The right ‘5-a-day’ mix is 2 fruit and 3 vegetable servings for longer life

5 A DAY - Fruit and Vegetables
5 A DAY – Fruit and Vegetables

 

Studies representing nearly 2 million adults worldwide show that eating about five daily servings of fruits and vegetables, in which 2 are fruits and 3 are vegetables, is likely the optimal amount for a longer life, according to new research published today in the American Heart Association’s flagship journal Circulation.

Diets rich in fruits and vegetables help reduce risk for numerous chronic health conditions that are leading causes of death, including cardiovascular disease and cancer. Yet, only about one in 10 adults eat enough fruits or vegetables, according to the U.S. Centers for Disease Control and Prevention.

“While groups like the American Heart Association recommend four to five servings each of fruits and vegetables daily, consumers likely get inconsistent messages about what defines optimal daily intake of fruits and vegetables such as the recommended amount, and which foods to include and avoid,” said lead study author Dong D. Wang, M.D., Sc.D., an epidemiologist, nutritionist and a member of the medical faculty at Harvard Medical School and Brigham and Women’s Hospital in Boston.

Wang and colleagues analyzed data from the Nurses’ Health Study and the Health Professionals Follow-Up Study, two studies including more than 100,000 adults who were followed for up to 30 years. Both datasets included detailed dietary information repeatedly collected every two to four years. For this analysis, researchers also pooled data on fruit and vegetable intake and death from 26 studies that included about 1.9 million participants from 29 countries and territories in North and South America, Europe, Asia, Africa and Australia.

Analysis of all studies, with a composite of more than 2 million participants, revealed:

  • Intake of about five servings of fruits and vegetables daily was associated with the lowest risk of death. Eating more than five servings was not associated with additional benefit. 
  • Eating about two servings daily of fruits and three servings daily of vegetables was associated with the greatest longevity.
  • Compared to those who consumed two servings of fruit and vegetables per day, participants who consumed five servings a day of fruits and vegetable had a 13% lower risk of death from all causes; a 12% lower risk of death from cardiovascular disease, including heart disease and stroke; a 10% lower risk of death from cancer; and a 35% lower risk of death from respiratory disease, such as chronic obstructive pulmonary disease (COPD).
  • Not all foods that one might consider to be fruits and vegetables offered the same benefits. For example: Starchy vegetables, such as peas and corn, fruit juices and potatoes were not associated with reduced risk of death from all causes or specific chronic diseases.
  • On the other hand, green leafy vegetables, including spinach, lettuce and kale, and fruit and vegetables rich in beta carotene and vitamin C, such as citrus fruits, berries and carrots, showed benefits.

“Our analysis in the two cohorts of U.S. men and women yielded results similar to those from 26 cohorts around the world, which supports the biological plausibility of our findings and suggests these findings can be applied to broader populations,” Wang said.

Wang said this study identifies an optimal intake level of fruits and vegetables and supports the evidence-based, succinct public health message of ‘5-a-day,’ meaning people should ideally consume five servings of fruit and vegetable each day. “This amount likely offers the most benefit in terms of prevention of major chronic disease and is a relatively achievable intake for the general public,” he said. “We also found that not all fruits and vegetables offer the same degree of benefit, even though current dietary recommendations generally treat all types of fruits and vegetables, including starchy vegetables, fruit juices and potatoes, the same.”

A limitation of the research is that it is observational, showing an association between fruit and vegetable consumption and risk of death; it does not confer a direct cause-and-effect relationship.

“The American Heart Association recommends filling at least half your plate with fruits and vegetables at each meal,” said Anne Thorndike, M.D., M.P.H., chair of the American Heart Association’s nutrition committee and an associate professor of medicine at Harvard Medical School in Boston. “This research provides strong evidence for the lifelong benefits of eating fruits and vegetables and suggests a goal amount to consume daily for ideal health. Fruits and vegetables are naturally packaged sources of nutrients that can be included in most meals and snacks, and they are essential for keeping our hearts and bodies healthy.” 

5 A DAY: what counts?




5 A DAY - Fruit and Vegetables

5 A DAY – Fruit and Vegetables

5 A DAY: what counts?




Almost all fruit and vegetables count towards your 5 A DAY, so it may be easier than you think to get your recommended daily amount.

Fruit and vegetables don’t have to be fresh to count as a portion. Nor do they have to be eaten on their own: they also count if they’re part of a meal or dish.

To find out how much is in a portion, see 5 A DAY portion sizes.

What counts towards 5 A DAY?

As well as fresh fruit and vegetables, the following all also count towards your 5 A DAY.

  • Fruit and vegetables cooked in dishes such as soups, stews or pasta.
  • Beans and pulses. These only count as one portion a day, no matter how many you eat. This is because, although they are a good source of fibre, they contain fewer nutrients than other fruits and vegetables.

Frozen and canned fruit and veg




  • Frozen fruit and vegetables.
  • Tinned or canned fruit and vegetables. Buy ones tinned in natural juice or water, with no added sugar or salt.
  • A 30g portion of dried fruit, such as currants, dates, sultanas and figs, counts as one of your 5 A DAY, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth.
  • Fruit and vegetables in convenience foods, such as ready meals and shop-bought pasta sauces, soups and puddings. Some ready-made foods are high in salt, sugar and fat, so only have them occasionally or in small amounts. You can find the salt, sugar and fat content of ready-made foods on the label. For more information, seeour page on food labels.

Drinks and 5 A DAY

  • Keep an eye on the amount of fruit juice and smoothies you consume. The current advice is to limit consumption of fruit/vegetable juices and smoothies to a combined total of 150ml a day (one portion). Crushing fruit into juice also releases the sugars contained in the fruit, which can cause damage to teeth. Even unsweetened fruit juice and smoothies are sugary, so limit these to a combined total of 150ml a day.
  • Diluting with water (still or sparkling) can make 150ml of fruit juice go further, if you’re thirsty.
  • Remember to keep fruit juice and smoothies to mealtimes, to reduce the impact on teeth.

For more details, see 5 A DAY FAQs.

Do potatoes count towards my 5 A DAY?

No. Potatoes are a starchy food and a great source of energy, fibre, B vitamins and potassium.

In the UK, we get a lot of our vitamin C from potatoes. Although they typically only contain around 11-16mg of vitamin C per 100g of potatoes, we generally eat a lot of them.

When eaten as part of a meal, potatoes are generally used in place of other sources of starch, such as bread, pasta or rice. Because of this, they don’t count towards your 5 A DAY.

Other vegetables that don’t count towards your 5 A DAY are yams, cassava and plantain. They are also usually eaten as starchy foods.

Sweet potatoes, parsnips, swedes and turnips do count towards your 5 A DAY, because they are usually eaten in addition to the starchy food part of the meal.

Potatoes play an important role in your diet, even if they aren’t cooked with salt or fat, even if they don’t count towards your 5 A DAY. It’s best to eat them without any added salt or fat.

They’re also a good source of fibre, so leave the skins on where possible, to keep in more of the fibre and vitamins. For example, if you’re having boiled potatoes or a jacket potato, make sure you eat the skin too.

5 A DAY: a wide variety

To get the most from your five portions, eat a wide variety of fruit and vegetables.

For 5 A DAY recipe ideas, see 5 A DAY recipes.

For more information about a healthy, balanced diet, see Food and diet.55

What sort of fruit is this? Need your help again. Please


Dear Readers

Once again I need your help!

Can anyone tell me the name of the particular fruit please?

I ask because I have been told it is a great source of anti-oxidants and want to find out a bit more.

If you do know could you share knowledge in the comments boxes below

Thanks very much in advance!

Best wishes

PatientTalk.Org

What type of fruit is this?

What type of fruit is this?