An apple a day might have helped to keep the doctor away but that is no longer enough if you want to live longer and much healthier.
The true secret to a long and healthy life is to have five daily servings of colourful fruits and vegetables. To be precise, it must be the right mix of 2 servings of fruits and 3 vegetables, states the findings of a new research published by the American Heart Association in its journal, Circulation.
The research which included nearly 2 million adults worldwide showed that higher consumption of fruits and vegetables is associated with a lower risk of death in men and women.
That’s right, you don’t have to throw out the apple. Just pile your plate with the right amount of fruits and vegetables.
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What is Five-a-Day?
The five-a-day fruit and vegetables serving method has been promoted in many developed countries since the 2003 based on World Health Organisation (WHO) encouraging families to eat healthily to lower the risk of non-communicable diseases (NCDs) such as cancer, hypertension, diabetes and heart diseases.
Inadequate fruit and vegetable consumption is linked to poor health and increased risk of NCDs. One study showed an estimated 2.8 million deaths a year worldwide is attributable to insufficient fruit and vegetable consumption.
Most of us already have some knowledge about the importance of fruits and vegetables in our diet but the ideal amount may not be something we are familiar with.
Like almost everything else on the Internet, the many mixed messages and information about what defines optimal daily intake of fruits and vegetables have kept us confused.
The five-a-day portion encourages almost all fruits and vegetables to be taken, be it fresh, frozen, canned, dried or juiced. Starchy vegetables like potatoes are not recommended.
While WHO recommends 400g of fruits and vegetables a day, the optimal amount differs from country to country:
- Japan recommends 350 grams of vegetables and 200 grams of fruits
- Australia suggests150 grams of fresh fruits and 75 grams of vegetables.
- In the United Kingdom 80g of fresh, canned or frozen fruit and vegetables counts as 1 portion
Have 2 Fruits and 3 Vegetables for Longevity
This study undertaken by researchers at the Harvard T. H. Chan School of Public Health in Boston, Massachusetts, United States of America, not only reaffirmed the importance of eating fruits and vegetables to reduce the risk of several chronic diseases but also went a step further to identify the exact amount that will set us on the path to healthy longevity.
The 2 fruits and 3 vegetables conclusion was drawn from an extensive research and analysis of data from two studies – the Nurses’ Health Study and the Health Professionals Follow-Up Study which included more than 100,000 adults.
Their dietary patterns were followed for up to 30 years. It included repeatedly collecting detailed information of their diet every two to four years.
For this analysis, researchers also combined data on fruit and vegetable intake and death from 26 different studies that included about 1.9 million participants from 29 countries and territories in North and South America, Europe, Asia, Africa and Australia.
Among others, the research revealed having the right amount of fruits and vegetables daily:
- Provided the lowest risk of death.
- No additional benefit was found by eating more than five.
- Longevity was linked to 2 servings daily of fruits and 3 servings daily of vegetables.
- Was linked to a 13% lower risk of death from all causes compared to those who consumed two servings a day.
- Showed 12% lower risk of death from cardiovascular disease, including heart disease and stroke,
- Was connected to 10% lower risk of death from cancer and a 35% lower risk of death from respiratory diseases.
Green leafy vegetables and fruits rich in beta carotene and vitamin C, showed reduced risk of death from all causes or specific chronic diseases.
The Goodness in Fruits and Vegetables
Now that you know the right portion of fruits and vegetables to consume daily for a longer and healthier life, you should also take note of the many varying vitamins and minerals in them.
Different fruits and vegetables contain different combinations of fiber, vitamins, minerals and other nutrients. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. They are also low in calories and fat, provided you don’t add lots of seasoning or deep fry them.
Fruits and vegetables are also good sources of antioxidants which are crucial to fight free radicals in your body and keep you disease free.
- Cabbage (green, white and purple) – have cancer-protective properties, especially against lung and esophageal cancer
- Spinach – helps to increase folic acid for red blood cell production
- Broccoli – rich in vitamins C and A, potassium, folate, fiber, protein, and iron. Contain cancer-fighting compounds
- Carrots – rich in beta carotene, which your body converts into vitamin A. It promotes good vision and is important for growth, development, and immune function
- Apples – rich in vitamin C, K and potassium and has been linked to a lower risk of heart diseases and lower cholesterol
- Oranges – flavonoids in oranges are known to have protective effects against heart disease and has citric acid and citrates to help prevent kidney stone formation
- Watermelon – rich in lycopene, a type of carotenoid which helps lower cholesterol and blood pressure
- Papaya – contain high levels of antioxidants vitamin A, vitamin C, and vitamin E to help reduce oxidative stress and reduce the risk of several diseases