How many servings of fruits and vegetables should you eat each day to live a longer life? A new study published in Circulation, the journal of the American Heart Association, aims to provide an answer.
In an analysis of data representing about 2 million people worldwide, the researchers identified five daily servings of fruits and vegetables – two servings of fruits and three of vegetables, to be exact – as the ideal proportion to live a life longer. Diets rich in fruits and vegetables “help to reduce [the] risk of numerous chronic health conditions that are the leading causes of death, including cardiovascular disease and cancer, “according to a press release on the findings.
It is important to note that not all fruits and vegetables are created equal, with the researchers also finding that the greatest benefits were seen in those who ate vegetables with green leaves, such as spinach, lettuce and cabbage.
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For the study, the researchers analyzed data from the Nurses’ Health Study and the Health Professionals Follow-Up Study, two robust studies that included more than 100,000 adults monitored for up to three decades.
The researchers noted that both sets of data “included detailed dietary information collected repeatedly every two to four years”.
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For the meta-analysis, the researchers gathered data on fruit and vegetable intake and death from 26 studies that included nearly 2 million participants in 29 countries, finding that consuming five servings of fruit and vegetables a day was associated with a lower risk of death. Eating more than five servings “was not associated with additional benefits,” they found.
In addition, researchers through meta-analysis also determined that two servings of fruits and three servings of vegetables were “associated with great longevity”, noting that those who ate five servings a day had a 13% lower risk of death overall, including a 12% less risk of death from cardiovascular disease, including heart disease and stroke. They also had a 10% lower risk of death from cancer, as well as a 35% lower risk of death from respiratory diseases, such as chronic obstructive pulmonary disease (COPD).
It is important to note that not all fruits and vegetables are created equal, with the researchers also finding that the greatest benefits were seen in those who ate vegetables with green leaves, such as spinach, lettuce and cabbage. The benefits were also greater for those who ate vegetables “rich in beta-carotene and vitamin C, such as citrus fruits, berries and carrots,” the researchers said.
Meanwhile, “starchy vegetables such as peas and corn, fruit juices and potatoes have not been associated with a reduced risk of death from all specific causes or chronic illnesses,” they said.
“Our analysis of the two cohorts of men and women in the US produced results similar to those of 26 cohorts worldwide, which supports the biological plausibility of our findings and suggests that these findings can be applied to broader populations,” said the author. from the study Dong D Wang, MD, Sc.D., epidemiologist, nutritionist and faculty member at Harvard Medical School and Brigham and Women’s Hospital in Boston, in a statement.
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“This amount is likely to offer the greatest benefit in terms of preventing major chronic diseases and is a relatively reachable intake for the general public,” he said of the five servings. “We also found that not all fruits and vegetables offer the same degree of benefit, although current dietary recommendations generally treat all types of fruits and vegetables, including starchy vegetables, fruit juices and potatoes, in the same way.”
“This research provides strong evidence of the lifelong benefits of eating fruits and vegetables and suggests a target amount to be consumed daily for optimal health. Fruits and vegetables are sources of naturally packaged nutrients that can be included in most meals and snacks. , and are essential to keeping our hearts and bodies healthy, “added Anne Thorndike, MD, MPH, chairman of the American Heart Association’s nutrition committee and associate professor of medicine at Harvard Medical School in Boston, in a statement.