If you want to add years to your life, 10 daily servings of fruits and vegetables may be the best recipe you can follow, a new analysis suggests.
The benefits appear to come through lower rates of heart attack, stroke, cancer and early death. And if everyone found a way to get 10 daily servings of produce, 7.8 million premature deaths would be avoided each year worldwide, the British researchers estimated.
Proper Fruit and Vegetable Servings
Exactly how much in the way of fruits and vegetables is that? Anywhere from 10 small bananas or apples to 30 tablespoons of cooked spinach, peas, broccoli or cauliflower — or roughly 800 grams of produce, the researchers said.
At least five servings (400 grams) of fruits and vegetables each day is what is currently recommended by many health agencies.
“Although five portions of fruit and vegetables is good, 10 a day is even better,” said study author Dagfinn Aune, of the School of Public Health at Imperial College London. But even just over two portions a day made a difference in the review, the researchers added.
Eating 2.5 portions (200 grams) of produce on a daily basis was associated with reductions in: heart disease (by 16 percent); stroke (18 percent); cardiovascular disease (13 percent); cancer risk (4 percent); and premature death (15 percent).
The results for 10 daily servings were even stronger: a 24 percent reduced risk of heart disease; a 33 percent reduced risk of stroke; a 28 percent reduced risk of cardiovascular disease; a 13 percent reduced risk of cancer; and a 31 percent reduction in premature death risk.
“Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system,” Aune said in a university news release. “This may be due to the complex network of nutrients they hold. For instance, they contain many antioxidants, which may reduce DNA damage, and lead to a reduction in cancer risk,” Aune explained.
However, the study did not prove a cause-and-effect link between eating more fruits and vegetables and longer life.
Benefits of Eating more Fruits and Vegetables
“Most likely it is the whole package of beneficial nutrients you obtain by eating fruits and vegetables that is crucial in health,” Aune said. “This is why it is important to eat whole plant foods to get the benefit, instead of taking antioxidant or vitamin supplements (which have not been shown to reduce disease risk),” Aune noted.
Together, the 95 studies the Imperial College London scientists analyzed included almost 2 million people.
In their review, the researchers also found signs that these types of produce seemed to confer the greatest benefits: apples, pears, citrus fruits, green leafy vegetables, cruciferous vegetables (such as broccoli, cabbage and cauliflower), and green and yellow vegetables (such as green beans, spinach, carrots and peppers).
The study was published Feb. 22 in the International Journal of Epidemiology.
SOURCE: Imperial College London, news release, Feb. 22, 2017
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Weight Loss Eases Back Pain
Back pain and symptoms of sciatica can affect a majority of the population throughout their lifetime. Research studies have demonstrated that people who are overweight or obese experience more back complications than people with a healthy weight. A proper nutrition along with regular physical fitness can help with weight loss as well as help maintain a healthy weight to eliminate symptoms of back pain and sciatica. Chiropractic care is also another natural form of treatment which treats back pain and sciatica utilizing manual spinal adjustments and manipulations.
.video-containerposition: relative; padding-bottom: 63%; padding-top: 35px; height: 0; overflow: hidden;.video-container iframeposition: absolute; top:0; left: 0; width: 100%; height: 100%; border: none; max-width:100%!important;
TRENDING TOPIC: EXTRA EXTRA: New PUSH 24/7Â®ï¸ Fitness Center
Professional Scope of Practice *
The information herein on "Proper Serving of Fruits and Vegetables for Longevity" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.
Blog Information & Scope Discussions
Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.
We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez DC or contact us at 915-850-0900.
We are here to help you and your family.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*
Licensed in: Texas & New Mexico*
Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card
Comments are closed.