[ScienceDaily] The right “5 servings a day” mix of 2 servings of fruit and 3 servings of vegetables may help prolong life


Studies representing nearly 2 million adults worldwide show that eating about 5 servings of fruits and vegetables daily, of which 2 are fruits and 3 are vegetables, seems to be the optimal amount. to help live longer, according to new research published today in the American Heart Association’s flagship journal Circulation.

A diet rich in fruits and vegetables reduces the risk of many chronic diseases that are leading causes of death, including cardiovascular disease and cancer. However, only about 1 in 10 adults eat enough fruit or vegetables, according to the US Centers for Disease Control and Prevention.

“While groups like the American Heart Association recommend four to five servings of fruits and vegetables per day, consumers seem to receive inconsistent messages about what determines fruit and vegetable intake. optimal daily intake such as recommended intake and what foods to include and avoid”. study lead author Dong D. Wang, MD, Sc.D., an epidemiologist, nutritionist, and member of the medical faculty at Harvard Medical School and Brigham and Women’s Hospital in Boston .

Wang and colleagues analyzed data from the Nurses’ Health Study and the Health Professionals’ Follow-up Study, two studies that included more than 100,000 adults followed for 30 years. Both datasets include detailed dietary information collected every two to four years. For this analysis, the researchers also pooled fruit and vegetable intake and mortality data from 26 studies that included approximately 1.9 million participants from 29 countries and territories. territories in North and South America, Europe, Asia, Africa and Australia.

An analysis of all the studies, with a pool of more than 2 million participants, showed:

  • Consuming about five servings of fruits and vegetables daily was associated with the lowest risk of death. Eating more than five servings was not associated with additional benefits.
  • Eating about two servings of fruit per day and three servings of vegetables per day is associated with the longest lifespan.
  • Compared with those who consumed two servings of fruit and vegetables per day, participants who consumed five servings of fruit and vegetables per day had a 13% lower risk of all-cause mortality; 12% lower risk of dying from cardiovascular disease, including heart disease and stroke; 10% reduction in the risk of dying from cancer; and a 35% reduction in the risk of dying from respiratory diseases, such as chronic obstructive pulmonary disease (COPD).
  • Not all foods that can be considered fruits and vegetables are equally beneficial. Example: Starchy vegetables, such as beans and corn, fruit juices, and potatoes are not associated with a reduced risk of all-cause mortality or specific chronic diseases.
  • On the other hand, green leafy vegetables, including spinach, lettuce and kale, and fruits and vegetables rich in beta carotene and vitamin C, such as citrus fruits, berries, and carrots, show benefits. useful.

“Our analysis of two groups of US men and women yielded results similar to those from 26 groups around the world, supporting the biological plausibility of the findings,” said Wang. our study and show that these findings can be applied to broader population groups.

Wang said this study identifies optimal intake levels of fruits and vegetables and supports a short and concise public health message, based on concrete evidence of 5 servings a day ‘5- a-day’, which means people should consume five servings of fruit and vegetables a day. “This amount may be most beneficial in preventing serious chronic diseases and is a relatively achievable level of consumption for the general public,” he said. “We also found that not all fruits and vegetables are equally beneficial, although current dietary recommendations generally consider all fruits and vegetables , including starchy vegetables, fruit juices or potatoes, are the same.”

One limitation of the study is that it was observational, showing an association between fruit and vegetable consumption and mortality risk; it does not provide a direct cause-and-effect relationship.

“The American Heart Association recommends filling at least,” says Anne Thorndike, MD, MPH, chair of the nutrition committee of the American Heart Association and an associate professor of medicine at Harvard Medical School in Boston. half of your plate with fruit and vegetables at every meal. “This study provides compelling evidence of the long-term benefits of eating fruits and vegetables and suggests a daily consumption target for ideal health. Fruits and vegetables are naturally packed sources of nutrients that can be used in most meals and snacks, and they are essential for keeping our hearts and bodies healthy. “

Co-author Dr. Yanping Li; Dr. Shilpa N. Bhupathiraju; Bernard A. Rosner, PhD; Qi Sun, MD, Sc.D.; Edward L. Giovannucci; Eric B. Rimm, Sc.D.; JoAnn E. Manson, MD, MPH, Dr.PH, FAHA; Walter C. Willett, MD, Dr. PH.; Meir J. Stampfer, MD, Dr. PH.; and Frank B. Hu, MD, Ph.D.

The study was funded by the National Institutes of Health, the American Heart Association, and the National Institutes of Diabetes and Digestive and Kidney Diseases of the National Institutes of Health.

Article source: Materials provided by American Heart Association.

Article link: https://www.sciencedaily.com/releases/2021/03/210301084519.htm Reference sources: Dong D. Wang, Yanping Li, Shilpa N. Bhupathiraju, Bernard A. Rosner, Qi Sun, Edward L. Giovannucci, Eric B. Rimm, JoAnn E. Manson, Walter C. Willett, Meir J. Stampfer, Frank B. Hu. Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation, 2021; DOI: 10.1161/CIRCULATIONAHA.120.048996

Translator: Bao Ngan

The article is translated and edited by ykhoa.org – please do not reup without permission!

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