Eat Five Pieces Of Fruit And Vegetables A Day And Live Longer

There is little doubt these days that consuming plenty of fruits and vegetables is good for your health. According to a recent study, consuming five pieces of fruit and vegetables per day can increase life expectancy. The incidence of chronic diseases such as cancer or cardiovascular disease is reduced by eating enough antioxidants.

However, we must keep in mind that in order to achieve these positive effects, it is important to ensure the intake of macronutrients in optimal proportions. Taking care of the need for proteins and fats is also fundamental. Both elements are responsible for participating in a large number of physiological processes.

2 servings of fruit and 3 servings of vegetables

First of all, it is important to emphasize that it is essential to prioritize the consumption of vegetables over fruits. Vegetables usually contain a higher concentration of phytonutrients. These compounds are essential in neutralizing free radicals, which are associated with the prevention of complex diseases.

According to research published in the journal Circulation, ensuring the presence of vegetables in your diet is important to improve the efficiency of physiological processes and control inflammation levels. Keep in mind that excessive promotion of inflammation can lead to problems in the body.

To achieve optimal health, it is recommended to include vegetable products in all your main meals. Fruit can also be eaten as a mid-morning or mid-afternoon snack to improve overall vitamin and antioxidant intake.

Some fruits and vegetables are better than others

Keep in mind that not all vegetables have the same properties. Exotic fruits, for example, have a higher concentration of phytonutrients. These compounds have been shown to be important in preventing problems such as cancer, according to a study published in Current Pharmaceutical Design .

Vegetables with intense colors and cruciferous vegetables are also able to improve health status more efficiently than others, such as leafy greens. Broccoli is a good example of this, as there is evidence that it contains important substances to reduce the incidence of cardiovascular disease.

Eat more fruits and vegetables

So there is a consensus that the optimal amount of fruit and vegetables per day is 5 servings. However, this does not mean that you should not increase this amount. In fact, a higher intake may even be beneficial.

In addition, it is optimal to ensure a good variety, by combining fruits and vegetables of different colors to ensure a greater supply of nutrients.

It is also important to alternate the consumption of raw and cooked vegetables. Physical and chemical processes can alter the bioavailability of certain nutrients.

In that sense, it’s good to make sure that a large portion of the vegetables you eat are raw. In other words, avoid using aggressive cooking processes, where many nutrients are lost.

A good technique for maximizing nutrient utilization is also to drink the cooking liquid from vegetables. This is because a large amount of water-soluble vitamins remain in them and they are not lost.

Features of the study

Referring again to the research published in Circulation , the diets of more than 2 million subjects were analyzed. As you can see, the sample size was very large.

• This study found that the risk of death was significantly reduced – by 12% – in those who consumed 5 servings of fruits and vegetables per day.
• Researchers also found that respiratory diseases were 35% less common in these subjects.
• The same happened with various cancers and cardiovascular diseases.
• Furthermore, the most beneficial vegetables were those with green leaves or bright colors. These have a high content of vitamin C and beta-carotene.
• However, it was not possible to link higher vegetable consumption to an even greater reduction in the risk of death.

Eat more fruits and vegetables to live longer

As we mentioned above, eating at least 5 servings of fruits and vegetables throughout the day is effective in preventing chronic and complex health problems. This is due to their micronutrient and phytonutrient content. These have a powerful antioxidant effect that can neutralize free radicals.

In addition, it is also important to reduce the presence of ultra-processed foods in your diet to reinforce this good habit. This will also reduce the consumption of trans fats and simple sugars. As a result, the human body will be able to function better.

Finally, remember that it is essential to complement a good diet with regular exercise. You should also get a good night’s sleep to improve your body’s recovery.