A large study of nearly 2 million adults worldwide confirms what nutrition experts have been suggesting for decades: Eat fruits and vegetables. Best of all? In fact, it doesn’t take much to get health benefits that can extend your life.
Research published in the journal Circulation compared data from 26 studies covering the eating habits of 1.9 million people in 29 countries. The researchers found that eating about five servings of fruits and vegetables –particularly if there are three servings of vegetables and two of fruits – has been associated with the lowest risk of death. Eating more than that amount has not been shown to bring additional benefits in terms of longevity. (Related: The 7 healthiest foods to eat now).
Those in the study who consumed at least five portions had a 13% lower risk of death from all causes, and this was particularly notable with respiratory diseases – that many portions conferred a 35% lower risk of death from a condition like chronic obstructive pulmonary disease.
However, not all fruits and vegetables offer the same benefits. Starchy vegetables such as peas, corn and potatoes, as well as fruit juices, do not appear to offer as much risk reduction compared to options full of vitamins, such as green leafy vegetables, citrus fruits and berries.
Remember that five servings may be less than you think. Here are some examples of a single portion size:
- Half avocado
- 5 broccoli florets
- 16 grapes
- 1 small banana
- 4 large strawberries
- 1 cup of raw lettuce or other green leaves
- Half a large bell pepper
- 1 medium apple, about the size of your fist
- 1 kiwi
- 7 cherry tomatoes
Although the recent study found that five servings appeared to be the sweet spot for a longer life, that does not mean that eating more will not bring other health benefits, according to John Bagnulo, PhD, director of nutrition at The Center for Mind- Body Medicine. He says gut health is particularly important for a number of advantages, from better digestion and enhanced immunity to a happier mood, and fruits and vegetables are the best gut health stimulants.
“You are not only getting more vitamins and minerals from fruits and vegetables, but you are also getting the best possible source of fiber when you eat them,” he says. “I suggest taking two cups per meal, or about half your plate. Honestly, there is no downside to increasing fruit and vegetable consumption. “
For more information, be sure to check out 7 habits that are damaging your immune system, according to Harvard.