The secret to living to 100 without illness... What foods are good to eat every day?

We all know that eating fruits and vegetables is good for our health. But how much fruit and vegetables do we need to eat each day to prolong our life?

 

In this regard, there are research results that show that eating at least five servings of fruits and vegetables per day, especially two servings of fruits and three servings of vegetables, can help you live longer.

Researchers at the Harvard School of Public Health used food questionnaires every two to four years for 30 years to track more than 100,000 adults with no history of cardiovascular disease, cancer, or diabetes. They also analyzed data from 24 other studies involving two million adults worldwide.

As a result, participants who consumed an average of five servings of fruits and vegetables per day had a 13% lower risk of death from all causes, a 12% lower risk of death from heart disease and stroke, a 10% lower risk of death from cancer, and a 35% lower risk of death from respiratory disease than those who consumed an average of two servings.

 

The study defined one serving as half a cup of vegetables or fruit, or one cup of leafy greens. Eating a variety of foods provides a wealth of disease-fighting vitamins, minerals, fiber, and antioxidants.

 

The five foods that have the greatest impact on your health when eaten daily, according to this study, are: Leafy green vegetables like spinach and kale; cruciferous vegetables like broccoli and baby cabbage; foods rich in beta-carotene like carrots; citrus fruits; and berries rich in antioxidants. all.

 

For reference, the American Heart Association recommends eating four servings of fruit and five servings of vegetables daily. This is nearly double the amount shown in a new study to contribute to longevity. While this may seem like a huge amount, the amount per serving is understandable.

 

Serving sizes vary, but the typical serving size recommended by Prevention, an American health and medical media outlet, is: 1 medium apple, pear, orange, peach, banana, or kiwi; 1/2 medium avocado, grapefruit, or mango; 1 half-inch (about 1.25 cm) thick slice of melon; 16 grapes; 4 large strawberries; 1/2 a zucchini or bell pepper; 5-8 florets of broccoli or cauliflower; 1 carrot; and 1 cup (1/2 cup if cooked) of lettuce, kale, spinach, or leafy greens.

 

Strategically planning your meals makes reaching your daily consumption goal easy. Keeping pre-prepared fruits and vegetables readily available in the refrigerator and on the table is another way to achieve this.

 

 

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They say we are now in the 100-year era.

They say that the next generation, 120 generations, will come soon.

Vegetables such as carrots, cabbage, and broccoli

These are the foods you should eat every day for a healthy and long life.