How Much Vegetables And Fruits Do We Actually Need?

When it comes to health and nutrition, we have always been told by our parents or teachers that we should “eat a balance diet of vegetables, fruit and grain to reduce risk of diseases”. However, do we all know the correct portion size we actually need? What if an individual eat more than it is recommended?

Don’t worry you are not the only one. Which is why we are here to breakdown the general portions for a teenager or an adult. Moreover, how the intake affects our body.

Understanding the “correct portion”

Depending on the individual and their attributes (e.g., age, sex, lifestyle, and exercise levels), cultural background, regionally accessible produce, and dietary habits will all influence the precise composition of a varied, balanced, and nutritious diet. However, the fundamental concepts of what defines a healthy diet remain the same.

According to WHO, the intake of vegetables and fruits should be “eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs (2) and helps to ensure an adequate daily intake of dietary fibre”.

Breaking it down further, Kementerian Kesihatan Malaysia also suggested that individuals should “eat at least three (3) servings of vegetables and at least two (2) serving of fruits a day”. To illustrate, one serving of vegetables could be 64 grams of dark green leafy vegetable such as Bok choy and Arugula.

As for one serving of fruit, it could be 1 whole of apple, pear, orange or mango. For a more in-depth diagram, Harvard Health has summarised the exact types of vegetables and portions appropriate for an individual daily intake.

How much of the intake could affect us?

According to Harvard Health, a study published in 2021 that gathered self-reported health and diet data from hundreds of studies from throughout the globe, involving over two million people who were monitored for up to 30 years. Participants who consumed five servings of fruits or vegetables daily showed a lower risk of heart disease than those who consumed only two servings daily.

• 13% decreased risk of dying from any cause
• 12% reduction in the risk of death from cardiovascular disease or stroke
• 10% reduction in the chance of dying from cancer
• 35% reduction in the chance of death from respiratory diseases

Similarly, individuals from a study conducted for a period of 10 years involving five continents revealed that most of those who consumed 375–500grams of fruits and vegetables daily basis were 22% less likely to die during the research than those who ate fewer.

Visit E-farm and start your health journey now! If you are busy, why not add to your cart? We will delivery it right in front of your doorstep. A good tip for individuals who want to save time and cost, you can do this by preparing additional fruit or vegetables at once. Then, storing the excess in your fridge for a busy week ahead but reaching your portion goal!