You have likely heard the expression “an apple a day keeps the doctor away,” but how effective are the nutrients in a single apple? A 2021 study investigated how consuming the five-a-day mix—a combination of five fruits and vegetables daily—led to longer lives. While incorporating fruits and vegetables into our diet is important, the key to nutrition is “eating the rainbow,” in other words, consuming a colourful variation in food.
Fruits & Vegetables. Source: Marco Verch
INFLUENCE OF CHILDHOOD DIET ON THE MICROBIOME
It is important to educate children on healthy eating patterns from the early stages of life, as the consequences of our eating habits from the past leave an impact on our bodies in the future. A 2021 study discovered that unhealthy diets during childhood caused long-term detrimental effects on the body. Those who consumed a diet containing an excessive amount of fat and sugar during their childhood experienced an alteration to something called the microbiome.
The microbiome is bacteria, fungi, and viruses, otherwise known as microbes, living in your gut. A healthy balance of microbes is maintained through a nutritious diet, thereby preventing chronic diseases. This is because the microbiome plays an essential role in supporting our digestive and immune systems. This video showcases the importance of a nutritious diet for a healthy gut microbiome.
Importance of the Microbiome
Source: Microbiology Society | YouTube
HOW DOES THE FIVE-A-DAY MIX HELP?
Given that you may have had an unhealthy diet in your childhood, is there any hope for you? Fortunately, you can achieve a lower risk of mortality by implementing the five-a-day mix into your lifestyle. A 2021 study compared participants consuming two fruits and vegetables daily against five fruits and vegetables daily. Remarkable health benefits were noticeable in the latter group, with a 13% decline in death rates.
The study shows that consuming five servings of fruits and vegetables daily is linked to a significant decrease in mortality rates. Now the question is, which fruits and vegetables should you be incorporating into your diet?
EATING THE RAINBOW
Will eating two oranges and three carrots every day guarantee a healthy and nutritious body? Well, not exactly. It is not solely the amount of food we consume that is important, but also the variety of food.
A healthy diet consists of foods rich in diverse types of nutrients—such as vitamins, minerals, and fibers—that are in different fruits and vegetables. The video outlines essential nutrients that are important in incorporating into our diet. Eating the rainbow, by consuming different colours of foods, ensures that our body receives diverse nutrients.
Nutrients in Fruits & Vegetables
Source: Eat Happy Project | YouTube
Implementing the five-a-day mix into your lifestyle may be a drastic change from your current diet. Challenge yourself to make this change because your efforts could lead to a healthier lifestyle. All you need to do to live a longer and healthier life is to consume five colourful fruits and vegetables daily; no more, no less.
Food Rainbow. Source: Happy Healthy Couple
– Julia Shim
