For a long time, the recommendation to use five portions of fruits and vegetables per day was considered a gold standard for a healthy diet.
Today, scientists argue that this is not enough: the variety of plant products, and not just their number, is much more important, Woman & Home reports.
From “five servings” to diversity
The concept of five servings originated in the USA in the late 1980s and later spread in Europe. It was built on the idea that 400 grams of fruits and vegetables daily reduce the risk of cardiovascular diseases, stroke, cancer and other ailments. But new studies show that this approach is too simplified: for optimal health, a wider range of plant foods is needed.
The study by Kings College of London analyzed 4-day food diaries about 700 adults. Scientists have found that daily consumption of about 11 different plant products – including fruits, vegetables, nuts, seeds, legumes, herbs and spices – significantly improves the condition of the body and reduces the risk of chronic diseases.
Participants who consumed only about 5-6 types of plant foods per day more often encountered a low level of “good” cholesterol (HDL) and a deficiency of trace elements. Those who consumed 11 or more types showed the best health indicators and smoked less – 6% against 30% in a group with a limited diet. Interestingly, physical activity did not affect the results of the study, emphasizing the importance of dietary diversity.
Even participants with a variety of diet did not reach the recommended 30 grams of fiber per day. The British food fund advises to include 30 different plant products weekly to provide sufficient fiber consumption and maintain intestinal health.
How to add diversity to the diet
Experts give practical recommendations:
Nuts and seeds. Sprinkle salads, cereals or yogurt with them-they are rich in omega-3 and are useful for the heart and brain.
Leaf salads. Add them to the main dishes to increase the consumption of plant products.
Enzymed products. Cooped cabbage, kimchi or commercials support intestinal health thanks to probiotics.
Legumes. Lentils, chickpeas, beans perfectly replace meat or potatoes in soups, stew and side dishes.
Seasonal vegetables. Experiment with zucchini, broccoli or artichokes to diversify the diet.
New tastes. Choose unfamiliar fruits and vegetables in the store and try them in recipes.
Why variety is more important than the quantity
A variety of nutrition provides the body with fiber, antioxidants and phytochemicals, supports immunity and reduces the risk of chronic diseases. It helps to stabilize blood sugar, which is important for the prevention of diabetes and obesity. For women during the period of perimenopause, products rich in protein and vitamin K (for example, broccoli or nuts) support the health of bones and muscles.
The “Five servings per day” approach, as well as the idea of 10,000 steps, created for marketing the Shagomers, turned out to be too simplified. Today, scientists recommend focusing on the variety of products so that the body receives all the necessary nutrients and retains health for many years.
Earlier, the “cursor” talked about products that it is better to refuse in the evening to avoid health problems.
