[LifeStyle] Do you include the correct fruits and vegetables in your diet? A study determines which have the most benefits

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Consuming two daily servings of fruits and three daily servings of vegetables was associated with greater longevity, if the correct options are chosen.

Through a study, a group of scientists has revealed that consuming two servings of fruits and three servings of vegetables daily is the optimal combination for a longer life.

American researchers, who analyzed data representing almost 2 million adults worldwide, found that this combination is associated with a lower risk of death, a publication on the Daily Mail website noted.

In addition, they were able to determine that eating more than five servings of fruits and vegetables a day (400 g) was not associated with a reduction in the risk of mortality, that is, it does not provide an additional advantage to a person's health.

The researchers also found that not all fruits and vegetables offer the same benefit, even though current dietary recommendations generally treat them the same way.

Starchy vegetables such as peas (also known as green peas) and corn, fruit juices, and potatoes were not associated with a reduced risk of death.

Diets rich in fruits and vegetables help reduce the possibility of suffering from many chronic diseases, which are the main causes of death, including cardiovascular diseases and cancer.

This new research, which could help inform public health agencies about dietary recommendations, was published in Circulation, the flagship journal of the American Heart Association.

"This amount probably offers the greatest benefit in terms of preventing major chronic diseases and is a relatively achievable intake for the general public," said lead study author Dong D Wang of Brigham and Women's Hospital in Boston.

“We also found that not all fruits and vegetables offer the same degree of benefit, even though current dietary recommendations generally address all types of fruits and vegetables, including starchy vegetables, fruit juices, and potatoes. the same way".

 

What vegetables and fruits to choose?
Several U.S. health authorities recommend filling at least half a plate with fruits and vegetables at each meal, per U.S. Department of Agriculture guidelines.

Health experts have also suggested that aiming for three servings a day might be more realistic, while also making the servings slightly larger.

The Canadian-led research team said in 2017 that a better option might be to advise people to eat a larger 125g serving three times a day, giving a slightly less daily total of 375g, an amount close to the ideal 400 g.

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"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," Wang said.

Only one in 10 adults eats enough fruits or vegetables, according to the US Centers for Disease Control and Prevention.

Two daily servings of fruits and three daily servings of vegetables were associated with the greatest longevity. Green leafy vegetables, such as spinach, lettuce and kale, as well as fruits and vegetables rich in beta-carotene and vitamin C, citrus fruits, berries and carrots, were among the options that showed benefits.