berry smoothie with fruit

The "5-a-day" recommendation in the United Kingdom is based on the idea that consuming at least 5 portions (equivalent to 400 grams) of fruits and vegetables daily provides a range of health benefits.

Here are some of the reasons why it's encouraged to eat 5 portions of fruits and vegetables a day in the UK:

Nutrient Intake: Fruits and vegetables are rich sources of essential vitamins, minerals, and dietary fiber. Consuming a variety of these foods helps ensure you get the necessary nutrients for good health.

Antioxidants: Fruits and vegetables are loaded with antioxidants, which help protect the body's cells from damage caused by free radicals. Antioxidants play a role in reducing the risk of chronic diseases, including heart disease and certain cancers.

Fiber: Fruits and vegetables are high in dietary fiber, which aids digestion and helps maintain a healthy weight. Fiber also reduces the risk of constipation and related digestive problems.

Reduced Risk of Chronic Diseases: A diet rich in fruits and vegetables has been associated with a lower risk of chronic diseases, such as heart disease, stroke, and certain types of cancer.

Weight Management: Fruits and vegetables are generally low in calories and high in water content, making them a valuable part of a weight management strategy. They help you feel full and satisfied with fewer calories.

Gut Health: The fiber in fruits and vegetables supports a healthy gut microbiome, which is linked to improved digestion and a stronger immune system.

Overall Health and Well-being: Eating a variety of fruits and vegetables can contribute to overall health and well-being, providing energy and vitality while reducing the risk of nutrient deficiencies.


It's important to note that the "5-a-day" recommendation is a simple guideline to encourage people to consume more fruits and vegetables and is based on the idea that greater consumption of these foods can have positive effects on health. The specific fruits and vegetables you choose can vary, as different types offer different nutrients and health benefits, so it's beneficial to include a wide variety in your diet.

One of our favourite fruits to have every day are our British Blackcurrants, you can buy them here. We love them on porridge or in smoothies!!