Eat 5 servings of fruits and vegetables every day: Live a longer and healthier life

A new study says that 5 servings of fruits and vegetables can add years to your life by making you more healthy. Read on to know more.

Diet is import for overall health. If you want to live a disease-free live and enjoy your old age to the fullest, you need to follow a balanced and nutritious diet from a young age. This fact is corroborated by a new study from Harvard Medical School that says that if you are scouting for a magic potion to live a longer and healthy life, try five daily servings of fruits and vegetables, in which two are fruits and three are vegetables. Researchers of this study combed through many studies representing almost 2 million adults globally. The American Heart Association's flagship journal Circulation published this study.

This eating habit lowers your risk of death from all causes by 13 per cent

Compared to those who consumed two servings of fruit and vegetables per day, researchers say, participants who consumed five servings a day of fruits and vegetable had a 13 per cent lower risk of death from all causes. They exhibited a 12 per cent lower risk of death from cardiovascular disease, including heart disease and stroke. Moreover, there was also a 10 per cent lower risk of death from cancer; and a 35 per cent lower risk of death from respiratory disease, such as chronic obstructive pulmonary disease (COPD). The study identifies an optimal intake level of fruits and vegetables and supports the evidence-based, succinct public health message of '5-a-day,' meaning that people should ideally consume five servings of fruits and vegetables every day.

Experts answer questions on type of food and right quantity to eat

Many health-related groups, like the American Heart Association, recommend the consumption of four to five servings each of fruits and vegetables daily. But it is possible that people may get inconsistent messages as to what really defines optimal daily intake of fruits and vegetables. What is the recommended amount? Which foods must one include and avoid?

Its official: 5 servings of fruits and vegetables is the best

For the purpose of this study, researchers analysed data from two studies including more than 100,000 adults who were followed for up to 30 years. They also pooled data on fruits and vegetables intake and death from 26 studies. This included about 1.9 million participants from 29 countries and territories in North and South America, Europe, Asia, Africa and Australia. Analysis of all studies revealed that intake of about five servings of fruits and vegetables daily was associated with the lowest risk of death.

Eat this, not that

Here we list what the researchers discovered during their aanalysis.

• Eating more than five servings was not associated with additional benefit.
• Eating about two servings daily of fruits and three servings daily of vegetables was associated with the greatest longevity.
• Not all foods that one might consider to be fruits and vegetables offered the same benefits.
• For example: Starchy vegetables, like peas and corn, fruit juices and potatoes were not associated with reduced risk of death from all causes or specific chronic diseases.
• Green leafy vegetables, including spinach, lettuce and kale, and fruit and vegetables rich in beta carotene and vitamin C, such as citrus fruits, berries and carrots, showed benefits.

(With inputs from IANS)