According To Research, This Is The Portion Of Eating Fruits And Vegetables Per Day For A Better Quality Of Life
JAKARTA - Good news comes from a Harvard Health article in 2021, that this habit can help prolong your life.
An analysis of several studies published online March 1, 2021, by the scientific journal Circulation, reported Thursday, November 18, found that those who ate the local government recommended amount of fruit and vegetables per day, which is five servings, were concluded to have a higher risk of premature death. lower than those who ate only two servings per day. This includes reducing the risk of death from cardiovascular disease, cancer, or respiratory disease.
On the other hand, daily servings of starchy foods — such as peas, corn, or potatoes — or from fruit juices, did not appear to have the same beneficial effect.
Harvard researchers looked at 66,719 women and 42,016 men from two large studies. They also involved analysis of 24 other studies. This reduction in risk was seen across all of these studies.
At the start of the study period, participants were free of cancer, diabetes, and cardiovascular disease. They were asked to complete a dietary questionnaire at the start of the study and every two to four years thereafter. Over the nearly 30 years that followed, more than 18,000 participants had died.
The researchers found that those who ate two servings of fruit and three vegetables per day were less likely to die during the study period, than those who ate less.
And five seems to be a magic number, because for those who do additional daily servings (outside five servings) still do not live longer.
In a more recent Harvard Health article, we delve deeper into these findings. The greatest health benefits come from eating green leafy vegetables (kale, spinach) and fruits and vegetables rich in vitamin C and beta carotene (oranges, berries, carrots).
Then, how much 'per serving' is? Here are some examples from the full version in the Harvard Health article:
1 apple
Banana 1 fruit
1 orange
1 pear
Avocado fruit
Broccoli cup
Spinach cup cooked or 1 cup raw
Carrots raw or cup cooked
"This is a major source of antioxidants that may play a role in preventing cancer," said Dr. Daniel Wang. He is the lead author of the study and a member of the Faculty of Medicine at Harvard Medical School.