Many people know that they need it, but only one in ten eat enough fruit and vegetables.
Here you will find the antioxidants
Some foods from the plant kingdom contain more antioxidants than others:
- Blue and Red Grapes
- Blueberries and aronia
- Beans and Lentils
- Green tea
- Cocoa and dark chocolate
- Spices, especially cloves, peppermint, almonds and cinnamon
- Lemon peel
5 a day ensures health
Live healthier with Mediterranean food
Dietary supplement does not work
Eight out of ten Norwegians know that antioxidants are beneficial to the body, but only one in ten gets the recommended daily dose, showing a nationwide survey conducted by Norstat on behalf of Midelfart Sonesson.
Get enough food
Norwegians know that antioxidants are good for health and that we find the antioxidants in fruits and vegetables – but only the few of us manage to eat enough.
Two out of three under 30 years know that antioxidants can protect cells and reduce the risk of disease. But one in four Norwegians eats only one serving of fruit, green or berries a day.
Will – but will not work
Antioxidants are found primarily in fruits, vegetables, berries, spices and herbs, as well as coffee and tea.
Half of us would like to have eaten more fruit and vegetables.
Today, only eleven percent eat five a day. The recommendation to eat five a day is equivalent to 750 grams of fruit and vegetables.
Take the test: Do you eat enough fruit and vegetables?.
Highest grade in the class
Those who eat the most fruits and vegetables, and thus get the most antioxidants, are people over 45 years old.
According to the report in Norwegian Nutrition 2008, there are women and highly educated who eat the most fruits and vegetables. The differences are greatest when we look at the intake of vegetables.
Food but not dietary supplement
Following the recommendation of eating five a day can significantly reduce your risk of cancer. Do you eat fruit and vegetables, you get vitamin C, vitamin A, iron, potassium, dietary fiber and a variety of other vitamins and minerals. Besides, the plant food is a unique source of antioxidants.
We do not know which drugs and antioxidants are most important for cancer risk or heart disease. Studies made on single antioxidants isolated in capsules and tablets have no effect on cancer or prevention of cardiovascular disease – unlike fruits and vegetables.
Clean supplements do not work
When you eat plant food, you get hundreds of different antioxidants at the same time. Probably the antioxidants must be eaten together to affect your health.
Clean antioxidant supplements (Vitamin C, E and A, selenium and zinc) do not work preventive in diseases. Herbal remedies and extracts from exotic fruits and berries score high on antioxidant analyzes and may be an option for people who do not like fruit or vegetables.
How to eat five a day
5 per day means 750 grams of plant food, one portion of which is 1.5 dl or 150 grams. This we can divide into 300 grams of fruit and berries and 450 grams of vegetables and potatoes.
You get the most antioxidants when you eat different vegetables and fruits in different colors. Both raw and cooked vegetables are good sources of antioxidants.
Three suggestions for 5 a day
- Breakfast: 1 glass of grape juice
- Lunch: 1 ½ carrots
- Dinner: 3 boiled potatoes and a bowl of lettuce
- Evening: 1 pear and 2 strawberries
- Breakfast: ½ banana, tomato and cucumber on the bread slices
- Lunch: 1 bowl of vegetable soup and 1 mandarin
- Dinner: 1 serving cooked or woked vegetables
- Dessert: Fresh Fruit Fruit Salad
- Evening: 1 smoothie with frozen or fresh berries
- Breakfast: Muesli with fresh berries
- Lunch: Peppers and tomatoes on the bread slices
- Middle age: 1 orange
- Before or after exercise: 1 course
- Dinner: 1 serving steamed vegetables
- Evening: 1 carrot