Recent study showed that 10 portions of fruits and vegetables per day dramatically improves health and longevity!
We’ve always been told that the more fruits and vegetables we eat, the healthier we will become. As it turns out a new study has confirmed that by doubling the recommended intake, the benefits we gain from more antioxidants are greater as they strengthen our immunity and prevent all kinds of illnesses.
Researchers from Imperial College, London gathered and studied almost a hundred of the currently available studies on the consumption of fruits and vegetables and obtained some startling results. Their work showed that we can reap maximum benefits by eating 10 portions a day.
What did the study show?
This study gathered information from over 2 million people with regard to cases of cardiovascular and heart diseases, cancer, stroke and premature deaths while taking into account whatever research could be gathered on fruit and vegetable consumption all over the world.
They discovered that the likelihood of developing a vast variety of health issues could be decreased by eating 10 portions of fruits and vegetables in a day.
Of course, eating a larger number of servings wouldn’t be harmful but this study sets 800 gm per day, served in 10*80 gm portions to be the optimal amount required for every person.
The members who were part of the study concluded that in a year, a whopping 7.8 million premature deaths can be avoided simply by following their advice and eating those 10 portions.
They proved that doing so could reduce the likelihood of developing cardiovascular diseases by 28 per cent, cancer by 13 per cent, heart disease by 24 per cent, and strokes by 33 per cent.
Their work can be found in the International Journal of Epidemiology.
But how do fruits and vegetables do this?
Fruits and vegetables contain antioxidants which are highly beneficial to the human body.
They prevent DNA damage, reduce excess cholesterol, and stabilize blood pressure. They help improve the functioning of the body’s immune system and make blood vessels healthier.
Cruciferous vegetables help prevent cancer. They contain certain components called glucosinolates that prevent cancer by activating the cancer-fighting enzymes already present in the human body.
Besides all this, fruits and vegetables also contribute to the growth of healthy, naturally-occurring gut bacteria which help improve immunity.
So what do we eat and how often?
It’s important to make fruits and vegetables part of mealtime no matter which meal of the day it is. One small fruit or three heaped tablespoons of cooked vegetables can equal approximately 80 g.
The study also helps by telling you which fruits and vegetables work best to improve health. It mentions apples, pears and citrus fruits, cruciferous vegetables like broccoli, cauliflower and cabbage, and green leafy vegetables such as spinach, chicory and lettuce.
Colorful vegetables like green beans, yellow bell peppers, carrots as well as cruciferous vegetables contain strong antioxidants that help beat cancer.
We really should have just listened to our mothers all along.
Image Credit: http://www.fcrn.org.uk/research-library/forget-five-day-eat-10-portions-fruit-and-veg-cut-risk-early-death;