You may have seen in the news earlier in 2024 that some nutrition experts are suggesting a change from the five a day portions of fruit and vegetables guidance, to eating 30 different plants per week. Whilst this might sound daunting, there are benefits and it may be easier to follow than it sounds.
The benefits of a varied diet
There are several benefits to diversifying your plant intake, including:
- A broad spectrum of nutrients for optimal overall health: Different foods provide different nutrients, all of which are crucial for maintaining good health. For example, citrus fruits are rich in vitamin C, leafy greens are high in iron, and carrots are packed with beta-carotene. By diversifying the intake, the body receives a broad spectrum of vitamins, minerals, and antioxidants.
- Improved gut health: A variety of plant-based foods contributes to a more diverse gut microbiome. The human gut is home to trillions of bacteria that play a crucial role in digestion, immune function, and even mood regulation. A varied plant intake serves as food for different types of beneficial bacteria, and research has shown that this variety may lead to improved overall gut health.
- Enhanced immune function: The immune system relies on a variety of nutrients to function at its best. Zinc, vitamin C, vitamin E, and other antioxidants, commonly found in fruits and vegetables, help bolster the immune response, which could make you less susceptible to infections.
How to incorporate 30 a week into your diet
Achieving the goal of 30 different plants per week might seem challenging, but with a bit of preparation, it can be done!
- Plan your meals: Create a meal plan each week which includes variety. The forward planning ensures you buy the right ingredients for each meal and helps to achieve the necessary variety throughout the week.
- Visit local markets: Markets and greengrocers often carry seasonal and unique produce that you might not find in larger supermarkets. This can be a great way to explore new and varied options.
- Be adventurous with recipes: Experiment with different cuisines and recipes that showcase plant-based ingredients. This can make the process of trying new foods more exciting.
- Snack smart: Replace processed snacks with fresh produce such as pepper slices with hummus or an apple with a handful of nuts.
- Blend it up: Smoothies are an excellent way to pack in a variety of fruits and even some vegetables. Spinach, kale, and avocados can be easily blended with fruits for a nutrient-rich beverage.
- Use herbs and spices: Grains, nuts, seeds and even herbs and spices count within the 30. Try basil, parsley, coriander or spices like turmeric and ginger for added flavour and health benefits.
Remember, a varied diet not only keeps your meals exciting but can also contribute to your long-term health.
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