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A study was published in 2014 showing that 5 to 7 servings of fruits and vegetables a day could help lower the risk of dying during the study follow-up by as much as 40 percent. Since then, I’ve been promoting that goal of 5 to 7 servings. As of this month, however, the bar was raised even higher. New data with more than 2 million subjects showed that if you eat 10 servings of fruits and vegetables daily, you can reduce your risk of heart disease, stroke, cancer, and premature death. This is amazing news if your goal is to live as long and as healthy as possible.
The authors calculated that 8 million deaths a year could be avoided worldwide. Wow! So, what do 10 servings a day mean? One serving is half a cup of vegetables and a piece of fruit about the size of a baseball. Overall, the 10 servings added up to 800 grams or about 1 ¾ pound of fruits and veggies every day.
But how are you going to pack all of those fruits and veggies in? Below, I listed 18 ways to get more fruits and vegetables into your diet. My favorite method is using the NutriBullet every day. This amazing and affordable personal blender is perfect for your kitchen, workplace or even dorm room. It’s also great to take when traveling. By filling the 900W model full of fruits and vegetables, you can get 7 of the 10 servings that are the foundation for a healthy diet. Do you have a NutriBullet, yet? It may be the best purchase you ever make, as well as an awesome gift.
Eating nearly two pounds of fruits and vegetables a day is the best insurance against illnesses that can rob us of our wellness. Try a smoothie to start your day and you will upgrade your health to rock star health status.
Dr. Kahn is the founder of the award-winning Kahn Center for Cardiac Longevity, the most advanced integrative heart clinic for the detection and prevention of heart disease in the Midwest (www.kahnlongevitycenter.com), and the co-founder and medical director of the largest plant-based support group in the world (www.pbnsg.org). He’s also a Clinical Professor of Medicine at Wayne State University School of Medicine and Associate Professor at Oakland University-Beaumont School of Medicine and lectures internationally on heart attack prevention and heart disease reversal.
Kahn is a summa cum laude graduate of the University of Michigan School of Medicine. In addition to being a Fox TV commentator, he has a national public TV show, The Whole Heart Solution. He has authored three #1 bestselling in books with two more on the way, one titled Vegan Sex. He’s the owner of the largest bar and cafe in the Midwest, GreenSpace Cafe. Dr. Kahn also has a passion for music and has produced a Broadway musical.
Dr. Joel Kahn is very proud of his wife and elementary school sweetheart, Karen, and his 3 children and their mates. He adores his two rescue dogs, Jake and Eva. He's a practitioner of mindfulness, intermittent fasting, yoga, and laughter. His goal is to help you live to 100 with health and vitality by combining integrative, lifestyle and plant-based training.