How many fruits and vegetables should we eat
Fruits and vegetables are a complete source of vitamins and minerals, including folic acid, vitamin C, potassium and other nutrients. These foods are also an excellent source of dietary fiber, which can help maintain balanced gut microflora and prevent digestive problems. A diet high in fiber can also reduce the risk of bowel cancer [ [ref. 1] ] But how many fruits and vegetables in a day should we eat? The U.S. Department of Agriculture advises people to consume five to nine servings a day, and international standards call for five or six servings a day. The Bulgarian Ministry of Health does not provide specific recommendations for this, or at least we did not find any on the official website of the institution.
Harvard University study with impressive findings
A new study that explores the health and diet of 100,000 people and combines it with meta-research on available data reveals how many servings a day are needed for maximum health benefits. [ [ref. 2] ]
The researchers tracked 66,719 women from the nurse health survey and 42,016 men from a subsequent health professionals' study to see how the diet affects their long-term health and mortality. Over the three decades of the research project, a clear, nonlinear relationship between the portions of fruit and vegetables that people consume per day and the risk of death stands out.
The data show that this overall risk reaches its lowest point in 5 servings per day – two servings of fruit and three servings of vegetables. However, the research process makes it clear that even if more portions are consumed, this does not bring any additional benefits.
Another important criterion is what kind of vegetable has been consumed. For example, starchy vegetables such as corn and potatoes provide fewer benefits than other species. Fruit juices are also less useful compared to direct fruit consumption. Perhaps one reason for it is that with freshly squeezed juices, much of the fiber, valuable polyphenols [ [ref. 3] and antioxidants are lost. [ref.4] [ [ref. 4] ]
On the other hand, leafy vegetables, carrots, citrus fruits and berries demonstrate excellent health benefits. [ [ref. 5] ], [ [ref. 6] ]
Trying to take stock, the research team concluded that the benefits of consuming five portions of fruit and vegetables compared to two are remarkable, namely:
- On average, about 13 % lower risk of death from all causes;
- 12 percent lower risk of death from cardiovascular disease;
- 10 percent lower risk of death from cancer;
- 35 percent lower risk of death from respiratory diseases.
To confirm the findings, the researchers also conducted a meta-analysis of 26 other studies involving a total of two million people. The results were similar, with the largest reduction in mortality observed when taking five servings of fruits and vegetables daily.