Daily consumption of vegetables and fruits can reduce some death risks

Daily consumption of vegetables and fruits can reduce some death risks.  Research results of nearly 2 million people around the world show that eating two servings of fruits and three servings of vegetables every day may reduce the risk of many diseases and deaths in the population!

In a research report published in the international journal Circulation, scientists from Harvard Medical School and other institutions studied nearly 2 million people and found that 5 servings of fruits and vegetables (two servings of fruits and three servings of vegetables) per day may be It is the best intake to maintain the body’s longevity.

Researchers say that a diet rich in fruits and vegetables can help reduce the body’s risk of chronic diseases that lead to death, including cardiovascular disease and cancer. However, according to US CDC data, only about one in ten adults consume enough fruits and vegetables.

Dong D. Wang, MD, said that although organizations such as the American Heart Association recommend that people should consume 4-5 servings of fruits and vegetables a day, consumers may have information on determining the optimal daily intake of fruits and vegetables. It is not consistent, such as the recommended intake, and which foods should be included or should not be eaten.

In the article, the researchers analyzed data from the American Nurses Health Cohort Study and the follow-up study of health professionals and technicians. More than 100,000 people were included in these two programs. At the same time, the researchers conducted 30 years of research on the participants. Tracking Survey.

Both research plans include detailed dietary information collected every two to four years. In this analysis report, the researchers also compiled 26 studies on the population’s fruit and vegetable intake and death-related factors. Data, these studies include 1.9 million participants from 29 countries and regions in North and South America, Europe, Asia, Africa and Australia.

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The results of the study of more than 2 million participants showed that:

1) Daily intake of about 5 servings of fruits and vegetables is directly related to the lowest mortality risk of the population, and intake of more than 5 servings of fruits and vegetables may not bring additional health removal;

2) Daily intake of two servings of fruits and three servings of vegetables may be directly related to the body’s longevity;

3) Compared with people who consume two servings of fruits and vegetables a day, participants who consume five servings of fruits and vegetables a day will have a 13% lower risk of death due to multiple causes, and die from cardiovascular diseases (including heart disease and stroke). ) Will reduce the risk of 12%, the risk of death from cancer will be reduced by 10%, and the risk of death from respiratory diseases (chronic obstructive pulmonary disease) will be reduced by 35%.

4) Not all foods that are considered fruits and vegetables bring the same benefits; for example, starchy vegetables (such as peas and corn), fruit juices and potatoes are not related to the risk of death from all causes or specific chronic diseases. ；

5) On the other hand, green leafy vegetables including spinach, lettuce, and kale, as well as citrus fruits, berries, carrots and other fruits and vegetables rich in β-carotene and vitamin C can bring certain benefits to the body’s health. benefit.

Researcher Wang said that the results of our two-group cohort analysis study on men and women in the United States are similar to the results obtained from the 26 cohort studies of the world, which supports the biological rationality of our research results. Shows that these research results may be applicable to a wider population of people.

In this study, researchers determined the optimal intake of fruits and vegetables, and supported the evidence-based public health information of five servings a day, which means that people should consume five types of fruits a day under ideal circumstances. And vegetables, for the prevention of major chronic diseases, this intake may provide the greatest health benefits, and it is also a relatively achievable intake for the general population. In addition, the researchers also found that not all fruits and vegetables provide the same level of health benefits, although current dietary recommendations target all types of fruits and vegetables, including starchy vegetables, fruit juices, and potatoes.

One limitation of the study in this paper is that it is an observational study that reveals the association between the intake of fruits and vegetables and the risk of death in the population, and it does not indicate a causal relationship between the two.

Researcher Anne Thorndike said that the American Heart Association recommends that at least half of fruit and vegetables should be consumed in each meal. The results of this article provide strong evidence for the health benefits of eating fruits and vegetables, and also recommend A daily intake goal to maintain the body’s ideal health.

Fruits and vegetables are natural packaging sources of nutrients, which can be included in most meals and snacks, and they are also necessary for maintaining the health of the heart and body.

(source:internet, reference only)

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