While eating an apple a day is a good start, a new study finds eating five fruits and vegetables a day is the real deal when it comes to keeping the doctor away. In the study, researchers analyzed long-term prospective data pooled from over 1.8 million individuals in the U.S. and around the world. They found that those who ate their daily five servings a day had significantly improved odds of living longer.
This analysis reinforces the body of findings supporting the long-standing public health message of “5-a-day”. In the study, researchers found that compared to people who had two servings of fruits and vegetables a day, those who regularly had 3 servings of vegetables and 2 servings of fruits a day had a 13% lower risk of death from all causes. Their analysis also concluded that “five-a-day” decreases the risk of death due to heart disease and stroke by 12%, of cancer by 10%, and of chronic obstructive pulmonary disease and other respiratory diseases by a whopping 35%.
For the analysis, researchers pooled data from 26 different prospective studies that tracked 1.8 million individuals’ dietary patterns and health outcomes over time for as long as 30 years. Participants were from the U.S as well as 28 other countries on six continents, indicating these findings hold up across a diversity of ethnicities and dietary patterns.
Researchers found that not all fruits and vegetables were as potent in promoting longevity. Consistent with previous findings, those fruits and vegetables rich in vitamin C, beta carotene, and anti-oxidant phytonutrients most significantly improved long-term health. Green leafy vegetables, cruciferous vegetables, carrots, citrus fruits, and berries appeared to be especially associated with improved longevity while fruit juices and starchy vegetables such as potatoes and corn did not appear to contribute to longer life.
Among Americans, only 1 in 10 has been found to be regularly including five servings of fruits and vegetables daily. On average, most Americans currently eat only one serving of fruit and one-and-a-half servings of vegetables daily. Five servings may sound like a lot but keep in mind that a “serving” is defined as 1 cup of raw greens or ½ cup of other fruits and vegetables. While this study looked specifically at mortality rates, other studies examining rates of cancer, diabetes, hypertension, and high cholesterol as well as other chronic diseases have found a benefit to consuming even higher levels of vegetables and fruits. The Dietary Guidelines for Americans recommends 2.5 cups of vegetables and 2 cups of fruit daily for overall health, but since most Americans are nowhere near getting nine servings, these results indicating that longevity benefits are realized at five servings is welcome news.
What to do: This research provides strong evidence for the lifelong benefits of eating fruits and vegetables and suggests a goal amount to consume daily for increased longevity. Filling half your plate at meals with fruits and vegetables is a good way to work toward the goal of 5 servings a day. Your five daily servings can be met from a variety of fresh, frozen or canned fruits and vegetables. Besides having them plain, incorporate vegetables into your day as crudité and salads with healthy dips or dressings, or put them in stir-fries, sandwiches, omelets, smoothies, soups, casseroles, and sauces. Fruits make great stand alone snacks and are also great added to unsweetened yogurt, cereal, smoothies, homemade popsicles, and salads.
Source:
Wang DD, Li Y, Bhupathiraju SN, Rosner BA et al. Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation, 2021; DOI: 10.1161/CIRCULATIONAHA.120.048996
Adapted from articles available at:
https://www.washingtonpost.com/lifestyle/wellness/vegetables-fruits-diet-best-rule/2021/03/17/84202858-8739-11eb-8a8b-5cf82c3dffe4_story.html
https://www.sciencedaily.com/releases/2021/03/210301084519.htm
