By increasing the number of servings of fruits and vegetables from five to ten a day, the risk of heart disease and cancer is significantly reduced, and the prospects for a longer lifespan are greater, according to the results of a study conducted by scientists from London's Imperial College.
They calculated that by adopting such eating habits, 7,8 million premature deaths could be prevented annually in the world, reports the Independent.
British scientists have listed the types of fruits and vegetables that significantly contribute to reducing the risk of developing cancer and heart disease. Their analysis showed that even a smaller number of portions of fruits and vegetables per day benefits health, but they claim that "more is more effective".
Daily consumption of two and a half servings of fruits and vegetables is associated with a 16 percent lower risk of heart disease, a four percent lower risk of cancer and a 15 percent lower risk of premature death.
Eating 10 servings of fruit or vegetables per day is associated with a 24 percent lower risk of heart disease, a 33 percent lower risk of stroke, a 28 percent lower risk of cardiovascular disease, a 13 percent lower risk of cancer, and a 31 percent lower risk of premature death.
A serving consists of 80 grams of fruit or vegetables, which corresponds to one small banana, pear or three full spoons of spinach or peas.
The results of the study are based on data from 95 previously conducted separate studies in which the eating habits of around two million people were studied.
Scientists have associated a lower risk of cancer with the consumption of green vegetables (example: spinach), yellow vegetables (example: peppers) and cabbage (example: cauliflower), and scientists have associated a lower risk of heart attack and stroke with the consumption of apples. , pears, citrus fruits, lettuce, green leafy vegetables and cabbage.
"Fruits and vegetables have been proven to reduce the level of cholesterol in the blood, as well as blood pressure and improve the health of blood vessels and the immune system," said one of the research participants, Dr. Dagfin Aun.
Dr. Aun says he knows that many people find it difficult to consume even five servings of fruits and vegetables a day (about 400 grams), which is in line with the recommendation of the World Health Organization (WHO). He points out that the results of the new research do not mean that the rule of five servings of fruits and vegetables per day should be changed.
"Consuming more than five portions of fruit and vegetables a day is desirable, but we should not put pressure on people. We are all different. It should be remembered that five portions is very good, and ten is even more useful and healthy," said Dr. Alison Tedston, chief nutritionist at the English Institute for Public Health.
Bonus video:
