IF you often forget to eat your five a day, try to remember three instead.
Munching on a trio of colourful fruit or veg can fend off memory loss in later life, a 20-year study from Harvard has found.
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Brightly coloured fruit and veg hold health-boosting chemicals called flavonoids, of which the biggest source is oranges, blueberries, strawberries and apples.
The research found that people who consume 600mg of flavanoids each day were 20 per cent less likely to suffer cognitive decline in old age.
Hayley Minn reveals the ideal portion size of each fruit and veg – and their other health benefits.
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Strawberries are a great source of vitamin C and rich in antioxidants, which may have benefits for heart health and blood sugar.
Apples are low in sodium and can lower cholesterol. They are a good source of fibre and one medium apple has 100 calories.
Blueberries are high in potassium, they can lower your risk of heart disease and cancer and are also anti-inflammatory.
Oranges are packed with vitamin C as well as minerals and antioxidants. They lower the risk of heart disease and kidney stones.
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Green peppers are a superfood high in iron, meaning regular amounts in meals can prevent and treat iron-deficiency anaemia.
Blackberries contain nutrients including potassium, magnesium and calcium, as well as vitamins A, C, E and most B vitamins.
Cherries are antioxidant-rich, they are a good source of fibre, vitamins and minerals, including potassium, calcium and folic acid.
Celery has 12 antioxidant nutrients in a single stalk to protect cells, blood vessels and organs from oxidative damage.
Pears are rich in essential antioxidants, healthy plant compounds and dietary fibre. They are fat and cholesterol-free.
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Carrots are a good source of fibre, vitamin K1, potassium and antioxidants. They are also linked to lower cholesterol.
Lemons contain a lot of vitamin C. They may aid weight loss and reduce your risk of heart disease, anaemia, and cancer.
Mango is a great low-calorie snack that is packed with nutrients including vitamins A, E, K, B6 and B5.
Sweet potatoes are rich in fibre and numerous vitamins and minerals, such as iron, calcium, selenium, B vitamins and vitamin C.
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Apricots are low in calories and high in anti-oxidants that fight free radicals. Try some dried for a healthy snack on the move.
Melons are low in calories and fat, they are also high in essential vitamins including C and minerals, plus water content.
Aubergines are a vine fruit that can give you an excellent source of fibre as well as vitamins B1 and B6, and potassium.
Watermelons are great for quenching your thirst and contain an amino acid called citrulline that can lower your blood pressure.
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Plums, with a mix of vitamins and minerals, including magnesium, can help reduce stress and fatigue.
Grapes are packed full of nutrients including vitamins C, K and B6. They also have potassium to regulate nerve signals .
Orange juice, drinking a small glass in moderation can give you a good hit of Vitamin C as well as a potassium boost.
Grapefruit juice contains magnesium, calcium and vitamin A – important for supporting the immune system and skin and eye health.
Source: Sun
