Eat more fruit and veg for a longer life

Eating 10 portions of fruit and vegetables a day could significantly reduce the risk of heart attack, stroke, cancer and early death, according to new research.

The study, by Imperial College London, says consuming 10 portions per day, or about 800g, could prevent an estimated 7.8 million premature deaths worldwide.

The World Health Organization (WHO) currently recommends eating 5 portions, or 400g, of fruit and vegetables every day.

In recent years, campaigns in countries across the world including the UK, Germany, France, Norway and Japan have been launched in a bid to encourage people to meet this target.

"Our results suggest that although five portions of fruit and vegetables is good, 10 a day is even better," lead author Dr Dagfinn Aune said in a statement released by the college.

The research concluded that eating 10 portions per day was associated with a 24% reduced risk of heart disease, a 33% reduced risk of stroke, a 28% reduced risk of cardiovascular disease, a 13% reduced risk of total cancer, and a 31% reduction in dying prematurely. The risk was calculated in comparison to not eating any fruit and vegetables.

"Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system. 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," Dr Aune said.

The research found that apples and pears as well as citrus fruits and vegetables such as lettuce, broccoli and cabbage are particularly effective in preventing strokes, heart disease and early death. Green and yellow vegetables such as spinach, peppers and carrots may reduce the risk of cancer.

Tom Sanders, Emeritus Professor of Nutrition and Dietetics at King′s College London, has criticized the research. "Most people don′t eat more than 1kg of food per day, so if you eat 10 portions of fruit and vegetables, that leaves just 200g for cereals, nuts, pulses, meat and dairy, which is where we get most of our nutrients," he told CNN.

Fruit and vegetables are mostly water and contain a lot of sugar, he said, so consuming 10 portions could mean a nutritionally unbalanced diet. The consumption of fruit and vegetables also has little effect on cholesterol, he argued.

Eating smaller portions was also shown to be beneficial in the study, with 200g, or two and a half portions, associated with a 4% reduced risk in cancer risk, and 15% reduction in the risk of premature death, when compared to people not eating any fruits of vegetables.

"No one is disputing that fruit and vegetables are important," said Sanders, "and most of us should probably be eating more as we generally overestimate our intake." But eating more than five portions per day has very little added benefit and could even cause health problems, according to Sanders.

"It′s the people who are only eating one portion and who go up to three who see the biggest improvement in their health. Going from five to 10 has no big impact."

Most Read

★Carbohydrates and sugars

★Can high heels give you cancer?

★10 Natural beauty tips for face you must try

★Do you want to be paid for sleeping well at night?

★Legumes, nuts and kale can help you get big muscles

★Top 10 Diet and Fitness Tips for Men

★Weight-lifting and protein shakes rich in growth hormones may make you bald

★Does ginger gene offer key to younger looking skin?

★Research reveals surprising health benefits of chewing your food

★This is how many calories your tea and coffee habit is adding to your diet EVERY DAY

★11 Realistic Methods of Stress Management

★10 Ways To Use Sesame Oil For Beautiful Skin

★6 Best Oils for a Naturally Clear and Glowing Skin

★10 Healthy Twists on Classic Diner Dishes

★Everyday Medications You Should Never Take When You Exercise

★Eating cheese does not raise cholesterol, study finds

★Top Fitness Stars Share Their Most Common Workout Habits

★3 Must Try Face Yoga Exercises For Glowing Face

★How you should wash your face?

★How to Gain Weight in 7 Days to Get Rid of the Skinny You

★The amazing and healthy benefits of meditation!

★The tangy taste of Banaras

★How to exercise outdoors, when the smogs a killer

★Eat more fruit and veg for a longer life

★Face Open Pores

★Top 10 Homemade Fruit Packs for Glowing Skin

★Fasting might be good for your healh, research says

★5 most surprising cosmetic surgery trends across the globe

★Skin tone linked to fruit and vegetable consumption

★4 Totally avoidable gym mistakes

★Combat the Cold with Fresh Oregano Tea

★8 Time-Saving Meal Prep Ideas Nutritionists Actually Use

★Natural and healthy effects of Aloe Vera!

★Five-second rule for food dropped on the floor approved by germ scientists

★What dangers are hidden in your pillow?

★Sari saga from Bengal

★9 Simple Yoga Asanas & Tips for Weight Loss

★10 Signs You are Obsessing About Your Weight

★Ideal exercises to keep your heart healthy

★Surgery addict rushed to hospital after his body REJECTED his new nose

★Working It Out: The future of work and digital

★Can Eating Bananas Help You Lose Weight?

★10 Surprising Things That Can Cause You to Lose Muscle

★Study reveals alarming dangers of anti-ageing jabs

★The Simple 20-Minute Habit That Could Save Your Life

★This One Exercise Helps You Become a Better Runner

★10 questions about laser hair removal

★5 Reasons Cheese is Actually Good For Your Health

★Ways to Use Honey for a Glowing Skin

★Daylight Savings Time: That miserable time of year when many mourn loss of one-hour sleep

©2019-2020 All rights reserved.