More fruit and veg – the ‘secret’ of a long, healthy life

Natural Health News – On 5-a- 7 days a day significantly improves health and reduces the risk of premature death compared with eating less than one serving, according to a new study.

Researchers at University College London used data from the annual Health Survey for England to study the eating habits of 65.226 people representative of the English population between 2001 and 2013, and found that even after adjusting for other risk factors were eating more fruits and vegetables, they were less likely to die prematurely.

Compared to eat less than one serving of fruits and vegetables, the risk of death from any cause was reduced by 14% by the consumption of one to three servings, 29% for three to five servings, 36 % for five to seven portions and 42% for seven or more.

Eat seven or more servings reduces the specific risks of death from cancer and heart disease by 25% and 31%, respectively. The research also showed that vegetables have benefits significantly higher than health fruit.

This is the first study linking consumption of fruits and vegetables with deaths from all causes, cancer and heart disease deaths in a representative population nationwide. Also, according to these researchers, the first to quantify the health benefits per serving, and the first to identify the types of fruits and vegetables with the most benefit.

vegetables bring the greatest benefits

The study, published in Journal of Epidemiology and Community Health found that fresh vegetables had the strongest protective effect, with each daily serving to reduce the overall risk of death by 16%.

Salad contributed to a risk reduction of 13% by hand, and each serving of fresh fruit was associated with a smaller reduction, but still significant 4%.

“We all know that eating fruits and vegetables is healthy, but the effect size is amazing,” says Dr. Oyinlola Oyebode the Department of Epidemiology and Public Health, lead author of the UCL.

“The clear message here is that the more fruits and vegetables you eat, the less likely to die at any age. Vegetables have increased the fruit effect, but fruit still makes a real difference . If you are happy to munch carrots and other vegetables, then that is a great option, but if you fancy something sweet, a banana or any fruit you also do good. “

the results support ‘ go for 2 + 5 ‘Australian government guidelines, which recommend eating two servings of fruit and five of vegetables. The Department of Health of the United Kingdom recommended ‘5 a day’ while. ‘Fruits and vegetables – More Matters’ is the key message in the US

“Our study shows that people who follow Australia to” go for 2 + 5 ‘tips reap enormous health benefits, “says Dr. Oyebode.” However, people should not feel intimidated by a big goal like seven. Whatever your starting point, it is always worth eating more fruits and vegetables. In our study, even those that were one to three servings had a significantly lower than those who ate less than one risk. “

Caution on canned and frozen

Researchers found no evidence of significant benefit from fruit juice and canned and frozen fruit appear to increase the risk of death 17% per serving.

the survey did not distinguish between fruit canned and frozen so this finding is difficult to interpret. products canned fruits are nearly four times more popular than frozen fruit in Europe (13m tons of canned fruits and vegetables sold in the EU in 2008 compared with 3.7 m of frozen fruits and vegetables), so it is likely that canned fruits this domino effect.

“most canned fruits contain high levels of sugar and cheaper varieties are packed in syrup rather than fruit juice,” explains Dr. Oyebode.

“the negative impacts for sugar health may well outweigh any benefits. Another possibility is that there confounders that could not control the poor, such as access to fresh foods among people with pre-existing health conditions, hectic lifestyles or living in disadvantaged areas. “

this is not the first study suggesting benefits 7-a-day.In 2012 a team of scientists from the United Kingdom and the United States found that eating 7 to day significantly improved happiness and mental health .

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