EATING 10 portions of fruit and vegetables every day could significantly reduce a person’s risk of heart disease and cancer, a new study has found.

While eating the recommended five a day still helps reduce disease risk, the highest benefits are seen when people consume 10 portions, researchers found.

The study, published in the International Journal of Epidemiology, also identified which fruit and vegetables provided the greatest protection against disease.

Researchers from Imperial College London analysed data from 95 studies concerning fruit and vegetable intake. The team found that although even the recommended five portions of fruit and vegetables a day reduced disease risk, the greatest benefit came from eating 800g a day – assuming that 80g is one portion – compared to people who ate none at all.

But even smaller intakes had benefits – a daily intake of two-and-a-half portions was associated with a 16 per cent reduced risk of heart disease, a four per cent lower risk of cancer and a 15 per cent reduction in the risk of premature death.

Consuming 10 portions a day was associated with a 24 per cent reduced risk of heart disease, a 33 per cent lower risk of stroke, a 28 per cent reduced risk of cardiovascular disease, a 13 per cent reduced risk of cancer, and a 31 per cent reduction in the risk of dying prematurely. 

The authors estimate that if everyone on the planet ate 10 portions of fruit and vegetables each day then 7.8 million premature deaths could be prevented worldwide.

The research team also found that apples and pears, citrus fruits, salads and green leafy vegetables such as spinach, lettuce and chicory, and cruciferous vegetables such as broccoli, cabbage and cauliflower may help protect against heart disease, stroke, cardiovascular disease, and early death.

And cancer risk could be reduced by eating green vegetables, such as spinach or green beans, yellow vegetables, such as peppers and carrots, and cruciferous vegetables.

But Dr Alison Tedstone, chief nutritionist at Public Health England, said: “The 5-A-Day target is the foundation of a healthy balanced diet and is an achievable way to help prevent a number of diseases.”