This is the finding of new research, led by scientists from Imperial College London, which analysed 95 studies on fruit and vegetable intake. The team found that although even the recommended five portions of fruit and vegetables a day reduced disease risk, the greatest benefit came from eating 800g a day (roughly equivalent to ten portions - one portion of fruit or vegetables if defined as 80g). REDUCING DISEASE RISK 
 
 The results revealed that even a daily intake of 200g was associated with a 16 per cent reduced risk of heart disease, an 18 per cent reduced risk of stroke, and a 13 per cent reduced risk of cardiovascular disease. "But our findings are quite clear in that they do support five a day, but there are even some further benefits for higher intakes." Compared with eating no fruit or veg a day, it showed: 
 
 200g cut the risk of cardiovascular disease by 13% while 800g cut the risk by 28% 
 
 200g cut the risk of cancer by 4%, while 800g cut the risk by 13% 
 
 200g cut the risk of a premature death by 15%, while 800g cut the risk by 31% 
 
 The researchers do not know if eating even more fruit and veg would have even greater health benefits as there is little evidence out there to review. However, many people struggle to even eat the five a day (400g) recommended by the World Health Organization. A portion counts as 80g (3oz) of fruit or veg - the equivalent of a small banana, a pear or three heaped tablespoons of spinach or peas. Lower risks of heart disease and strokes were linked to eating: 
 
 apples 
 
 pears 
 
 citrus fruits 
 
 salads 
 
 green leafy vegetables (eg lettuce) 
 
 cruciferous veg 
 
 Image caption Harriet is a big fan of spinach 
 
 Harriet Micallef, from Chippenham, says she often manages eight to 10 portions a day and has multiple portions of spinach every day. They also found the following may reduce cancer risk: green vegetables, such as spinach or green beans, yellow vegetables, such as peppers and carrots, and cruciferous vegetables. Dr Aune said that several potential mechanisms could explain why fruit and vegetables have such profound health benefits: "Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system. "This may be due to the complex network of nutrients they hold. "For instance, they contain many antioxidants, which may reduce DNA damage and lead to a reduction in cancer risk." - 
 
 'Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose response meta-analysis of prospective studies' by D. Aune et al is published in the International Journal of Epidemiology.
– If you've struggled to meet the World Health Organization's five-a-day fruits and veggies recommendation, you may want to reassess your consumption strategy. An Imperial College London study published in the International Journal of Epidemiology has found that doubling the current suggestion to 10 servings a day could stave off 7.8 million early deaths annually if people followed the new formula, the BBC reports. The study also pinpointed specific fruits and veggies that may help prevent heart disease and stroke (including apples, citrus fruits, and the cruciferous family of broccoli, cauliflower, and cabbage) and cancer (spinach, peppers, and carrots, among others). The health boost from these victuals may come from the "complex network of nutrients they hold," says study author Dagfinn Aune. The mega-study examined 95 separate studies that covered up to 2 million people and examined tens of thousands of different types of disease cases and 94,000 deaths. Researchers found upping fruit and veggie intake to about 28 ounces a day (a 10-serving equivalent) was tied to a 24% reduced risk of heart disease, a 13% decreased risk of all cancers, and a 31% slashing of premature deaths. Sarah Toule, head of health info at the World Cancer Research Fund, says not to go bananas if you can't hit that magic 10 each day—simply start with the baseline of five servings and try to sneak in a few extra whenever you can, maybe by "swapping one of your naughty snacks for a piece of fruit," she tells the Guardian. (At the very worst, you could end up much happier.)