Five daily portions of fruit, vegetables lower death risk

Add a substantial amount of fruits and vegetables in your diet - at least five portions - and live your life disease free. According to a new study, higher consumption of fruits and vegetables is associated with a lower risk of mortality from all causes, particularly from cardiovascular diseases. 'The results support current recommendations to increase consumption of fruits and vegetables to promote health and longevity,' researchers added. (Read: 7 health benefits of custard apples)

To get this figure, the team from China and the US analysed results of 16 studies involving 833,234 participants and 56,423 deaths. Higher consumption of fruit and vegetables was significantly associated with a lower risk of death from all causes. 'Average risk of death from all causes was reduced by five percent for each additional daily serving of fruit and vegetables, while risk of cardiovascular death was reduced by four percent for each additional daily serving of fruit and vegetables,' the study noted. (Read: 7 health wonders of antioxidant-rich foods (Gallery))

These results conflict with a recent study published in the Journal of Epidemiology and Community Health, suggesting that seven or more daily portions of fruits and vegetables were linked to lowest risk of death. New research identified a threshold around five servings per day, after which the risk of death did not reduce further. (Read: 9 reasons sprouts are good for your health)

Here are some recommendations to help you plan your fruit snacks according to the time of day -

Fruits to energize your mornings

People generally workout early in the mornings and hence, it is recommended to eat fruits that are high in fibre during this time. Fruits that can be consumed in the morning include pears, apples, musk melons, pomegranates and bananas. Avoid citrus fruits in the morning as they may cause acidity (increase the pH levels) when consumed on an empty stomach.

Fruits that are good for mid-meals (between breakfast and lunch)

This is the best time to have citrus fruits like oranges, sweet lime and those containing high levels of vitamin C such as cherries and strawberries. Mangoes are a good option if you're looking for something to gorge on between meals, as they are rich in antioxidants, high in fibre and high in calories (boost your body). Read more about What is the right time to have fruits?

With inputs from IANS

Photo source: Getty images

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