It’s hardly shocking to hear that you have to eat a lot of fruits and vegetables, but a new study is exactly what you need to live longer each.
The study, published in the journal Circulation, analyzed data from 66,719 women from the Nurses’ Health Study and 42,016 men from the Health Professionals Follow-up Study, comparing it with information on fruit and vegetable intake and the deaths of 26 studies. After analyzing the data, the researchers found that five servings of fruits and vegetables a day were linked to a longer lifespan.
Compared to people who ate only two servings of fruits and vegetables a day, those who ate five servings a day had a 13 percent lower risk of dying from any cause, a 12 percent lower risk of heart disease, a ten percent lower risk of cancer death and a 35 percent lower risk of due to respiratory disease.
The researchers became even more specific with the recommendations and noted that it is ideal to have three servings of vegetables and two servings of fruits daily. However, if you drink more than five servings of fruits and vegetables a day, you will not live long.
Not all fruits and vegetables are leveled based on the findings. The researchers discovered that starchy vegetables such as peas, corn and potatoes are not associated with a longer lifespan. Fruit juice also does not count according to the study.
Spinach, lettuce, kale and carrots are considered good options for vegetables, while berries and citrus fruits got high marks in the fruit section.
Fruit juice and potatoes were specifically mentioned in the conclusion, while the researchers wrote: “These findings support current nutritional recommendations to increase the intake of fruits and vegetables, but not fruit juices and potatoes.”
Currently, the American Heart Association recommends having four servings of fruits a day and five servings of vegetables a day. A serving can include a medium piece of fruit, a 1/2 cup of fresh or frozen fruits or vegetables and a cup of raw leafy vegetables.
Scott Keatley, a registered dietitian at Keatley MNT, tells Yahoo Life that he is “not at all surprised” by the findings, as they largely support current recommendations. He does contain some reservations. “This data is based on people telling researchers accurate and truthful information – which people sometimes do not,” he says. ‘Also keep in mind that people who have eaten more vegetables usually exercise more, drink less alcohol and do not smoke. These are big factors. ”
Rena Zelig, a registered nutritionist and dietitian and director of the Masters of Science in Clinical Nutrition program at Rutgers University, tells Yahoo Life that the study’s findings are “very consistent” with the advice most dietitians currently give. ‘Both fruits and vegetables are very good for you. It is filled with vitamins, minerals and fiber and therefore has many health benefits, ”says Zelig.
So, why do the recommendations lean more towards vegetables than fruits? A lot of it comes down to calories, Keatley says. “One of the biggest predictors for the development of a chronic health condition is excess visceral fat,” he explains. “Generally, fruits have more calories than vegetables, and over time you will have more vegetables if you have more vegetables.”
“Vegetables also tend to be more nutritious than fruits – more nutrients, fewer calories – and especially contain many nutrients that many people miss, such as folate, iron, magnesium, calcium and potassium,” said Mary Cochran, a registered dietitian. with Ohio State University Wexner Medical Center tells Yahoo Life. “It is logical that as people eat more vegetables, they get a higher concentration of these important nutrients, which can lead to improved health outcomes.”
Vegetables also ‘tend to have more fiber and less sugar’ than fruits, registered dietitian Sonya Angelone, a spokeswoman for the Academy of Nutrition and Dietetics, told Yahoo Life. “They also tend to have certain health-promoting compounds,” she says. “In addition, fiber feeds the good gut bacteria that produce more compounds to improve health and reduce the risk of disease.”
But why were potatoes, peas and maize called out? It is also not shocking for nutritionists. “Potatoes, peas and maize are known as starchy vegetables,” says Zelig. These vegetables also contain more calories than their counterparts, Keatley says. “They can all be part of a healthy diet, but if we compare spinach, for example, which contains seven calories per cup with peas, which contains 118, there is no competition,” he says. “Keeping the calories in line with what is needed for your body and workload is the most important thing you can do to maintain your health in the long run.”
To get more fruits and vegetables in your diet, Zelig recommends building your dishes around there. “I like to tell my patients to build their meal around a salad,” she says. “You can be so creative with it and you can add protein – chicken, meat, fish, beans, nuts and cheese – and even carbohydrates in the form of whole grains, while making the vegetables the star.”
Since cleaning and preparing products is a task, Angelone suggests buying pre-cut items, such as broccoli florets. You can also try throwing vegetables like spinach or kale into soups and sauces to increase your intake, she says. “Small changes are easier to maintain than drastic changes,” she says.
It is also important to keep products out and visible. “If you have a fruit and vegetable bowl with things you can indulge in when you are hungry, you will most likely go to the closet less and get a super-processed snack,” says Keatley. You can even transform your entrees and desserts to center fruits and vegetables. Keatley suggests that you have the habit of having a crudité dish or vegetable as an appetizer and fruit with your dessert.
On the whole, Zelig says that most people can see a big change if they incorporate more fruits and vegetables into their diet. “Fruits and vegetables usually contain fewer calories and more nutrients than other foods,” she says. “If you use more of it, you can change the whole profile of your diet for the better.”
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