30 years of research at Harvard University: 2 servings of fruit + 3 servings of vegetables a day is the healthiest!

Fruits and vegetables, as an important part of our diet, help reduce many health risks. Inadequate fruit and vegetable intake is a significant cause of disease and death worldwide.

But many people don’t eat enough. How much should we eat every day to be healthier?

2 servings of fruit + 3 servings of vegetables per day,

This is the best way to eat for healthier and longer life!

In 2021, a team led by Professor Bingchang Hu, Dean of the Harvard School of Public Health, published a study on "Fruit and Vegetable Intake and Mortality" in the top international academic journal Circulation. This 30-year study of nearly 2 million adults showed that high intake of fruits and vegetables was associated with a lower risk of death.

The study pointed out that eating 2 servings of fruit + 3 servings of vegetables (80 grams per serving) every day may be the best amount and combination to extend life. The research team named this dietary recommendation "5-a-day". In this way, about 160 grams of fruit and 240 grams of vegetables are consumed every day.

Based on 30 years of research data on 2 million people, it was found that:

1. Consuming 5 servings of fruits and vegetables per day was associated with the lowest risk of death. Consuming more than 5 servings per day did not provide additional benefits.

2. Eating 2 servings of fruit (160g) + 3 servings of vegetables (240g) per day is associated with the longest lifespan.

3. Compared with people who consumed 2 servings of fruits and vegetables per day, people who consumed 5 servings of fruits and vegetables per day had a 13% lower risk of overall death; a 12% lower risk of death from cardiovascular disease; a 10% lower risk of death from cancer; and a 35% lower risk of death from respiratory disease.

4. Not all foods considered fruits and vegetables provide the same benefits. For example, starchy vegetables such as peas and corn, fruit juices, and potatoes did not reduce the risk of disease and death.

5. Green leafy vegetables (such as spinach, lettuce and kale), as well as fruits and vegetables rich in beta-carotene and vitamin C (such as citrus fruits, berries and carrots), can reduce the risk of disease and death. However, studies have shown that starchy vegetables, juices and potatoes are not as helpful to health as other fruits and vegetables.

In general, this large study determined the optimal intake of fruits and vegetables, indicating that consuming 2 servings of fruit (160 grams) + 3 servings of vegetables (240 grams) per day is most beneficial in preventing major chronic diseases, reducing disease-related deaths, and prolonging life. And it is relatively easy for us to do in our daily lives. ①

The Chinese Nutrition Society recommends 80 best fruits and vegetables

Based on the data of more than a thousand kinds of fruits and vegetables in the "Chinese Food Composition Table", we have summarized the "Top Ten Fruits and Vegetables" of several common nutrients, totaling 80 kinds according to the content of vitamin C, carotene, cellulose and potassium. ② Eat according to this list to make you and your family healthier!

1. Top 10 Fruits and Vegetables in terms of Vitamin C Content

2. Top 10 Fruits and Vegetables High in Dietary Fiber

3. Carotene "Top Ten Fruits and Vegetables"

4. Top 10 fruits and vegetables with high potassium content

References:

①Dong D. Wang, et al., (2021). Fruit and Vegetable Intake and MortalityResults From 2 Prospective Cohort Studies of US Men and Women and aMeta-Analysis of 26 Cohort Studies. Circulation, DOI:10.1161/CIRCULATIONAHA.120.048996.

② Chinese Center for Disease Control and Prevention, Institute of Nutrition and Health, Standard Edition of Chinese Food Composition Table, 6th Edition