Daily consumption according to American Heart Association

Studies representing nearly 2 million adults worldwide show that eating around five daily servings of fruits and vegetables, with 2 being fruits and 3 being vegetables, is probably the optimal amount for a longer life, according to one new research published by in the journal Circulation of the American Heart Association.

Diets rich in fruits and vegetables help reduce the risk of numerous chronic diseases that are the leading causes of death, including cardiovascular disease and cancer. However, only one in 10 adults eats enough fruits or vegetables, according to the US Centers for Disease Control and Prevention.

Expectation vs Reality

“While groups like the American Heart Association recommend four to five daily servings of fruits and vegetables, consumers are likely to receive inconsistent messages about what defines the optimal daily intake of fruits and vegetables, such as the recommended amount and what foods to include. and avoid, ”says the study's lead author, Dong D. Wang, MD, Sc.D., an epidemiologist, nutritionist and member of the medical school at Harvard Medical School and Brigham and Women's Hospital in Boston.

Wang and his colleagues analyzed data from the Nurses' Health Study and the Health Professionals Follow-up Study, two studies that included more than 100.000 adults who were followed for up to 30 years. Both data sets included detailed dietary information collected repeatedly every two to four years. For this analysis, the researchers also pooled data on fruit and vegetable intake and death from 26 studies that included about 1,9 million participants from 29 countries and territories in North and South America, Europe, Asia, Africa. and Australia.

Result

Analysis of all the studies, with a combination of more than 2 million participants, revealed:

-Intake of approximately five servings of fruits and vegetables per day was associated with the lowest risk of death. Eating more than five servings was not associated with an additional benefit.

“A 12% lower risk of death from cardiovascular diseases”

-Eating approximately two daily servings of fruits and three daily servings of vegetables was associated with the greatest longevity.

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

-Not all foods that could 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 a reduced risk of death from all causes or specific chronic diseases.

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

"Our analysis of the two cohorts of US men and women yielded similar results to 26 cohorts worldwide, supporting the biological plausibility of our findings and suggesting that these findings can be applied to broader populations," he said. Wang.

5 servings daily

Wang added that this study identifies an optimal level of intake of fruits and vegetables and supports the succinct and evidence-based public health message of "5 a day," which means that people should ideally consume five servings of fruits and vegetables. up to date.

This amount probably offers the greatest benefit in terms of preventing major chronic diseases and is a relatively achievable intake for the general public, ”he said. "We also found that not all fruits and vegetables offer the same degree of benefit, although current dietary recommendations generally treat all types of fruits and vegetables, including starchy vegetables, fruit juices, and potatoes, equally."

A limitation of the research is that it is observational, showing an association between the consumption of fruits and vegetables and the risk of death; it does not confer a direct cause and effect relationship.

"The American Heart Association recommends filling at least half your plate with fruits and vegetables at every meal," said Anne Thorndike, MD, MPH, chair of the American Heart Association's nutrition committee and associate professor of medicine at the American Heart Association. Harvard Medical School in Boston, adding that “this research provides strong evidence for the lifetime benefits of eating fruits and vegetables and suggests a target 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 are essential for keeping our hearts and bodies healthy. "