6. Most of us think only dairy products can help build bones, but dark green leafy vegetables such as broccoli and kale can
also provide calcium, while onions stop the process that causes bones to weaken. Studies from the University of Bern in Switzerland found just one gram of onion a day is enough to strengthen your skeleton.
7. Five portions a week of red fruit and vegetables - for example, tomatoes, watermelon and red pepper - can reduce the risk of lung cancer by a quarter.
8. Research at the University of Arizona has shown that a daily intake of five to ten portions of red, yellow or orange fruit and vegetables can reduce skin cancer risk by forming a UV protection layer under the skin.
9. According to the world's largest study on successful weight loss, focusing on a diet high in fruit and vegetables is a vital factor in losing weight and keeping it off. This is not surprising when you think that a 2-3tbsp portion of most fruit or veg contains just 50 calories - the same as five potato crisps or half a chocolate biscuit.
10. A high intake of fruit and veg has been shown to lower the risk of stomach cancer. A Swedish study on sets of twins found that a twin eating a high intake of fruit and vegetables had a 5.5 times less risk of stomach cancer than their brother or sister who did not eat a high intake of fruit and vegetables.
11. Research shows that compounds in cranberries and blueberries stop bacteria sticking to the inside of the urinary tract and so help prevent infections like cystitis from taking hold. A handful of blueberries or a glass of cranberry juice a day can cut frequency of attacks by 58pc.
12. Eating two-and-a-half carrots a day has been shown to lower cholesterol by 11 per cent in three weeks in Scottish studies. High cholesterol is one of the major risk factors in heart disease.
13. A 12 year American study showed a significant reduction in strokes among people
Broccoli can help strengthen bones
who consumed a high level of potassium. Fresh fruit and vegetables - particularly bananas, grapes, leeks and cabbages - all provide plenty of potassium.
14. Eating fewer than one-anda-half portions of fruit and vegetables a day increases your risk of cataracts - the major cause of blindness in the world - by 600pc. Spinach helps prevent cataracts and prevents agerelated macular degeneration - the commonest cause of blindness in people over 55.
15. Studies show that people who eat diets high in fruit and vegetables that contain vitamin B6 (such as bananas and avocados) find it easier to handle stress that those who did not.
Eat 5 by Helen Foster, published by Hamlyn, £5.99.
5 WAYS TO HELP YOU EAT 5 AT EVERY MEAL:
Breakfast
1) Sprinkle a cup of berries on your cereal - 1 portion.
2) Mash a banana on your toast instead of jam - 1 portion.
3) Make a smoothie: Combine a glass of fruit juice with a banana, and a cupful of berries or another fruit - 3 portions.
4) Have beans on toast with a grilled tomato - 2 portions.
5) Combine fresh fruit and yoghurt: Try a chopped apple with 1 tbsp chopped apricots and 1 tbsp apricots with low-fat natural yoghurt - 3 portions.
Lunch
1) Instead of buying a pre-packed sandwich, get one made to order and ask for tomato, avocado, rocket, onions and alfalfa sprouts with your filling - 1-2 portions.
2) Bring soup to work in a flask - heat up a can and throw in some frozen peas, sliced mushrooms, carrots, sweetcorn or asparagus. Each 2tbsp is a portion.
3) Have a glass of juice instead of a fizzy drink - 1 portion.
4) Have a dessert. A portion of fruit after your meal will fill you up and add nutrients - 1 portion.
Dinner
1) Add vegetables to pizzas and stir fries. Pile pizza with mushrooms, peppers, spinach and extra tomato sauce. Add carrots, peppers and bean sprouts to stirfries - 1-2 portions.
2) Make a fruit dessert: Stuff a cored apple with 2tbsp raisins and bake at 200C/400F/Gas 6 for 45 minutes - 2 portions.
3) When making mashed potato, add vegetables. Cabbage, swede, carrots, parsnips, chopped onion or sweetcorn all work well - and add nutrients - 1 portion.
WHAT IS A PORTION?
VERY LARGE FRUIT: cantaloupe melons, watermelons, pineapple = 1 LARGE SLICE
LARGE FRUIT: grapefruits, mangos, papayas = HALF A FRUIT
MEDIUM FRUIT: apples, avocados, bananas, oranges, peaches, pears = A WHOLE FRUIT
SMALL FRUIT: apricots, clementines, figs, kiwi fruit, passion fruit, plums, satsumas, tomatoes = 2 WHOLE FRUIT
BERRY-TYPE FRUIT: blackberries, blackcurrants, blueberries, cherries, cranberries, gooseberries, grapes, raspberries, strawberries = 1 CUPFUL(SHOULD BE COFFEE MUG SIZED)
STEWED, TINNED, MIXED FRUIT: apples, apricots, fruit cocktail, fresh fruit salad, peaches, pears, pineapples = 3 TBSP
DRIED FRUIT: apricots, bananas, cranberries, dates, figs, papaya, pineapple, raisins, sultanas = 1 TBSP
FRUIT JUICE: all actual fruit juices, including tomato, freshly squeezed or processed, not fruit drinks = 1 MEDIUM GLASS (150ML/ 5FL OZ)
MIXED SALAD VEGETABLES: celery, cucumber, iceberg and other pale lettuces = 1 DESSERT BOWLFUL
CRUCIFEROUS VEGETABLES: broccoli, Brussels sprouts, cabbage, cauliflower, radishes, turnips, swedes = 2 TBSP
GREEN LEAFY VEGETABLES: chard, dark green winter cabbage, kale, pak choi, rocket, romaine lettuce, spinach, watercress = 2 TBSP
OTHER VEGETABLES: aubergines, carrots, green beans, mushrooms, onions, peas, peppers, squashes = 2 TBSP
SPROUTING BEANS: alfalfa, bean sprouts = HALF A CUPFUL
BEANS AND PULSES: baked beans, black beans, chickpeas, kidney beans, lentils, soya beans = HALF A CUPFUL
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