A healthy diet, including the consumption of fruits and vegetables, is essential to prevent the onset of non-communicable diseases, such as heart disease and certain types of cancer. This is stated by the World Health Organization (WHO), which recommends consuming more than 400 grams of fruit and vegetables a day to improve overall health. According to the organization, 1.7 million lives could be saved worldwide if the consumption of fruits and vegetables were increased.
They can also help prevent weight gain and reduce the risk of obesity; they are a rich source of vitamins and minerals, food fiber, and other beneficial non-nutrient substances, such as phytosterols, flavonoids, and other antioxidants.
In this sense, a study by the Harvard T.H. Chan School of Public Health (United States) published in the journal Circulation has detailed the exact amount of fruit to be eaten to live longer. This is an observational study, not a clinical trial, in which a relationship has been seen between fruit and vegetable consumption and health benefits.
How many pieces a day are needed?
The five-piece daily offers the greatest benefit in terms of preventing severe chronic diseases.
According to the study, the amount we must ingest to achieve lower mortality is a total of five servings, two of fruit and three of vegetables. Increasing the number of portions did not reduce the risk any further and it was therefore concluded that this practice does not improve the benefits.
The amount of five pieces a day offers the greatest benefit in terms of preventing severe chronic diseases, and this is a relatively achievable intake for everyone in general, explains Dong D. Wang, an epidemiologist and nutritionist, one of the authors of the study and a member of Harvard University’s medical school.
The methodology
The researchers analyzed results of about 66,000 women and 42,000 men in a follow-up study from 1984 to 2014 who did not have cardiovascular disease, cancer, or diabetes at the beginning of it. In addition, they combined the results with 26 other studies related to the topic, which included some 1.9 million participants from 29 countries and territories worldwide.
Fruits and vegetables, essential in the diet
The data shows that the ideal amount is these five portions. Compared to people who only consumed two, those who ate five pieces had a 13% lower risk of mortality. Specifically, they had a 12% lower risk of death from cardiovascular diseases, 10% less from cancer, and up to 35% less due to respiratory diseases.
However, it should be borne in mind that not all fruits and vegetables bring the same benefits. Researchers point out that starchy vegetables, such as peas and corn, as well as fruit juices and potatoes, were not associated with a reduced risk of death from all causes or specific chronic diseases. Although it is important to specify that peas are categorized as legumes, and potatoes are a starch-rich vegetable.
However, green leafy vegetables, such as spinach, lettuce, and kale, as well as beta-carotene-rich fruits and vegetables, and vitamin C, such as citrus, berries, and carrots, did show benefits compared to other foods.