Long and Healthy Life Secrets: If you want to live a long and healthy life, start eating more vegetables and fruits in your diet.
Research published in the medical journal Circulation found that consuming 5 servings (approximately 350 to 400 grams) of fruits and vegetables a day is helpful for a healthy and long life.
A study of nearly 2 million adults worldwide found that consuming 2 servings of fruit and 3 servings of vegetables daily reduced the risk of various diseases and death in middle age.
A diet rich in fruits and vegetables reduces the risk of many chronic diseases such as coronary heart disease and cancer, but most adults do not include adequate amounts of fruits and vegetables in their diet.
The study, conducted by Harvard Medical School and Brigham and Women’s Hospital in the United States, found that more fruits and vegetables were recommended, but did not specify how much fruit and vegetables were part of the diet each day. Should make
The study analyzed 27 different research reports from 29 countries in North and South America, Europe, Asia, Africa, and Australia and included about 2 million people.
The results showed that consuming about 150 to 160 grams of fruits and 225 to 240 grams of vegetables throughout the day reduced the risk of death while eating more than this amount did not bring any additional benefits.
The study, comparing people who ate less and more fruits and vegetables, found that eating more fruits and vegetables increased the risk of death from any cause by 13%, heart disease, heart attack and stroke by 12%, and respiratory system The risk of death from Alzheimer’s disease is reduced by 35%.
However, not all fruits and vegetables provide these benefits, such as potatoes, corn, peas, and foot juices do not reduce the risk of death from any cause or specific chronic disease.
On the other hand, green leafy vegetables such as spinach, beta-carotene, vitamin-rich fruits, and vegetables such as berries and carrots are very beneficial.
The researchers said that the results apply to all populations, while the ideal orbit of fruits and vegetables has also been determined.
“We also discovered that not all fruits & vegetables have the same benefits,” he added.