The right '5-a-day' mix is ​​2 servings of fruits and 3 vegetables for longer life

Higher consumption of fruits and vegetables is associated with a lower risk of death in men and women, according to data from nearly 2 million adults. Five daily servings of fruits and vegetables, eaten as 2 servings of fruits and 3 servings of vegetables, may be the optimal amount and combination for longer life. This is shown by new research from the American Heart Association.

Diets rich in fruits and vegetables help reduce the risk of many chronic health problems that are the leading causes of death, including cardiovascular disease and cancer. Still, only about one in 10 adults eat enough fruits or vegetables, according to the U.S. Centers for Disease Control and Prevention.

“While groups such as the American Heart Association recommend four to five servings of fruits and vegetables daily, consumers are likely to receive inconsistent messages about what defines an optimal daily intake of fruits and vegetables, such as the recommended amount, and which foods to include and avoid,” said lead study author Dong D. Wang, MD, Sc.D., an epidemiologist, nutritionist, and a 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 involving more than 100,000 adults followed for up to 30 years. Both datasets contain detailed nutritional information that was collected repeatedly every two to four years. For this analysis, researchers also collected data on fruit and vegetable intake and mortality from 26 studies involving approximately 1.9 million participants from 29 countries and territories in the Americas, Europe, Asia, Africa and Australia.

Analysis of all studies, with a composite of more than 2 million participants, revealed:

• Intake of approximately five servings of fruits and vegetables per day was associated with the lowest risk of death. Eating more than five servings was not associated with additional benefits.
• Eating approximately two servings of fruit per day and three servings of vegetables per day was associated with the longest life span.
• Compared to those who consumed two servings of fruits and vegetables per day, participants who consumed five servings of fruits and vegetables per day had a 13% lower risk of all-cause death; a 12% lower risk of death from cardiovascular disease, including heart disease and stroke; a 10% lower risk of death from cancer; and a 35% lower risk of death from respiratory diseases, such as chronic obstructive pulmonary disease (COPD).
• Not all foods that could be considered fruits and vegetables offered the same benefits. For example:Starchy vegetables, such as peas and corn, fruit juices and potatoes were not associated with a reduced risk of all-cause death 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, showed benefits.