The secret of longevity diet may lie in "5 meals a day": 2 servings of fruits and 3 servings of vegetables
Science and Technology Daily, Beijing, March 3 (intern reporter Zhang Jiaxin) A new study published on the 1st in the flagship journal of the American Heart Association "Circulation" shows that an analysis of nearly 2 million adults around the world shows that about 5 servings of fruit are eaten every day And vegetables (2 servings of fruits, 3 servings of vegetables, 1 serving is about 80 grams), may be the best dietary intake for life extension.
Studies claim that a diet rich in fruits and vegetables can help reduce the risk of cardiovascular disease, cancer and other diseases, which are the main causes of death.
The study’s lead author, Wang Dong, MD, of Brigham and Women’s Hospital in Boston, USA, said: “Although organizations such as the American Heart Association recommend 4-5 servings of fruits and vegetables per person per day, the information consumers may get They are not consistent, such as the recommended amount, which foods should be included and avoided, etc."
Wang Dong and his colleagues analyzed data from nurse health research and health professional follow-up research, including a 30-year follow-up survey of more than 100,000 adults.
They also compiled data on fruit and vegetable intake and mortality in 26 studies, which included approximately 1.9 million participants from 29 countries and regions in North America, South America, Europe, Asia, Africa, and Australia.
The analysis found that the daily intake of about 5 servings of fruits and vegetables is associated with the lowest risk of death, and eating more than 5 servings does not continue to reduce the risk.
Compared with eating only 2 servings of fruits and vegetables a day, participants who ate 5 servings of fruits and vegetables a day lived the longest, had a 13% lower risk of death from various causes, and died of cardiovascular diseases (including heart disease and stroke) ) Is reduced by 12%; the risk of dying from cancer is reduced by 10%; the risk of dying from respiratory diseases (such as chronic obstructive pulmonary disease) is reduced by 35%.
But researchers say that not all fruits and vegetables are equally beneficial to the human body.
For example, starchy vegetables, such as peas and corn, fruit juices and potatoes, have nothing to do with reducing the risk of death from all causes or specific chronic diseases.
In addition, green leafy vegetables, including spinach, lettuce, and kale, as well as fruits and vegetables rich in beta carotene and vitamin C, such as citrus fruits, berries, and carrots, are good for the human body.
Wang Dong said: "This study shows that it is ideal to eat 5 servings of fruits and vegetables a day. In terms of preventing major chronic diseases, this intake may provide the greatest benefit, and for the general public, it is relatively Achievable intake."