What IS the daily minimum of fruit and veg? We lay it out after CDC data revealed 290 MILLION Americans struggle to eat this many nutrients in a day



Each plate pictured here contains the minimum daily amount of fruit or vegetables for one day. Last week, the CDC released a report showing just 10 percent of Americans reach the minimum amount of fruit and vegetables a day. The vast majority (90 percent) struggle to squeeze two pieces of fruit and three cups of vegetables (i.e. two sides or a large salad) into their daily diet. We spoke to experts about the challenges, what the minimum is, and how to fit nutrients into your food - especially if you live in a 'food desert'.

WHY YOU NEED TO EAT FRUIT AND VEGETABLES
Fruit and vegetables are filled with antioxidants and nutrients that are essential for replenishing and nourishing our cells.

'We're missing out on the essential vitamins, minerals, and fiber that fruits and vegetables provide,' Dr Seung Hee Lee Kwan, author of the CDC's report released last week, warned.

All scientists and medics agree that fruit and vegetables do the following:

Lower blood pressure
Protect your eyesight
Keep your immune system strong
Protect against weight gain
Protect against brain diseases
Boost mental health
Lower your risk of almost every disease (including cancer and diabetes)

Why?
Firstly, they contain certain nutrients that cannot be found anywhere else, Amy von Sydow Green, MD, MS, RD, of Penn Medicine, explains.

'Fiber is a key nutrient, found only in plant foods, that keeps your digestive system healthy,' she explains.
'Phytochemicals are disease-fighting nutrients specific to plant foods, and the type varies from plant to plant.'

She adds: 'Along with other health benefits, eating plenty of fruit and vegetables makes it easier for you to maintain or lose weight. They are dense in nutrients, but low in calories.'

One of the most valuable knock-on effects is that these nutrients lower inflammation in your gut, arteries, organs and brain.

Conversely, processed meats, sugar, unsaturated fats and carbs trigger stimulate a rush of hormones, like drugs. This triggers a spike in blood sugar levels and increased inflammation.

Inflammation blocks up the arteries, putting strain on your heart which could lead to heart disease or a heart attack.

This strain on your arteries also limits how efficiently the heart can pump oxygen and blood around the body, which can affect your fitness levels and your mental health.

Inflammation in the gut can slow metabolism, leading to higher risks of metabolic diseases and weight gain.
Chillingly, brain scans of dementia patients show above-average inflammation in the brain. This has led leading researchers to suggest that a diet rich in vegetables and fruit, and low in inflammatory fast food, could lower your risk of brain diseases.

Supporting this point, the Blue Zones project has found evidence that communities who eat plenty of fruit and vegetables, and shun the Western diet, have lower risks of brain diseases.

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