Researchers claim that two servings of fruits and three servings of vegetables a day would be beneficial. Photo credit: Shutterstock / Agave Studio
To be healthy, eat five types of fruit and vegetables every day! You must have heard this tagline from the National Health Nutrition Program. A new study by researchers at Harvard University supports the current program. She reveals that a smart mix of fruits and vegetables daily would reduce the risk of death.
And these researchers say two servings of fruit and three servings of vegetables a day would be beneficial. The slogan of Manger et Bouger, which we have been repeating for years, has therefore found a new echo with this study. According to this study, the five servings of plants per day would therefore be beneficial … On the other hand, it also means that any addition of vegetables or fruit would ultimately be of no use.
However, the researchers state that not all fruits and vegetables are created equal in terms of the services provided. So “green” or leafy vegetables would be better than corn or potatoes … The latter is a vegetable, but is not one of the recommended daily servings. Too rich in strength! If the USDA recommends between 5 and 9 types of fruits or vegetables per day as per international standards, that would be around 5.
So 5, 6 or 9 fruits and vegetables?
This new study is based on the diet of 100,000 people in combination with other studies. 66,719 women and 4,2016 men whose diet has been reviewed for 30 years. Among these people, some consumed 5 fruits or vegetables a day, some more, some less. They therefore made a connection between the number of plants consumed and the risk of death.
With two fruits and three vegetables, the plant-to-death ratio was the lowest. And that thanks to certain types of vegetables such as green vegetables. Fruit juices also appeared to be less “effective” than the fruit itself. Carrots, citrus fruits, and berries (cranberries) are also considered to be the best for health. The risk of death from all causes is reduced by approximately 13%, death from cardiovascular disease by 12%, and death from cancer by 10%. The largest reduction in deaths is from respiratory disease, with a 35% lower risk. 5 fruits and vegetables effortlessly! Photo credit: Solidarites-sante.gouv.fr
But how do you know the portions?
A serving of fruit is a whole fruit: apple, orange, banana, peach, pear … or half a cup of strawberries, raspberries, blueberries, black currants … or a cup of dried fruit (almonds, raisins, hazelnuts …) Serving leafy vegetables such as lettuce corresponds to one cup … or half a cup for fresh, frozen or canned vegetables such as green beans, carrots, asparagus, zucchini …
However, this study should be qualified simply because the data provided is that of the patient. On the other hand, the “tested” could improve their diet if their health deteriorated. However, eating fruits and vegetables cannot be harmful to your health … all you have to do is choose your favorites and incorporate them into your daily life!