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Eating seven or more portions of fruit and vegetables a day would prolong lives, researchers say.

A study of 65,226 men and women indicated the more fruit and vegetables people ate, the less likely they were to die – at any given age.

Risk of death by any cause over the course of the study was reduced by:

  • 14% by eating one to three portions of fruit or veg per day
  • 29% for three to five
  • 36% for five to seven
  • 42% for seven or more (up to around 10 portions a day)

Fresh vegetables had the strongest protective effect, followed by salad and then fruit.

[Note: In Japan the recommendation is SEVENTEEN portions of vegetables and fruit per day]

“The clear message here is that the more fruit and vegetables you eat, the less likely you are to die – at any age.”

Lead investigator, Dr Oyinlola Oyebode

The news that consuming more vegetables and fruit can prolong life does not surprise me in the slightest. I think all of us instinctively know that consuming more vegetables and fruit helps to make us healthy, yet a 2012 poll for World Cancer Research Fund (WCRF) suggested that only 20% of Britons consume the currently recommended five portions of fruit and vegetables a day.

So how can we get to seven-a-day if we are already failing to consume five-a-day?

There is a quick, easy and affordable way to increasing your consumption of fresh vegetables and fruit: drink them!

I should point out that the NHS guidelines juices and smoothies say:

“One 150ml glass of unsweetened 100% fruit or vegetable juice can count as a portion. But only one glass counts, so further glasses of juice don’t count towards your total 5 A DAY portions. A smoothie containing all the edible pulped fruit or vegetable may count as more than one 5 A DAY portion, but this depends on the quantity of fruits or vegetables or juice used, as well as how the smoothie has been made.”

think the key point in this statement from the NHS guidance is “depends on the quantity of fruits or vegetables or juice used, as well as how the smoothie has been made.”

I disagree with the view that only one glass of juice counts, but I suspect the guidance is largely focused on processed, shop bought juices and it is important to remember that Freshly extracted juices and pasturised bottled juices are NOT THE SAME. In fact, they are not even close. 

When juices or smoothies are pasteurised the juices are exposes to high temperatures, or in other words, the juice is cooked. This processing denatures the juice, killing off all its natural enzymes and massively reducing its vitamin and mineral content. Many commercially produced juices then also have preservatives, colours, sugar and artificial sweeteners added to them.

When you make fresh juice at home you are consuming live food, full of enzymes, vitamins, mineral and micronutrients in a form that enables out bodies to make rapid use of them.

Dietary Fibre

Another point to note from the NHS guidance is “containing all the edible pulped fruit or vegetable” or in other words, the fibre.

Dietary fibre is an important part of the diet, but it is the juice of the fibre that feeds our cells. Put another way, it is not strictly true that we are what we eat, rather we are what our cells manage to absorb from what we eat. 98% of the atoms in your body change in less than a year and the nutrients we absorb are used to build our new cells.

Juicing is an easy way to increase your intake of fruit and veg beyond “5-a-day” or even beyond “7-a-day” delivering concentrated nutrients to your cells in minutes.

I am also a big fan of blending my juices with avocado. Avocados do not juice. To include them in juices you need to juice the other ingredients in the recipe and then blend the juice with the flesh of the avocado.

Not only do avocados help to make juices taste delicious, but they also provides essential fats that our bodies need and increase the amount of fibre being consumed.

There are also soluble fibres in many juices, such as pectin.

How Juicing Boosts Health

The evidence for how juicing boosts health can be clearly seen be reading any of the juicing success stories featured here on naturaljuicejunkie.com.

Oh, and it is not just about weight loss.

I’ve personally improved both my physical and mental health since I started juicing in early 2010. I no longer need to take any of the prescription medication that I used to rely on and I have gone from being an out of breath couch potato to running marathons. Juicing has given me a second chance at life.

“The clear message here is that the more fruit and vegetables you eat, the less likely you are to die – at any age.”


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