The answer may surprise you: as much as you want!

The advice to eat no more than 2-3 pieces of fruit per day seems out of the blue, because science does not support this. Fruit is packed with essential vitamins, minerals, antioxidants and fiber. Research shows that regular fruit consumption reduces the risk of several diseases, including cardiovascular disease, diabetes, cancer and high blood pressure.

Don't worry about the sugars in fruit; the fiber and polyphenols help keep your blood sugar levels stable, even in people with diabetes. There are even studies that show that eating 20 pieces of fruit per day does not cause increased blood sugar levels.

An extensive analysis of studies showed that consuming up to 800 grams of fruits and vegetables daily significantly reduces the risk of cardiovascular disease and cancer. Red, blue-purple fruits such as berries, cherries and grapes in particular have beneficial effects due to their low-glycemic properties and the fact that they are rich in anthocyanins, powerful antioxidants that have anti-inflammatory properties and promote heart health.

A comprehensive meta-analysis of 142 published studies from 2017 revealed that consuming up to 800 grams of fruits and vegetables daily significantly reduced the risk of death from cardiovascular disease and other causes. An intake of 600 grams also appeared to provide clear protection against death from cancer. These amounts are considerably higher than the recommendations that are usually made and are not even achieved by many people in the Netherlands! In particular, fruits such as apples, pears, citrus fruits, cruciferous vegetables, yellow/orange vegetables and green leafy vegetables showed a powerful protective effect.

It is crucial to consume a wide range of fruits, as diversity in plant-based diets is the best guarantee of getting all the necessary nutrients.

Of course, it is important not to rely solely on fruit as your main source of nutrition. By basing your diet primarily on fruit, you risk missing out on essential nutrients found in other food groups. A balanced diet should therefore consist of a combination of vegetables, legumes, whole grains, nuts and seeds, in addition to the consumption of fruit.

However, if you have the ambition to consume five portions of fruit every day, and at the same time provide sufficient variation in your other diet, then this can definitely contribute to a healthy lifestyle!

So, if you want to eat 5 pieces of fruit every day in addition to other foods like vegetables, legumes, whole grains, nuts and seeds, then go for it!

Remember: variety is key. Try eating different types of fruits to get all the nutrients you need. And remember, fruit shouldn't be your only food source; a balanced diet includes a variety of food groups.

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