Imagine, for a moment, that your doctor tells you about a preventative medicine that could reduce your risk of developing common diseases of the heart, brain and eyes, enhance your mental health, and ward off diabetes, stroke and cancer. Whatâs more, it has no side effects and the cost could be covered by your weekly grocery bill. Oh, and it might even ensure you live longer. It sounds too good to be true, right? If such a miracle treatment regime existed, surely everyone would be taking it.
It does, and theyâre not.
Turns out, an apple a day really can keep the doctor away (though you might want to add a couple of carrots, a handful of broccoli, some peas, and a banana). In recent years, a whole bunch ofÂ major research studiesÂ have shown a strong link between eating sufficient fruits and vegetables, and living a longer healthier life. Most studies show that a plant-rich diet starts to bear fruit (sorry!) when you eat at least 14oz a day - equivalent to 400 grams, or about 5 cup-sized servings.Â
The benefits get even greater if you eat more - some experts recommend you shoot for 8-10 servings - but researchers have found that 5-a-day is enough to correlate with longer life expectancy, and a reduced risk of:
high blood pressure
heart disease & stroke
type 2 diabetes
some types of cancer
macular degeneration & cataracts
cognitive decline & Alzheimerâs disease
depression & anxiety
Itâs that easy: eat more fruit and veggies, and youâre likely to live a longer, healthier life. In fact, itâs one of the few things that all nutritionists and medical experts seem to agree on. These days, thereâs also a growing consensus among global health researchers and climate scientists that moving to a diet thatâs more reliant on fruits and vegetables is essential for the survival of our species, let alone for individual wellbeing. But as many as 9 out of 10 people in the US are not reaching their daily minimum, according toÂ a 2017 CDC study. And in Europe, 3 out of 4 people donât get 5-a-day.Â
There are many reasons for this. A lot of people find it hard to access or afford fresh produce. Others donât fully understand the benefits, donât know how to prepare fruits and veggies, or simply dislike them. And many of us struggle to fit all those fruits and veggies into our busy lifestyles. Even if weâre buying them, weâre not using them in time. Researchers estimate that households in the US throw away about 30% by mass of the fresh produce they buy, making it the most wasted food category in the country.
We want everybody to eat their 5-a-day - and more, if possible. Itâs the right solution for the people, and for the planet. Thatâs why weâre doing our best to spread the word that 5-a-day is one of the easiest ways to feel better and live longer. And with our products, weâre making it simpler for busy people to top up their fruit and veg intake, on the go. Each individual kencko smoothie gets you halfway to your 5-a-day minimum. Thatâs because itâs made from at least 220 grams of whole, fresh fruit and veggies, and nothing else. We donât add any sweeteners, flavorings or preservatives, and we donât take anything out except water. By flash-freezing the raw ingredients, then slowly drying them, we lock in the essential nutrients and the gut-friendly fiber, so we can deliver it to you in a format that lasts months, instead of days.Â
Weâre all about helping you nourish yourself more, and waste less. Right now, weâre working hard to bring you more fast and easy fruit-and-veggie solutions for all your busy days - and to make them more affordable to everyone.Â
If you arenât hitting your 5-a-day yet, donât panic! The good news is that any additional fruits and vegetables in your diet make a difference, especially if you swap out something less healthy, like meat or processed snack foods. Our top tip: try to get at least one serving with breakfast - whether itâs spinach with your eggs, berries with your cereal or a quick kencko smoothie. Start your day with a healthy smoothie, and more often than not youâll have a smoothie kind of day. You donât just get a head start on your daily fruit and veggie goal, youâll also feel more motivated to choose nutritious foods throughout the day.
A serving is equivalent to about a cup, or the contents of your cupped hands.Â
Aim for a wide variety of produce that you enjoy. As a general rule, eat more veggies than fruit.
Youâve probably heard the advice to âeat a rainbowâ - what you may not know is that different colors indicate the presence of different nutrients, so including a variety of colorful produce isnât just easy on the eye, itâs great for your health, too.Â
Here are some more suggestions for getting your daily dose of plant power. Happy eating!
1 apple, banana, orange or pear
A cup of chopped melon, pineapple or mango
6 or 7 strawberries
2 kiwi fruit, satsumas or plums
A cup of cherries or berries
Half a grapefruit
Half a cup of unsweetened dried fruit (raisins, apricots, etc)
A cup of cooked kale, spinach or other greens
2 cups of raw salad greens
1 Â˝ celery sticks, a 2-inch chunk of cucumber, or a medium carrot
A cup of broccoli or cauliflower florets
1 medium tomato, or 6-7 cherry tomatoes
3 asparagus spears
A cup of grated/spiralized carrot or zucchini
An ear of sweetcorn