MONDAY March 1, 2021 (HealthDay News) – Five servings. This is all fruits and vegetables you need to eat every day to live longer, according to new research.
Scientists analyzed data from more than 2 million people in the United States and dozens of other countries and found that eating about five servings of fruits and vegetables a day was associated with the lowest risk of premature death and the optimal balance was two servings of fruit and three servings of vegetables per day.
Compared to people who drank two servings of fruits and vegetables one day, those who had five servings a day had: 13% lower risk of death from any cause; 12% lower risk of death heart disease and stroke; a 10% lower risk of death from cancer and a 35% lower risk of death from respiratory disease, as chronic obstructive pulmonary disease.
Eating more than five servings of fruits and vegetables a day did not provide additional benefits, according to the study published March 1 in the journal Circulation.
But reaching that five-day goal may be harder than you think, because only about 1 in 10 adults eat enough fruits or vegetables, according to the U.S. Centers for Disease Control and Prevention.
“While groups like the American Heart Association recommend four to five servings of fruits and vegetables per day, consumers are likely receiving inconsistent messages about what defines optimal daily intake of fruits and vegetables, as the recommended amount, and foods to include and avoid “. Study author Dr Dong Wang said in a press release. He is an epidemiologist and nutritionist at Harvard Medical School and Brigham and Women’s Hospital in Boston.
The researchers also found that not all fruits and vegetables were protective. Green leafy vegetables (like spinach, lettuce, and kale) and fruits and vegetables high in beta-carotene and vitamin C (like citrus fruits, berries, and carrots) were beneficial, but starchy vegetables like peas and corn , fruit juices and potatoes were not associated with a lower risk of death from any cause or some chronic disease.
Investigators determined that “not all fruits and vegetables offer the same degree of benefit, although current dietary recommendations generally address all types of fruits and vegetables, including starches, juices, and apples. of land, the same way, ”Wang said.
Overall, the results support the evidence-based public health messages that people should consume five servings of fruits and vegetables per day, according to Wang.
“This amount probably offers the most benefits in terms of preventing major chronic diseases and is a relatively achievable contribution for the general public,” he said.
The Harvard School of Public Health has more information on fruits and vegetables.
SOURCE: Circulation, press release, March 1, 2021