Doubling the daily portions of fruits and vegetables is beneficial in prevention. 10 servings per day also reduce early mortality.
“Five servings of fruit and vegetables is good, but ten a day is even better. These words are those of Dr Dagfinn Aune, researcher at Imperial College London (United Kingdom). He co-signs, in theInternational Journal of Epidemiology, a meta-analysis on the preventive role of fruits and vegetables. Doubling the daily serving could prevent nearly 8 million premature deaths worldwide.
A goal little achieved
These 95 studies gathered by the researchers relate to a total of 2 million people. It is from this data that the team draws its estimates. From 200 grams of fruit and vegetables per day – half the recommended dose – the benefits of this habit are evident. Heart attacks, strokes, cancer… many pathologies are avoided.
But consuming 10 servings of fruits and vegetables a day is even more beneficial: the risk of premature death or even stroke is reduced by a third. The interest in terms of survival is substantial. If everyone consumed the recommended 5 servings, more than 5 million deaths would be prevented. By going to 10 daily servings, we go to 7.8 million fewer deaths.
These tips are easier to give than to apply. According to the preliminary results of the Constances cohort, published in the Weekly Epidemiological Bulletin, only 8% of French people achieve this objective.
80 grams per serving
Certain fruits and vegetables are more beneficial than others on health. Pears, citrus fruits and green vegetables, for example, have a major role in reducing cardiovascular risk. Yellow, cruciferous or green vegetables have a stronger impact on cancer. All regardless of the cooking.
“Fruits and vegetables lower cholesterol levels, lower blood pressure and improve the health of blood vessels and the immune system,” explains Dr Dagfinn Aune. This may be related to the complex network of nutrients they contain. The researcher also cites the antioxidant compounds of several products as well as the glucosinolates, contained by crucifers, which activate enzymes against cancer.
A simple mark makes it possible to identify the portions of fruits and vegetables, of 80 grams according to the health authorities. This corresponds to a small banana, an apple or even three tablespoons of cooked vegetables.
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