Menu
Natural Home Remedies healthy recipesNatural Home Remedies healthy lifestyle
Five servings of fruit and vegetables a day increase longevity

Five servings of fruit and vegetables a day increase longevity

How many servings of fruit and vegetables a day to protect our health? Does the type of fruit and vegetables matter? These long-debated questions are finally answered by a very recent research published in the American Heart Association's journal Circulation thanks to the work of a team from the Harvard T. H. Chan School of Public Health (Wang et al, Circulation, Mar 2021).
The American researchers drew on data from two very large studies, the Nurses' Health Study and the Health Professionals Follow-Up Study, which involved more than 100,000 adults following them for a period of thirty years. The aim of the scientists was to understand any protective action given by the diet and, in particular, by the frequency with which fruits and vegetables were eaten. What emerged is that the consumption of 5 portions of fruit and vegetables guarantees the greatest protection, with a 12% reduction in death from heart disease, 10% from cancer and 35% from respiratory diseases compared to the intake of two servings of fruit and vegetable a day. However, eating more than 5 portions of fruit and vegetables did not bring more benefits, probably due to the fact that the healthful substances provided by fruits and vegetables, such as vitamin C, carotenoids and polyphenols, are limited in terms of absorption, transport, use and accumulation in the body. It has also been observed that, in order to ensure maximum longevity, the optimal combination is given by 2 daily servings of fruit and 3 servings of vegetables.
However, not all fruits and vegetables have shown the same beneficial properties. For example, starchy fruits and vegetables, such as pears, corn and potatoes, but also fruit juices are not associated with a reduced risk of mortality. This is probably due to the fact that this type of food causes a notable increase in blood sugar, in addition to the fact that, especially corn, which is mainly sold canned, and industrial juices, being highly processed, have lost many of their properties. Green leafy vegetables, such as kale, spinach and lettuce, but also carrots, berries and citrus fruits are, on the contrary, particularly beneficial.
AUTHOR
She combines her passion for a natural lifestyle and her university studies, she has indeed a Master of Science degree in Physics and a PhD in Physics in the field of biophysics. Reading scientific articles, being updated with the latest scientific researches and testing new methods and recipes is since always her job that, we hope, has become useful to you.
Natural Remedies App Logo
Get now the App Natural Remedies, the app for a healthy lifestyle and healthy food

You might also be interested in these scientific research

Eating dried fruit makes us healthier
Eating dried fruit makes us healthier
Prunes, raisins, dried figs, dried apple slices ... you are spoiled for choice! Dried fruit is tasty, full of energy and more practical to be eaten than fresh fruit, as well as being available in every season of the year
Dried fruit against cell degeneration
Dried fruit against cell degeneration
Scientists estimate that at least 40% of cancers can be prevented with lifestyle and diet changes. Therefore, it is better to limit red and processed meats, alcohol and foods full of saturated fats and, at the same time,
Kiwifruit, the fruit of a long life, but don't throw away the peel!
Kiwifruit, the fruit of a long life, but don't throw away the peel!
How do you eat kiwi? You probably cut it in half and extract the pulp with a teaspoon throwing away the peel ... well from today maybe you won't throw away the peel anymore, but you will eat it. Oh yes, because the kiwi
The five factors that can improve gastroesophageal reflux
The five factors that can improve gastroesophageal reflux
Gastroesophageal reflux can also be counteracted with lifestyle. In particular, there are five factors, all modifiable, which can help control reflux or, in some cases, even let you give up drugs completely. This conclus
Five types of tea and the health is served in cup
Five types of tea and the health is served in cup
Drinking tea is a relaxing moment, a time dedicated to socialization, a break that connects us with nature but it is also health. A lot of health, according to several scientific studies that have analyzed the beneficial
Bergamot orange, the fruit for the health of the liver
Bergamot orange, the fruit for the health of the liver
Fatty liver is a condition characterized by an accumulation of fat in the liver. It is estimated that it has an incidence of 30% in Western countries and that it is connected to an unbalanced diet and a sedentary lifesty
Watermelon, the summer fruit against overweight
Watermelon, the summer fruit against overweight
Summer means hot weather, sun but also slices of watermelon, fresh and juicy, that you can taste after lunch or as a snack. But watermelon is also hydrating and helps counteract cholesterol. Moreover, according to a scie
Foods that reduce chronic inflammation and protect the microbiota and the immune system
Foods that reduce chronic inflammation and protect the microbiota and the immune system
The intestinal microbiota is the set of all the bacteria that populate our gut with effects on digestion, mood, the functioning of the brain, lungs and immune system. Hence, it is very important to preserve the health of
Natural Remedies
Download the App
Copyright © 2022 - Natural Remedies Registered Brand 302018000008020
x