We’ve all heard the government guidelines to ‘eat your 5-a-day’ but recent research has shown that the figure should be significantly higher. And that vegetables provide more health benefits than fruit.1

  1. Eating more vegetables reduces the risk of many diseases including cancer, heart disease and diabetes.1
  2. Vegetables are packed with fibre, which reduces stroke risk.2
  3. Vegetables are packed with health-giving plant compounds. Different coloured veg are rich in different compounds so eat a wide variety of colours.
    • Red: contains lycopene which protects the skin from sun damage and may help protect against certain cancers
    • Orange: is beta-carotene, which the body converts to vitamin A for healthy skin
    • Yellow: carotenoids – lutein and zeaxanthin – protect the eyes and help to reduce the risk of developing cataracts
    • Green: chlorophyll reduces inflammation, aids detoxification and is an anti-oxidant
    • Purple: indicates anthocyanins which are anti-ageing
  4. Vegetables contain high levels of anti-oxidants, which reduce inflammation.3
  5. Rich in minerals such as potassium, magnesium and calcium, all of which are essential to good health.
  6. Eating more veg can help you control your weight.4
  7. The fibre in veg helps you have a healthy bowel movement.
  8. The insoluble fibre in veg feeds your gut microbiome.


1. http://www.ucl.ac.uk/news/news-articles/0414/010413-fruit-veg-consumption-death-risk

2. https://www.ncbi.nlm.nih.gov/pubmed/23073261

3. https://nutritionfacts.org/video/antioxidant-power-of-plant-foods-versus-animal-foods/

4. https://academic.oup.com/nutritionreviews/article-abstract/62/1/1/1913551

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