How many servings of fruits and vegetables do you need to get each day to live longer? A new study published in Circulation, the journal of the American Heart Association, aims to provide an answer.
In an analysis of the data representing about 2 million people around the world, researchers identified five daily servings of fruits and vegetables – two servings of fruits and three vegetables, to be exact – as the ideal ratio to live longer. Diet rich in fruits and vegetables “helps reduce [the] a risk for many chronic health conditions that are the leading causes of death, including cardiovascular disease and cancer, “according to a news release on the findings.
It is important to note that not all fruits and vegetables are equal, and the researchers also find that the greatest benefits were seen in those who ate green leafy vegetables, such as spinach, lettuce and kale.
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For the study, researchers analyzed data from the Nurses’ Health Study and the Health Professionals Follow-Up Study, two robust studies involving more than 100,000 adults that were monitored for up to three decades.
The researchers noted that both data sets “contain detailed dietary information that is collected every two to four years.”
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For the meta-analysis, the researchers pooled data on fruit and vegetable and fruit intake from 26 studies involving nearly 2 million participants in 29 countries, and found that consuming five servings of fruits and vegetables a day had the lowest risk of death . They found that more than five servings were eaten.
In addition, the researchers also determined through the meta-analysis that two servings of fruits and three vegetables were “associated with longevity”, noting that those who ate five servings a day had a 13% lower risk of death , including a 12% lower risk of death from cardiovascular disease, including heart disease and stroke. They were also found to have a 10% lower risk of dying from cancer, as well as a 35% lower risk of dying from respiratory diseases, such as chronic obstructive pulmonary disease (COPD).
It is important to note that not all fruits and vegetables are equal, and the researchers also find that the greatest benefits were seen in those who ate green leafy vegetables, such as spinach, lettuce and kale. The benefits were also greater for those who ate vegetables “rich in beta-carotene and vitamin C, such as citrus fruits, berries and carrots”.
Meanwhile, “starchy vegetables, such as peas and corn, fruit juices and potatoes, have not been associated with a reduced risk of death due to all causes or specific chronic diseases,” they said.
“Our analysis of the two groups of American men and women yielded results similar to those of 26 groups around the world, supporting the biological credibility of our findings and suggesting that these findings could be applied to broader populations,” the lead study author Dong D said. Wang, MD, Sc.D., an epidemiologist, nutritionist and a member of the medical faculty at Harvard Medical School and Brigham and Women’s Hospital in Boston, in a statement.
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“This amount probably offers the most benefits in preventing serious chronic diseases and is a relatively achievable 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 nutritional recommendations generally treat all types of fruits and vegetables, including starchy vegetables, fruit juices and potatoes.”
“This research provides strong evidence for the lifelong benefits of eating fruits and vegetables and suggests a goal to consume daily for ideal health. Fruits and vegetables are naturally packaged sources of nutrients that can be included in most meals and snacks. because we have kept our hearts and bodies healthy, ”said Anne Thorndike, MD, MDH, chair of the American Heart Association’s Nutrition Committee and associate professor of medicine at Harvard Medical School in Boston. statement added.