Eat daily servings of fruits and vegetables that help longevity

Researchers in a recent study found that eating about five meals a day (two of which are fruit and three) is likely to be the optimal amount needed to maintain longevity. Did.

A study representing approximately 2 million adults worldwide has been published in Circulation, the flagship journal of the American Heart Association.

A diet rich in fruits and vegetables helps reduce the risk of many chronic health conditions that are a major cause of death, such as cardiovascular disease and cancer. Still, according to the US Centers for Disease Control and Prevention, only 1 in 10 adults eat enough fruits and vegetables.

“Groups like the American Heart Association recommend 4-5 servings of fruits and vegetables daily, but consumers define optimal daily intakes of fruits and vegetables, such as recommended amounts. And you may receive an inconsistent message about what foods to include and what to avoid. ”Don, a principal research author who is an epidemiologist, nutritionist, and a member of the Harvard University School of Medicine and the School of Medicine at Brigam and Women’s Hospital in Boston・ Dr. D. Wang said.

Wang et al. Analyzed data from nurse health surveys and follow-up surveys of healthcare professionals. The two studies included more than 100,000 adults who were followed for up to 30 years. Both datasets contained detailed dietary information that was repeatedly collected every 2-4 years. For this analysis, researchers also consumed and died fruit and vegetables from 26 studies, including approximately 1.9 million participants from 29 countries and territories in the Americas, Europe, Asia, Africa, and Australia. Pooled data about.

An analysis of all studies, including more than 2 million participants, revealed that:

-Eating about 5 servings of fruits and vegetables daily had the lowest risk of death. Eating more than 5 servings was not associated with additional benefits.

-Eating fruits 2 servings a day and vegetables 3 servings a day was associated with maximum lifespan.

-Participants who consumed 5 servings of fruits and vegetables per day had a 13% lower risk of death from all causes compared to those who consumed 2 servings of fruits and vegetables per day. The risk of death from cardiovascular disease such as heart disease and stroke is reduced by 12%. The risk of death from cancer is reduced by 10%. The risk of death from respiratory illnesses such as chronic obstructive pulmonary disease (COPD) is reduced by 35%.

-Not all foods that can be considered fruits and vegetables offer the same benefits. For example, starchy vegetables such as peas and corn, fruit juices, and potatoes were not associated with any cause or reduced risk of death from certain chronic diseases.

On the other hand, it was effective for green leafy vegetables such as spinach, lettuce and kale, and fruits and vegetables rich in beta-carotene and vitamin C such as citrus fruits, fruits and carrots.

“Analysis of two cohorts of men and women in the United States yielded results similar to those of 26 cohorts worldwide, confirming the biological validity of our findings. It suggests that the findings can be applied to a wider population, “Wang said.

Wang said the study identified optimal fruit and vegetable intake levels and supported a concise public health message based on evidence of “five times a day.” This means that people ideally consume 5 servings of fruits and vegetables daily.

“This amount is likely to be the most beneficial for the prevention of major chronic diseases and is a relatively achievable intake for the general public,” he said.

“Also, current dietary recommendations treat all types of fruits and vegetables, including starchy vegetables, fruit juices, and potatoes, in the same way, but all fruits and vegetables provide similar benefits. I also found that this was not the case, “Wang added.

The limitation of the study is that it is observational and shows an association between fruit and vegetable consumption and risk of death. There is no direct causal relationship.

Dr. Anne Thorndike, MD, Chairman of the American Heart Association’s Nutrition Board and Associate Professor of Harvard Medical School in Boston, said:

“This study provides strong evidence of the lifelong benefits of eating fruits and vegetables and suggests a target amount to consume daily for ideal health. Fruits and vegetables are found in most diets and Naturally packaged and essential as a source of nutrition that can be included in snacks, to keep our mind and body healthy, “Thorndike added.

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