Eat a football’s worth of vegetables and fruit a day.

That’s right: Eat just 400 grams of vegetables and fruit daily, and you’ll add pro-vitamin A and vitamin C, mineral micronutrients, and health-promoting phytochemicals with antioxidant, antibiotic, anticancer and other nutraceutical properties to your diet. Plus, you’ll enjoy the fresh, delicious taste, texture and colors only vegetables can bring to meals.

Vegetables are the very best source of micronutrients the human body needs for good health. The World Health Organization recommends daily consumption of 400 grams of vegetables and fruit…which also happens to be about the same weight as a football. A happy coincidence during this year of the World Cup.

The nutrients in vegetables will strengthen your body’s resilience to withstand the intensity of the Beautiful Game: those missed goals, yet another disputed yellow card, the heartbreak of a penalty shootout. And what about the thrill when your team’s strikers are on the move, flying past the defenders, and the goal is as open as the deep blue sea, with mere seconds left to play…only a healthy fan can endure this level of excitement.

So stop kicking yourself. Eat more fruit and vegetables, a football’s worth a day. Commit it to memory. Tell your kids. Tell your friends. 400 grams a day. By the end of the World Cup, you may find yourself feeling better than ever, even if your team doesn’t make it past the first round.
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