Page 42 - BBC - The Scientific Guide to a Healthier You

FRUIT

An apple a day keeps the
doctor away. Along with the
rest of the inhabitants of the
fruit bowl, apples have a
reputation for being able to

lower the risk of mortality.
But how true is this? Plenty of
studies out there show that people
who eat fruit tend to be healthier than
fruit-shunners, and have reduced risks
of cardiovascular disease and cancer.
This could be because fruit contains
vitamins and fibre, which are good for
health, as well as antioxidants that
help to repair cells.
Yet the debate around the
recommended amount of fruit to
consume daily continues. A BMJ study
suggests if you can stretch to seven
portions of fruit and vegetables you’re
doing yourself some real favours. Risk
of disease development over the
course of the study reduced by 42 per
cent for seven or more portions of fruit
and veg. The government’s current
advice sticks at five daily portions.
We still have problems reaching that
target, let alone increasing it.
But don’t get your fruit fix by

swigging back juices or smoothies.
Many fruit juices contain large
amounts of sugar. And juices that are
100 per cent fruit still contain almost as
much sugar as a sweetened drink.
You’re better off eating the actual
orange than drinking it.
And here’s another excuse to slip
that apple into your teenager’s school
bag. Recent studies reveal that a high
intake of carotene-rich fruit – such as
apples, oranges, bananas and grapes –
during adolescence is associated with a
lower risk of breast cancer. Just three
portions of fruit a day could reduce the
risk of breast cancer by an impressive
25 per cent.

VERDICT: Start the fruit habit

early, but eat it in its natural form
rather than squished into juices
and smoothies.

42 BBC SCIENCE FOCUS MAGAZINE COLLECTION