A large study of nearly 2 million adults worldwide confirms what nutritionists have been suggesting for decades: eat your fruits and vegetables. Best of all? It actually does not take much to achieve health benefits that can prolong your life.
Research published in the journal Circulation compares data on 26 studies that include the eating habits of 1.9 million people from 29 countries. Researchers have found that eating about five servings of fruits and vegetables –especially if it is three servings of vegetables and two fruits, it is associated with the lowest risk of death. It has not been shown that more than the amount is eaten to provide extra benefits in terms of longevity. (Related: The 7 Healthiest Foods You Can Eat Now).
Those in the study who drank at least five servings had a 13% lower risk of dying from all causes, and it was particularly noticeable due to respiratory diseases – that many servings had a 35% lower risk of death due to chronic obstructive pulmonary disease has. .
Not all fruits and vegetables offer the same benefits. Starchy vegetables such as peas, maize and potatoes, as well as fruit juices, apparently did not reduce so many risks compared to more vitamin-packed options like green leafy vegetables, citrus fruits and berries.
Keep in mind that five servings may be less than you think. Here are some examples of a single serving size:
- Half an avocado
- 5 broccoli flowers
- 16 grapes
- 1 small banana
- 4 large strawberries
- 1 cup raw lettuce or other leafy vegetables
- Half a large pepper
- 1 medium apple, about the size of a fist
- 1 kiwi fruit
- 7 cherry tomatoes
Although the recent study found that five servings was the sweet spot for a longer life, that does not mean you will eat more, but according to John Bagnulo, PhD, director of nutrition at The Center for Mind-Body Medicine. He says the health of the gut is especially important for a number of benefits, from better digestion to improved immunity to a happier mood, and fruits and vegetables are the best stimulator for the health of the gut.
“Not only do you get more vitamins and minerals from fruits and vegetables, but you also get the best possible source of fiber when you eat them,” he says. ‘I suggest you get two cups per meal, or about half of your plate. There is honestly no downside to increasing your fruit and vegetable consumption. ‘
For more information, look at 7 habits that harm your immune system, according to Harvard.