A Long & Happy Life: The Untold Story Backed by Research
No, it’s not what we've been told
Gut Feeling: What You Eat Shapes How You Feel
The gut—often called the “second brain”—plays a far more important role in our emotional health than many people realize.
This nickname isn’t just catchy; it reflects the reality of the gut’s intricate enteric nervous system, a network of more than 100 million nerve cells (almost as many as the spinal cord!).
This complex system allows the gut to operate independently, while constantly sending signals to the brain in a two-way conversation that shapes how we feel, think, and even respond to stress.
At the heart of this communication lies the gut microbiota—a complex ecosystem of trillions of microorganisms living in our digestive tract, weighing approximately 4.4 pounds in total (yes, you read that right!). These microbes don’t just influence digestion; they help regulate mood, behavior, and mental health.
One of the most effective ways to support this internal ecosystem is through diet.
A higher intake of fruits and vegetables, reflected in higher blood levels of vitamin C, carotenoids, and α-tocopherol (key antioxidant markers), is associated with a lower risk of cardiovascular disease, cancer, and all-cause mortality.
Furthermore, it is also linked to a lower likelihood of experiencing anxiety, mental disorders, depressive symptoms, and even suicide, reducing the risk of depression by up to 62%.
But naturally, there’s little profit in prescribing broccoli.
Five Daily Portions is Not Enough
The health benefits are observed when consuming 800 grams of fruits and vegetables daily, which equals ten portions of 80 grams.
That’s double the classic “five a day” recommendation!
With TEN portions of these examples, you could achieve those benefits:
Fruits
1 medium fruit: kiwi, apple, orange, pear, banana
1 cup of small fruits: blueberries, raspberries, strawberries, blackberries, grapes
½ cup of sliced or diced fruits: melon, mango, pineapple, watermelon
Vegetables
3 heaping tablespoons of cooked vegetables: eggplant, broccoli, zucchini, spinach, peas
3 cups of leafy greens: spinach, kale, lettuce, arugula
½ cup of raw or cooked chopped vegetables: onion, cauliflower, bell pepper, carrot
1 whole medium vegetable: cucumber, tomato, carrot
Start incorporating these portions into your day and unlock their life-changing benefits. Your heart, body, and mind will thank you!
More for a Long & Happy Life
To your zenith within,
Sara Redondo, MD, MS in Nutrition
Thanks, Sara, for the info. What do you recommend on how much water to drink and percentage of calories from carbohydrates, fat, and protein?