You need to eat 30 fruit and veg a week for optimum health – the 7 surprising foods that count from popcorn to chocolate
WE’VE all been told how important it is for our health to have five portions of fruit and veg every day.
But experts now say that eating the same meal daily – every if it’s healthy – might not quite cut it.
Apparently, sampling a variety of plants throughout the week could be just as important.
Health experts advise you try and graze on 30 different types of plants each week in to stay healthy as you age and ensure a good balance to your gut microbiome – this is the community of bacteria that live in your gut.
According to research, eating this way might even lower your risk of cancer or other health conditions such as heart disease and type 2 diabetes.
Thirty might seem like an arbitrary number.
But findings from the British Gut Project in 2018 found that volunteers who who ate 30 or more different plants per week were more likely to have certain “good” gut bugs than those who ate just 10.
Now, the idea of eating 30 different plants a week might seem like a lot to take.
But according to Tim Newman, editor for the personalised nutrition platform ZOE, you might unwittingly be eating many more plants that you think.
From your morning brew to your post-lunch snack, here are seven surprising foods that count towards your 30 plants per week.
1. Chocolate
To the joy of chocolate lovers, the delicious treat might actually be better for your gut than you realised.
That’s because the melt-in-your-mouth bars are made from cocoa beans, which are technically seeds.
The beans are also fermented during the manufacturing process, meaning chocolate contains healthy compounds like polyphenols and fibre that feed your “good” gut bacteria.
Instead of Cadbury Milk or chocolate buttons, you might want to go for a darker variety for it to count towards your 30 plants.
Tim advised you go for a minimally processed 70 per cent bar, which should be enjoyed ‘in moderation’.
2. Coffee
In the same vein as chocolate, coffee beans are also seeds that contain fibre and keep your gut happy.
This means you’re adding to the tally with your morning cup of Joe – instant and decaf coffee count too.
3. Popcorn
Yup, your favourite cinema snack is also a plant.
The corn kernels are whole grains, meaning they’re less processed than refined grains like white rice, and they’re bursting with nutrients, according to Tim.
They’re also rich in fibre, meaning a handful of popcorn won’t make your blood sugar spike – as long as it’s not doused in sugar, salt and added flavourings.
It’s easy to make at home and you can add your own health toppings, like savoury spices or cinnamon.
Other whole grains that could add to your plant count include:
- barley
- bulgur wheat
- millet
- quinoa
- black, brown, red, or wild rice
4. Seeds
Seeds are steeped in protein, healthy fats, and fibre and each one is different nutritionally, so they all count towards your 30 plants.
Try anything from chia, to hemp, flax, poppy, pumpkin and sunflower seeds.
No need to eat them dry, they’re easy to add to a meal.
You can sprinkle them over your morning yoghurt, onto salads or soups and even sneak them into sandwiches for crunch.
5. Nuts
Nuts also contain a cocktail of healthy fats and fibre.
Tim had a tip for Brits: “If you’re in the UK, it’s cheaper to buy nuts from the baking aisle, rather than the snack section.
“Plus, these nuts are less likely to be coated in salt, flavourings, or other additives.”
Add them to your yoghurt and salad, or even chop them and toss them on top of a pasta dish or veggies.
You can also eat your nuts in nut butter form – just make sure it’s not the uber-processed kind with lots of sugar and additives.
6. Herbs
The way you flavour your meals can actually bring up your plant tally.
A teaspoon of herbs counts toward your 30 plants a week, according to Tim, who had a few suggestions about how you can incorporate the flavour bombs into your meals.
He advised you try adding:
- mint to salads, grains, peas, or carrots
- rosemary to roasted vegetables
- basil to pestos, dressings, soups, or salads
- chives to stews, salads, fish, and poultry
- coriander to salads, soups, curries, and stir-fries
- parsley to omelettes, sauces, salads, and soups
7. Spices
Same goes for spices!
A teaspoon of cumin, chilli powder, ginger, pepper, cinnamon and turmeric will make your meals sing and keep your gut happy too.
How much of each plant should I be having?
Tim said: “There are no exact serving sizes, but a handful of fruits, vegetables, whole grains, and beans — and a teaspoon of spices, seeds, and herbs — is a good starting guide.”