Until now, eating 5 servings of fruits and vegetables daily was considered enough for good health. However, an investigation carried out by the School of Public Health at Imperial College London (United Kingdom), the ideal amount is 10 servings a day.
To reach this conclusion, the experts conducted an analysis of 95 scientific studies evaluating the health benefits of consuming fruits and vegetables, finding that eating 800 grams of fruits and vegetables a day – or about 10 80-gram servings – it was associated with a lower risk of illness and premature death overall.
While consuming 5 servings of fruits and vegetables daily is, of course, beneficial, the researchers wanted to determine how many fruits and vegetables the body needs for maximum protection against disease and early death. Analysis of data from almost 2 million participants and around 43,000 cases of heart disease, 47,000 cases of stroke, 81,000 cases of cardiovascular disease (CVD) and 94,000 deaths resulted in eating 10 fruits and vegetables a day. up to 33% lower risk of illness and premature death.
Compared with consuming fruits and vegetables, participants who ate just 200 grams of fruits and vegetables a day – the equivalent of about 2.5 servings – saw health benefits: 18% lower risk of stroke, 16% lower risk of heart disease, 13% lower risk of cardiovascular disease and 4% lower risk of cancer.
Compared with participants who did not eat fruits and vegetables, those who ate 10 servings had a 33% lower risk of stroke, 28% lower cardiovascular disease, 24% lower risk of heart disease, and a decreased risk of heart disease. 13% in the risk of cancer.
The best fruits and vegetables
Apples, pears, green leafy vegetables, and cruciferous vegetables (such as cabbage or broccoli) were found among the most beneficial to health.
The study has been published in the International Journal of Epidemiology.
