You can live longer by just adding this to your diet

  1. ​Fruits and vegetables are good to sustain longer life

Are you avoiding fruits and vegetables? If yes, then you need to known about the recent research which has found that eating about five daily servings, two of which were fruits and three vegetables, is likely the optimal amount needed in order to sustain longer life.

​The study

Researchers during a recent study found that eating about five daily servings, two of which were fruits and three vegetables, is likely the optimal amount needed in order to sustain longer life. The study representing nearly two million adults worldwide was published in the American Heart Association’s flagship journal Circulation.

What it says?

Diets rich in fruits and vegetables help reduce the risk for numerous chronic health conditions that are leading causes of death, including cardiovascular disease and cancer. Yet, only about one in 10 adults eat enough fruits or vegetables, according to the U.S. Centers for Disease Control and Prevention. “While groups like the American Heart Association recommend four to five servings each of fruits and vegetables daily, consumers likely get inconsistent messages about what defines optimal daily intake of fruits and vegetables such as the recommended amount, and which foods to include and avoid,” said lead study author Dong D. Wang, M.D., Sc.D., an epidemiologist, nutritionist and a member of the medical faculty at Harvard Medical School and Brigham and Women’s Hospital in Boston.

The findings

The Department of Health and Human Services and the Department of Agriculture published their recommendations in the form of the 2020–2025 Dietary Guidelines for Americans. According to this set of guidelines, half of the plate for every meal should contain fruits and vegetables.

However, the guidelines also note that more than 80% of people in the United States do not meet this recommendation and should aim to increase their consumption of nutrient-dense foods.

1. Analysis of all studies, with a composite of more than two million participants, revealed

that intake of above five servings of fruits and vegetables daily was associated with the lowest risk of death.

2. Eating more than five servings was not associated with additional benefits.

3. Eating about 2 servings daily of fruits and three servings daily of vegetables was associated with the greatest longevity.

4. Compared to those who consumed two servings of fruit and vegetables per day, participants who consumed five servings a day of fruits and vegetables had a 13 percent lower risk of death from all causes, a 12 percent lower risk of death from cardiovascular disease, including heart disease and stroke, a 10 percent lower risk of death from cancer, and a 35 percent lower risk of death from respiratory diseases, such as chronic obstructive pulmonary disease (COPD).

5. Not all foods that one might consider to be fruits and vegetables offer the same benefits.

6. On the other hand, green leafy vegetables, including spinach, lettuce, and kale, and fruits and vegetable are rich in beta carotene and vitamin C, such as citrus fruits, berries and carrots, showed benefits.

Vegetables and Fruit Heart Shaped

Verdict

It was found that not all fruits and vegetables offer the same degree of benefits, even though current dietary recommendations generally treat all types of fruits and vegetables, including starchy vegetables, fruit juices, and potatoes the same. The American Heart Association is that it is observational, showing an association between fruit and vegetables at each meal. The research provides strong evidence for the lifelong benefits of eating fruits and vegetables and suggests a goal amount to consume daily for ideal health. Fruits and vegetables are naturally packaged sources of nutrients that can be included in most meals and snacks, and they are essential for keeping our hearts and bodies healthy.

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