Eating 600 g of fruit and vegetables a day can prevent diseases and save lives, but only 7% of Italians follow this advice
During a trip to Salerno in 1945, the American scientist, Ancel Keys, noticed a surprising phenomenon: the local residents hardly ever suffered from cardiovascular diseases. Keys realised that the secret behind their outstanding health lied in the quality of their diet and lifestyle, therefore creating the concept of the Mediterranean diet. This dietary model, rich in fruit and vegetables, is now recognised as essential for staying healthy and preventing the onset of chronic diseases.
Fruit and vegetables are real treasure chests of nutrients. They are excellent sources of vitamins, such as A, C and B vitamins, as well as minerals like potassium and magnesium, and even contain powerful antioxidants. These nutrients play a crucial role in supporting the immune system, keeping the skin and eyes healthy, and encouraging the metabolism of energy. Furthermore, the antioxidants found in these foods help combat oxidative stress, protecting cells from damage and reducing inflammation, a key factor in preventing heart disease.
The World Health Organisation (WHO) translated these benefits into a practical recommendation: that we should eat at least 600 g of fruit and vegetables a day, the equivalent of about 5 portions. This simple tip could prevent over 135,000 deaths every year, reducing coronary diseases by a third and lowering the risk of a stroke by 11%. The 5-portion rule therefore proves to be an effective and accessible strategy for improving public health and reducing chronic disease rates.
Despite the clear benefits, achieving this goal of 5 portions a day is still a challenge for many. In Italy, only 7% of people aged between 18 and 69 follow this advice. 52% only eat 1-2 portions a day, while 38% eat about 3-4, and a worrying 3% do not eat any at all. This data shows that we need to promote the importance of a diet rich in fruit and vegetables more and to encourage healthier eating habits.
Including more fruit and vegetables into our daily life does not require much effort, but it can have huge benefits for our health. Following the “5-portion rule” can make a big difference, helping you live a healthier, longer life. Making these simple dietary changes is not just good for personal well-being, but it can also have positive effects in terms of public health.
Image: Canva
