Here are the numbers to hit and an easy recipe to sneak more vegetables into your diet.

We often talk about how diets rich in fruits and vegetables are good for your health. But how much do you need to average per day to reap real rewards? An analysis from Harvard indicates that a total of five servings per day of fruits and vegetables offers the strongest health benefits.

The research, published online March 1, 2021, by the journal Circulation, pooled self-reported health and diet information from dozens of studies from around the world, which included about two million people who were followed up to 30 years.

Compared with people who said they ate just two servings of fruits or vegetables each day, people who ate five servings per day had

• a 13% lower risk of death from any cause
• a 12% lower risk of death from heart disease or stroke
• a 10% lower risk of death from cancer
• a 35% lower risk of death from respiratory disease, such as chronic obstructive pulmonary disease.

“Fruits and vegetables are major sources of several nutrients that are strongly linked to good health, particularly the health of the heart and blood vessels: potassium, magnesium, fiber, and polyphenols [antioxidant plant compounds],” explains Dr. Daniel Wang, lead author on the study and a member of the Faculty of Medicine at Harvard Medical School and Brigham and Women’s Hospital.

But apart from salads, how else could you eat all those veggies you need on a daily basis?

Here’s a hack, a healthy recipe for a delicious tortilla you can have as dinner or brunch during the weekend.

Ingredients:

• Around 150 to 200gr of Broccoli
• Around 50 gr of carrots
• 2 egges
• Your favorite cheese
• Cherry tomatoes
• Mushrooms
• A bit of onion
• Olive oil

Follow the instructions on this 3 min video, I swear it is easier to listen to them than to read them and as usual, let me know how it goes!

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Love,

Yeli

Disclaimer:

Part of this article used the Harvard Health Publishing Magazine as source.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.