SCOTS need to triple the amount of fruit and vegetables they eat each day to be healthy and enjoy a longer life, according to new research.


Scientists Imperial College London have said that the key to reaching a healthy old age is to eat 10 portions of fruit and vegetables every day, which could significantly reduce a person's risk of heart disease and cancer.


However, Food Standards Scotland (FSS) say that the average Scot struggles to fit in three portions each day, despite years of advice to eat more. 


Now fresh calls have been made for people to adopt a better diet in a bid to avoid succumbing to problems associated with obesity and diet-related disease.


Heather Peace, FSS’s Head of Nutrition Science and Policy, said: "People have got the message to eat more fruit and veg, but it is difficult to change habits.
"The thing that needs to change most is the eating of foods such as biscuits, cakes and pastries which are eaten between meals, which we need to do less of."


She added: "There are different reasons why Scots habe been stubborn to change. It may be that fruit and veg are perceived as expensive, or people do not like them or have not been introduced to them as a child."


Geoff Ogle, Chief Executive for FSS said: "The Scottish diet is a continuing concern, and should be for all of us. 
"On average we eat just over three a day. Our advice to consumers about healthy eating is illustrated by the Eatwell Guide.  
"The Eatwell Guide gives advice on the diet as a whole and advises that eating a variety of fruit and vegetables every day is essential but also highlights the need to eat plain starchy carbohydrates, some dairy, meat, oil rich fish and pulses to achieve a healthy balanced diet."


The Imperial College study, published in the International Journal of Epidemiology, found that the greatest benefit came from eating 800g a day - assuming that 80g is one portion - compared to people who ate none at all.


Consuming 10 portions a day was said to lower the risk of heart disease by a quarter, and was associated with a 33 per cent lower risk of stroke, a 28 per cent reduced risk of cardiovascular disease, a 13 per cent reduced risk of cancer, and a 31% reduction in the risk of dying prematurely.


The authors estimate that if everyone on the planet ate 10 portions of fruit and vegetables each day then 7.8 million premature deaths could be prevented worldwide.


The research team found that apples and pears, citrus fruits, salads and green leafy vegetables such as spinach, lettuce and chicory, and cruciferous vegetables such as broccoli, cabbage and cauliflower may help protect against heart disease, stroke, cardiovascular disease, and early death.


Cancer risk could be reduced by eating green vegetables, such as spinach or green beans, yellow vegetables, such as peppers and carrots, and cruciferous vegetables.


Lead author Dr Dagfinn Aune, from the School of Public Health at Imperial, said: "Our results suggest that although five portions of fruit and vegetables is good, 10 a day is even better.


"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.
He added: "It is clear from this work that a high intake of fruit and vegetables holds tremendous health benefits, and we should try to increase their intake in our diet."