Is 5-a-day Correct? Exploring the Science of Fruit and Vegetable Intake

January 8, 2026 •

3 min read

The World Health Organization (WHO) recommended in 1990 that consuming at least 400g of fruit and vegetables per day could lower the risk of serious health problems. This advice formed the foundation for the widely adopted '5-a-day' public health campaign. While the message is simple and effective, recent research has sparked debate about whether five portions are truly optimal or if more is actually better.

Quick Summary

The '5-a-day' guideline, based on WHO recommendations, is a valid starting point for fruit and vegetable consumption. However, recent meta-analyses suggest that higher intakes, potentially up to ten portions, offer even greater health benefits for disease prevention.

Key Points

5-a-day is a minimum, not an ideal: While a good start, the 5-a-day guideline doesn't represent the peak health benefits achievable through fruit and vegetable consumption.
Higher intake means greater benefits: Studies suggest that consuming up to ten portions of fruits and vegetables daily offers greater protection against chronic diseases and premature death.
The 'right' mix matters: A Harvard study found that an optimal mix for longevity is about two fruit servings and three vegetable servings per day, highlighting the importance of variety.
Not all produce counts equally: While all fruits and vegetables are beneficial, whole produce, especially leafy greens and citrus, offers more benefits than sugary fruit juices or starchy vegetables like potatoes.
Achievability vs. Optimality: The 5-a-day target was chosen for its feasibility for the general public, balancing optimal health outcomes with a practical, accessible goal.
Practical strategies for more: Increasing fruit and vegetable intake can be achieved through simple steps like adding produce to existing meals, snacking smarter, and utilizing frozen or canned options.

The Origin and Purpose of the 5-a-day Guideline

Launched in the 1990s, the 5-a-day campaign aimed to make complex dietary advice simple, encouraging consumption of at least five 80g portions of fruits and vegetables daily. The goal was to boost nutrient intake and reduce the risk of chronic diseases like heart disease and certain cancers, building on the WHO's minimum recommendation of 400g daily. Its success stemmed from its easy-to-understand nature, promoting healthier eating habits.

The Rise of '10-a-day' and New Scientific Findings

While five portions are beneficial, growing scientific evidence indicates that greater intake leads to even better health outcomes. A major meta-analysis involving over two million people found optimal protection against chronic diseases and early death at around 10 portions daily. Separately, a 2021 study suggested an ideal daily mix for longevity was two fruit and three vegetable servings, while noting that exceeding five portions wasn't linked to additional benefits in that specific research, but overall higher amounts are generally positive. The consensus is that while five is a good start, more is associated with better health.

The Health Benefits of Increased Consumption

Higher fruit and vegetable intake is linked to significant health improvements. Consuming seven or more portions daily, for example, has been associated with a 42% lower risk of death compared to eating less than one. Benefits include:

Cardiovascular Health: Lower blood pressure, better cholesterol levels, and reduced risk of heart disease and stroke.
Cancer Prevention: A modest association with reduced risk for some cancers, particularly from varieties like leafy greens and cruciferous vegetables.
Weight Management: Their low-calorie, high-fibre content aids satiety and weight control.
Other Benefits: Improved digestion, reduced inflammation, and better overall nutrient intake.

Is 5-a-day a Myth? Examining the Nuances

The 5-a-day guideline is not incorrect, but rather a simplified, achievable target. Public health messaging often balances ideal scientific recommendations with what is practical for the general population. For many with low fruit and vegetable consumption, reaching five portions is a crucial and positive step. The guideline effectively raises awareness and encourages initial dietary changes. Emphasis has also grown on the types of produce, favoring leafy greens and citrus over sugary juices and starchy vegetables like potatoes, which count differently or not at all.

Making Sense of the Recommendations: 5 vs. 10 Portions

Understanding the different recommendations is key:


Feature	5-a-day Recommendation	10-a-day (Optimal) Intake
Origin	Public health campaign based on WHO minimums (400g daily).	Meta-analyses of studies examining long-term health outcomes.
Portion Size	Typically 80g per portion.	Same 80g portion size, but higher overall quantity.
Health Impact	Significant benefits for reducing risk of heart disease and cancer compared to low intake.	Greater, more significant reductions in risk of chronic disease and premature death.
Feasibility	Generally considered an achievable and practical goal for most people.	More ambitious but still attainable with planning and conscious effort.
Focus	Encouraging initial increase in fruit and veg intake for a healthier diet.	Aiming for maximum health benefits by replacing less healthy foods with more produce.

Practical Ways to Increase Your Intake

Here are simple ways to boost your fruit and vegetable consumption, whether aiming for five, seven, or ten portions:

Incorporate fruit into breakfast, like adding berries to cereal or spinach to a smoothie.
Add extra vegetables such as lentils, mushrooms, and peppers to main dishes like stir-fries or stews.
Choose fruit, vegetable sticks with hummus, or roasted chickpeas for snacks instead of less healthy options.
Use frozen and canned produce (without added salt or sugar) for convenience and nutrition.
Make half of your plate fruits and vegetables at each meal as a visual guide.
Eat a variety of colors throughout the week to get a broad range of nutrients.

Conclusion

The science indicates that while 5-a-day is a valuable public health message and a good minimum target, higher consumption offers greater health benefits. The guideline successfully encourages a base level of intake. However, research strongly suggests that consuming closer to ten portions provides superior protection against chronic diseases and premature death. For those starting out, reaching five portions is an excellent step. For others, aiming for ten can provide additional, significant health advantages. The key is to increase the variety and quantity of whole fruits and vegetables in your diet, while being mindful of sugary juices and starchy alternatives. Start small and gradually increase intake for sustainable progress. The goal is simply to eat more produce more often. [See related health resources](https://www.nhs.uk/live-well/eat-well/5-a-day/why-5-a-day/)

Frequently Asked Questions

While 5-a-day is a good minimum goal, mounting evidence suggests that higher intake, closer to 10 portions daily, offers even greater health benefits in preventing chronic diseases.

A portion is generally defined as 80g of fresh, frozen, or canned fruit and vegetables. For dried fruit, it's 30g, and for juices or smoothies, it's 150ml, but with limitations on frequency.

No, not all fruits and vegetables offer the same benefits. Starchy vegetables like potatoes, and fruit juices, provide less benefit than leafy greens, cruciferous vegetables, or whole fruits.

Concerns about fruit sugar are mostly relevant to processed juice and dried fruit. The sugars in whole fruit are contained within its fibrous structure and are absorbed more slowly, but limiting very high intakes is still prudent.

You can start by adding a portion of fruit to your breakfast, incorporating extra vegetables into one meal per day (like a stir-fry or sauce), and swapping a snack for a piece of fruit.

Juicing removes most of the fibre and concentrates the sugars, which can increase the risk of tooth decay and provide a less beneficial nutritional profile compared to eating whole fruit.

Yes, both frozen and canned (in water or natural juice, without added salt or sugar) fruits and vegetables count towards your daily goal and are often just as nutritious as fresh produce.