How to live longer – the ‘health hero’ fruit you should eat every day

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Eating a healthy, balanced diet – including at least five portions of fruit and vegetables a day – could lower your risk of an early death, according to the NHS. You could also boost your lifespan by doing regular exercise. It’s the “miracle cure” we’ve all been waiting for, it said. Making some small diet or lifestyle changes could help to increase your life expectancy and avoid an early death. One of the easiest ways of improving your health is to eat a citrus fruit at least once a day.

Citrus fruits – including oranges, grapefruit and lemons – could improve your overall health, according to dietitian Juliette Kellow and nutritionist Dr Sarah Brewer.

People that eat plenty of citrus fruit are less likely to develop a number of diseases, including cancer, heart disease and diabetes, they said.

Everyone should aim to eat a portion of citrus fruit every single day.

“Best known for containing vitamin C, which supports the immune system, citrus fruits do far more than just fight infections,” they said in their book ‘Eat Better Live Longer – Understand What Your Body Needs To Stay Healthy’.

“They are linked with everything from protection against heart disease and cancer to slowing down cataract development.

“Numerous studies show diets high in citrus fruits protect against many diseases, including cancer, arthritis, heart disease, cataracts, and diabetes.

“The evidence suggests citrus fruits may help reduce the risk of cancer of the oesophagus, mouth, larynx, pharynx, and stomach by 40-50 per cent.

“The protective nutrients of citrus fruits – fibre, vitamin C, potassium, folate, and flavonoids – are located in different parts.”

Most of the antioxidants in citrus fruits are found in the pith – the lightly-coloured outer layer of the fruit, just after you peel the skin.

The zest contains the most vitamin C, while the actual flesh has good amounts of potassium, fibre and folate, they said.

For the largest health benefits, you should consider eating citrus fruits raw.

Eat at least five portions of fruit and vegetables every day, and do plenty of exercise, to lead a healthy life.

Exercise is a crucial aspect to improving your overall health, as well as helping you to live longer.

People that do regular exercise are up to 50 per cent less likely to develop type 2 diabetes and some cancers, said the NHS.

It may even slash the chances of coronary heart disease and stroke by up to 35 per cent.

All UK adults should aim for at least 150 minutes of moderate-intensity activity every week.

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