Forget 5 Fruits and Vegetables per Day: It Must Take 10 to Live a Long Time in Good Health
Five servings of fruit and vegetables a day is good for health, but 10 is much better and this measure could prevent up to 7.8 million premature deaths worldwide every year, say British researchers.
” We wanted to know how many fruits and vegetables we should eat to get the maximum protection against early mortality and the risk of chronic disease. Our results suggest that even if five servings of fruits and vegetables is good, 10 per day is even better, “says Dr. Dagfinn Aune, lead author of this work led to Imperial College London.
The study published in the International Journal of Epidemiology summarized the results of 95 different studies involving a total of about 2 million people. They evaluated up to 43,000 cases of heart disease, 47,000 cases of stroke, 81,000 cases of cardiovascular disease, 112,000 cases of cancer and 94,000 deaths.
Eating up to 800 g of fruits and vegetables – the equivalent of 10 servings and double the amount officially recommended – has been associated with a reduced risk of cardiovascular disease by 24%, a reduced risk of stroke 33%, cancer risk reduced by 13%, and a 31% reduction in premature death.
And not all fruits and vegetables have the same potential. Apples and pears, citrus fruits, salads and green vegetables such as spinach, lettuce and chicory, and cruciferous vegetables such as broccoli, cabbage and cauliflower have been found to be most effective in preventing Heart disease and stroke.
To reduce the risk of cancer, however, the menu should include green vegetables, such as green beans, yellow and orange vegetables such as peppers and carrots. And cruciferous vegetables.
The researchers found no difference in protection between cooked and raw plants.
These results will not be a surprise for the Net surfers. Indeed, since 2007, the guide “ The Best Way to Eat” suggests 4 to 7 servings per day of fresh vegetables, 0 to 2 of pulses and 3 to 4 of fresh and dry fruits, that is an average of 10 daily servings, with the same encouragement for cruciferous and other fruit and vegetable families than in this study.
Fruits and vegetables contain many antioxidants, fibers, factors that alter the level of hormones, elements like glucosinolates in cruciferous vegetables that activate enzymes that can help prevent cancer. Fruits and vegetables can also have a beneficial effect on the intestinal flora. They promote satiety and weight maintenance.
The hunter-gatherers who live in an environment bringing plants consume spontaneously close to a kilo per day.
If you decide to increase your intake of fruits and vegetables, it is better to choose them organic. They can be cooked to your liking: crudités, cooked and soups. Remember that a fruit juice is not worth a fruit: the more a food is transformed the more it loses its interest.