Fruits, vegetables, fish, olive oil: these foods are good for reducing premature mortality. Meat, on the other hand, is to be avoided.
Five fruits and vegetables a day. The message, conveyed by the “Eat, move” campaign, is on everyone’s mind. Its application is more difficult. The followers of the balanced diet however derive many benefits from it. The Trois Cités cohort, conducted in Bordeaux, Dijon and Montpellier, confirms this: regular consumption of fruits and vegetables reduces the risk of premature mortality. These are not the only foods to be accompanied by positive effects, show French researchers in the British Journal of Nutrition.
Very beneficial fruits
Of the 10,000 volunteers in this 10-year study, 2,000 died during follow-up. Usually older (77 instead of 73) and male, they exhibited unhealthy behaviors, such as smoking or drinking alcohol. Moreover, these people more often suffered from cardiovascular or chronic diseases, and felt in poor health.
People who adopted a healthier diet, on the other hand, fared better. One fruit or vegetable every day, with a minimum of 4 servings per week, reduces the likelihood of dying prematurely by 10-20%. Several hypotheses have been put forward, including the high antioxidant content of these products. By fighting against free radicals, they slow down the harmful effects of aging. “These results are in agreement with the National Health Nutrition Program (PNNS), whose recommendations include the daily consumption of fruits and vegetables”, remind the authors.
Advantageous women
But other foods are good for your health. Fish, two servings per week, also reduces the risk of premature death by 11%. If the benefits of olive oil are often put forward, only women benefit, according to this study. However, it is not possible to conclude that a diversified regime is in the interest. The researchers did not observe any significant strong association in this matter.
The result seems paradoxical: eating a balanced diet consists of varying your diet by consuming at least one serving of each essential nutritional group. But diversity remains essential, since it is thanks to it that the daily intake of fruits and vegetables is ensured. “The quality of the diet is an important part of a healthy lifestyle,” insist the authors. Meat should be limited on the plate: more than one serving per day increases the risk of premature mortality by 12%. In fact, several studies have suggested that red meats promote several cancers.
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