Eating the right mix of “ 5 a day ” fruits and vegetables is probably the optimal amount for a longer life.

Studies representing nearly 2 million adults worldwide show that eating about five daily servings of fruits and vegetables, of which 2 are fruits and 3 are vegetables, is probably the optimal amount for a longer life, according to a news report. study published today in the flagship product of the American Heart Association. newspaper Circulation.

A diet rich in fruits and vegetables helps reduce the risk of many chronic diseases that are the leading causes of death, including cardiovascular disease and cancer. Still, only about one in 10 adults eats enough fruits or vegetables, according to the U.S. Centers for Disease Control and Prevention.

“While groups like the American Heart Association recommend four to five servings of fruits and vegetables per day, consumers are likely receiving inconsistent messages about what defines optimal daily intake of fruits and vegetables, as the recommended amount, and foods to include and avoid. ” said lead study author Dong D. Wang, MD, Sc.D., epidemiologist, nutritionist, and fellow of the medical school at Harvard Medical School and Brigham and Women’s Hospital in Boston.

Wang and his colleagues analyzed data from the Nurses’ Health Study and the Health Care Professional Follow-up Study, two studies of more than 100,000 adults who were followed up to age 30. Both datasets included detailed dietary information collected multiple times every two to four years.

For this analysis, the researchers also pooled data on fruit and vegetable consumption and mortality from 26 studies that included about 1.9 million participants from 29 countries and territories in North and South America, Europe, Asia, Africa and Australia.

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

• Eating about five servings of fruits and vegetables daily was associated with the lower risk of death. Eating more than five servings was not associated with any additional benefits.
• Consuming about two servings of fruit and three servings of vegetables per day was associated with greater longevity.
• Compared to those who consumed two servings of fruits and vegetables per day, participants who consumed five servings per day of fruits and vegetables had a 13% lower risk of death from all causes; 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 disease, such as chronic obstructive pulmonary disease (COPD).
• Not all foods that could be considered fruits and vegetables offered the same benefits. For example, starchy foods, such as peas and corn, fruit juices and potatoes, were not associated with a reduced risk of death from all causes 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, have showed benefits.

Our analysis in the two cohorts of American men and women yielded similar results to those of 26 cohorts around the world, confirming the biological plausibility of our results and suggesting that these results can be applied to larger populations. . “

Dong D. Wang, MD, ScD, lead study author and epidemiologist, nutritionist, and faculty of medicine, Harvard Medical School and Brigham and Women’s Hospital

Wang said this study identified an optimal level of fruit and vegetable intake and supported the succinct, factual public health message of “ 5 a day, ” which means people should ideally consume five servings of fruits and vegetables. per day.

“This amount probably offers the most benefits in terms of preventing major chronic diseases and is a relatively achievable contribution for the general public,” he said. “We have also found that not all fruits and vegetables offer the same degree of benefit, although current dietary recommendations generally address all types of fruits and vegetables, including starches, juices and apples. of earth, in the same way. “

One limitation of the research is that it is observational, showing an association between the consumption of fruits and vegetables and the risk of death; it does not confer a direct cause and effect relationship.

“The American Heart Association recommends filling at least half of your plate with fruits and vegetables at every meal,” said Anne Thorndike, MD, MPH, chair of the American Heart Association’s nutrition committee and associate professor of medicine at Harvard Medical School in Boston. “This research provides strong evidence for the lifelong benefits of consuming fruits and vegetables and suggests a target amount to consume daily for ideal health. Fruits and vegetables are sources of naturally packaged nutrients that can be included in the diet. most meals and snacks, and they are essential in keeping our hearts and bodies healthy. “