Hey! – Rob here ๐๐ผ
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Your Daily Health Fix today is about …ย
The ‘Eat your Fruit and Veg’ Mantra
Common Myth:
You’ve heard it a million times – EAT YOUR 5 A DAY (of fruit and vegetables). This policy has been adopted round the world in various iterations (5+2 a day in Australia, 9 per day in the USA etc.)ย
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This mantra proliferated far and wide, even to the point that Doctors and Nutritionists are guiding patients to adopting this dietary habit – but did anyone actually stop and ask if there was any evidence to support such schemes?
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How did it start:
The “five-a-day” recommendation for fruit and vegetable consumption started in 1991 as a public-private partnership between the National Cancer Institute and the Produce for Better Health Foundation. The program was a marketing campaign rather than as a result of scientific research. It aimed to increase fruit and vegetable consumption without a clear goal.ย
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The sponsors of the Produce for Better Health Foundation stand to benefit from increased consumption of fruits and vegetables, yet the program still spread worldwide despite that there is no scientific evidence to support the recommendation. Unsurprisingly, other produce marketers were also quick to jump on the band wagon.
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The campaign was successful in increasing the awareness and consumption of fruits and vegetables, but hasn’t had any positive impact on obesity rates, rates of heart disease, cancer, diabetes, dementia, or more generally on health spans or all cause mortality.ย
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What the research shows:
After years of hearing the various versions of the ‘eat more fruit and veg’ mantra’s, here’s some fun facts that may surprise you:-
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1. NO PROTECTIVE EFFECTS AGAINST CANCER HAVE BEEN ESTABLISHED FROM FRUIT & VEG CONSUMPTION
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2. FRUITS AND VEGETABLES CANNOT PROVIDE US WITH VITAMIN A (retinol), VITAMINS D, B12 or K2, (all necessary for optimal health)
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3. INTAKE OF FRUITS AND VEGETABLES IS ASSOCIATED WITH LOWERED CARDIOVASCULAR DISEASE – BUT NOT CAUSAL
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3. POPULATIONS WHERE INDIVIDUAL CONSUMPTION OF MEAT IS HIGHEST ALSO SEE GREATEST LIFE EXPECTANCY
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5. ADHERENCE TO A CARNIVORE (MEAT ONLY DIET) HAS BEEN SEEN TO IMPROVE OR RESOLVE MULTIPLE CHRONIC ILLNESSES.
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TL;DR – Consumption of fruit and veg tends to correlate with better health outcomes as people that have other healthy habits (such as regular exercise, good sleep, no smoking, limited alcohol and processed food) also consume more fruit and veg – BUT, the evidence suggesting that fruit and veg are contributory to improved health is at best weak, but arguably doesn’t exist. [see references below]
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Check outย Zoe Harcombe’s excellent articleย for a more detailed break down of the history, misinformation campaigns, and statistical analysis of the research, and a deep dive into the nutrition in relation to the 5 a Day Fruit and Veg Campaign
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What should I do?
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Question everythingย – Because in the nutrition space, so many of theย health claims widely believed are thought up by marketing departments, not measured by scientists.
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Cut out processed foodย – Not only because they are designed to be highly palatable and addictive, but because they cause havoc with our endocrine (hormonal) system, especially with regard to digestion and metabolism of energy.
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Use animal fats for cookingย – As well as being as a good source of stable energy, they are rich in the fat soluble vitamins (A,D,E,K2) that fruits and vegetables cant provide.ย
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Increase protein consumptionย – Because calories from protein promote satiety, at the same time asย providing your body with the building blocks for tissue development and repair,ย and fuel for enzymatic processes.
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Reduce carb consumptionย –ย Sugar intoxicationย leads to diabetes and hormone disruption – also contributing to excess body fat.
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Preference the parts of plants that are least toxicย – eat the parts of the plant (like the seasonal fruits) that nature intended. Without it’s leaves or roots, plants die,ย which is why they contain the most problematic compounds for human consumption.
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DOWNLOADย The Health Fix’s Simple Guide to Clean Eatingย (FREE)
. . . That’s it for this dose,
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Until the next time – Stay Motivated!๐ช๐ผ
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Rob
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The โYour Daily Health Fixโ post or email does not constitute individual medical or health advice or guidance. Always do your own research and consult directly with a professional.ย
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References . . .ย
General Mechanisms of Plant Defense and Plant Toxins
Plant Food Toxins in an Evolutionary Context โ George Diggs, Ph.D. (AHS14)
Cambridge Ideas – Don’t Eat the Plants
Science publication is broken โ one way to fix it
Peer review: a flawed process at the heart of science and journals