Eating 800g of Fruits, Vegetables Daily Best for Health

Eating five portions of fruits and vegetables daily is considered sufficient for good health. But according to a new study, the greatest benefits come from eating 10 portions a day.

From an analysis of 95 studies assessing the health benefits of fruit and vegetable consumption, researchers found that eating 800 grams of fruits and vegetables daily - or around 10 portions of 80 grams - was associated with the lowest risk of disease and premature death. 

Apples, pears, citrus fruits, green leafy vegetables (such as chicory and spinach), and cruciferous vegetables (such as cabbage and broccoli) were best for reducing the risk of stroke, CVD, heart disease, and premature death.

The greatest reduction in cancer risk was associated with intake of green vegetables (such as green beans), yellow vegetables (such as peppers and carrots), and cruciferous vegetables.

Lead author Dr. Dagfinn Aune, of the School of Public Health at Imperial College London in the United Kingdom, and colleagues recently reported their findings in the International Journal of Epidemiology.

To reach their findings, researchers analyzed the data of 95 studies that looked at the health benefits of fruit and vegetable intake, medicalnewstoday.com reported.

The studies involved almost 2 million participants and around 43,000 cases of heart disease, 47,000 cases of stroke, 81,000 cases of cardiovascular disease (CVD), and 94,000 deaths.

The team analyzed the fruit and vegetable intake of each participant, looking specifically at how much they consumed daily and the specific fruits and vegetables consumed.

One portion of fruits or vegetables was defined as 80 grams - the equivalent to a small banana, pear, or apple, or three heaped tablespoons of cooked vegetables, such as peas, broccoli, or cauliflower.

Researchers then calculated the association between fruit and vegetable intake and the risks of heart disease, stroke, CVD, cancer, and premature death.

The team found that participants who ate just 200 grams of fruits and vegetables a day - the equivalent to around 2.5 portions - saw an 18% reduced risk of stroke, a 16% reduced risk of heart disease, a 13% lower risk of CVD, and a 4% reduced risk of cancer.

Eating 200 grams of fruits and vegetables daily was also associated with a 15% lower risk of premature death.

Compared with those who consumed no fruits and vegetables, those who had 10 portions  each day were found to have a 33% lower risk of stroke, a 28% reduced risk of CVD, a 24% lower risk of heart disease, and a 13% decrease in cancer risk.

What is more, if everyone ate 10 portions of fruits and vegetables daily, then around 7.8 million premature deaths could be prevented across the globe annually.

The team notes that fruits and vegetables have been linked to lower cholesterol and improved blood vessel and immune system function.