Global cohort studies show that consuming around 5 servings of fruit and vegetables daily is the optimal amountwould be for longevity. This is according to new research that researchers recently published. Plant-based diets help reduce the risk of numerous chronic diseases. Most of these are major causes of mortality, including cardiovascular disease and cancer.
At least 5 portions of fruit and vegetables in the daily menu
According to the study authors, most consumers receive inconsistent messages about what defines the optimal daily intake of plant-based foods. They therefore analyzed data from two studies with more than 100,000 adults. In these, researchers observed the participants for over 30 years. Both datasets contained detailed nutritional information collected repeatedly every two to four years. For this analysis, the team also pooled data on admission and death from 26 studies. Around 1.9 million participants from 29 countries in Europe, Asia, Africa and Australia took part. The results show that eating about five servings of fruits and vegetables daily was associated with the lowest risk of death. Not all foods considered fruits and vegetables provided the same benefits. For example, starchy vegetables like peas and corn, fruit juices, and potatoes were not associated with a reduced risk of death from all causes or certain chronic diseases.
On the other hand showedgreen leafy vegetables, including spinach, lettuce and kale, as well as products high in beta-carotene and vitamin C, such as citrus fruits, berries and carrots, provide multiple benefits. This study identifies an optimal intake of 5 servings of fruits and vegetables. Thus, it also supports the evidence-based, concise public health message. This amount likely provides the greatest benefit in terms of preventing serious chronic diseases and is a relatively achievable intake for the general public.
A limitationthis researchhowever, is that it is observational. It shows a connection between fruit and vegetable consumption and the risk of death. However, there is no direct cause-and-effect relationship between them. This would be a target amount that can ensure optimal health on a daily basis. Fruits and vegetables are naturally packaged sources of nutrients that can be included in most meals and snacks.
