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what you should know about fruit & veg

12th June 2017 by Jess

Everything you need to know about fruits and vegetables, from how much to eat, where to get it and what to do with it.

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Why do we need fruit & vegetables?

Fruits and vegetables are natural nutrient powerhouses. They contain the vitamins, minerals, nutrients and fibre to drive all of our billlions of chemical reactions going on every second in our bodies.

They are also amazing sources of energy, helping fuel our every move.


How many fruits & vegetables should we eat each day?

The 5-a-day campaign is our NHS’s recommendation to get people to up their fruit and veg intake, but as recently revealed in studies, we should be eating more like 10 portions of high quality fruit and veg for optimal wellness.

Smoothies, juices, soups and stews are great ways to get these in.

Fruits and veggies contain antioxidants to help to protect our cells from oxidative stress which is a process that happens when your body is exposed to stress – you can compare it to internal rusting. Depending on the amount of oxidative stress happening, you’ll need to up your intake.

Jess, graze nutritionist

what to consider when buying fruit and veg

There are 3 major things you should look for when you are buying fresh produce. Before purchasing anything ask yourself these questions:


Is it locally sourced?

If the produce is locally sourced, it will generally contain more nutrients than produce that has been flown overseas. When produce has a longer traveling time, it has less time to spend growing in the ground and creating nutrients!


Is it organic?

The World Health Organisation (WHO) publishes a list of the 12 crops that are the most heavily sprayed with pesticides and a list of the 15 least sprayed crops to help you make smart product purchases.

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Is it better to eat seasonal produce?

Ideally, yes. The benefit of local, seasonal ingredients is that it’s spent more time in the soil and less time travelling, so it’ll contain more nutrients than something that’s spent weeks or months in transit.

Even though locally sourced, seasonal produce is ideal, we’re striving for progress and not perfection; it’s more important to get your fruit and veg in the first place!

If you can’t always get fresh local fruit and veg, frozen fruits and vegetables are a great option - either by freezing seasonal produce yourself or stocking up on the whole array of fruits and vegetables in the freezer aisles of your local supermarket.

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Easy ways to get more fruit & veg

Getting your 5 a day has never been easier and more delicious, with health awareness on the rise and kitchens everywhere filling up with juicers, blenders and spiralizers. Here are our nutritionist’s top 5 hacks for getting your 5 fruit and veg a day!

  • Start your day with a morning smoothie.
  • Spend 20 minutes on a Sunday pre-chopping a load of vegetables.
  • Add a side salad to your lunch.
  • Swap a takeaway pizza for cauliflower base pizza.
  • Blend frozen fruits into plain yoghurt
5 ways to nail your 5 a day
Jess golden berries

Get your vitamin fix with these delicious snacks, made right here in the graze kitchen with real fruit and veg! Look out for our treats that tick off a portion of fruit, and a source of protein with our handy badges.

Jess, graze nutritionist

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By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to Jess's blog at jessipes.co.uk for even more.

view all posts by Jess

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