vegetables.
But there can be some serious benefits to upping your intake.
Chan School of Public Health.
Fiber also slows glucose absorption, a bonus for your heart and your blood sugar.
The heart-forward benefits of produce aren’t just about fiber.
Vitamin C also boosts nitric oxide, a gas that relaxes the arteries for better blood flow.
This is in part thanks to potassium.
Produce provides more of thisblood pressure-loweringmineral than any other food group.
And high blood pressure is a leading risk factor for stroke.
But isn’t high blood pressure all about sodium?
Actually, that’s only part of the picture.
On the other hand, potassium coaxes water out of cells, lowering blood pressure.
A2020Nutrientssystematic reviewconcluded that consuming five or more daily servings is linked to better mental health, particularly less depression.
How does produce fit in?
Why only “some” cancers?
“Certain cancers are so rare that they don’t show up enough to study,” explains McTiernan.
For the best defense, they recommend up to 612 cups of produce a day.
But they don’t stop there.
These colorful veggies are also a powerful weapon against breast cancer.
The volume of fruits and veg that comes from water.
Flavorful as produce is, it’s roughly 90% H20.
“This allows you to eat larger, more satisfying portions for relatively few calories.”
However, it’s not just about water.
