Fruits and vegetables are crucial for a long, healthy life. As a general rule, health authorities recommend consuming 5 servings of fruits and vegetables daily. However, a recent study suggests that this recommended amount may not be enough to increase lifespan and avoid premature death. Fruits and vegetables are rich in natural antioxidants and polyphenols—protective compounds found in plants that reduce inflammation and lower the risk of diseases. Moreover, consuming fruits and vegetables often comes at the expense of inflammation-causing foods, particularly refined sugars and meats. While current guidelines encourage targeting at least five servings of fruits and vegetables a day, it may be necessary to strive for larger quantities.
A review of over 95 studies has determined the amount of fruits and vegetables needed to reduce the chances of dying from diseases, indicating that just five servings may not be ideal. The results showed that individuals who consumed 10 servings of fruits and vegetables a day were nearly one-third (30%) less likely to die than those who consumed none throughout the studies.
The study, which followed participants for thirty years, found that longer lifespans were largely attributed to lower rates of heart disease and cancer, the two leading causes of premature death. For cancer, a 14% risk reduction was observed with 7-7.75 servings per day, with no additional benefits at higher levels. The report highlighted that cruciferous vegetables—especially broccoli—could reduce the risk of cancer.
Published in the International Journal of Epidemiology, this study is the largest ever to assess the association between vegetable intake and the risk of various chronic diseases and premature death. Although consuming 10 servings of fruits and vegetables daily proved to be the most effective against chronic diseases, lower levels can still significantly benefit health.
The many benefits of consuming fresh fruits and vegetables are believed to be attributed to their vitamin and mineral content, while other researchers argue that such benefits may arise from the fiber content in plants, according to the British newspaper Express.
