Everyone knows that eating fruits and vegetables is good for health. How much fruit and vegetables should we consume daily to actually help extend lifespan?

 

There is a research finding that consuming at least five servings of fruits and vegetables combined per day, especially two servings of fruit and three servings of vegetables, can help promote longevity.

A research team from Harvard T.H. Chan School of Public Health in the United States tracked over 100,000 adults without a history of cardiovascular disease, cancer, or diabetes using food questionnaires every 2 to 4 years over a period of 30 years. They also analyzed data from 24 other studies involving a total of 2 million adults worldwide.

As a result, participants who consumed an average of 5 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 diseases compared to those who consumed an average of 2 servings.

 

This study defined one serving as half a cup of vegetables or fruits, or one cup of leafy greens. Eating a variety of foods allows you to obtain many disease-fighting vitamins, minerals, fiber, and antioxidants.

 

The five foods that have the greatest impact on health when eaten daily, as presented in this study, are leafy green vegetables like spinach and kale, cruciferous vegetables such as broccoli and mini cabbages, foods rich in beta-carotene like carrots, citrus fruits, and berries high in antioxidants.

 

For your reference, the American Heart Association recommends consuming four servings of fruit and five servings of vegetables per day. The amount revealed in new research that helps with longevity is nearly twice that amount. It may seem like an enormous intake, but when looking at the portion size of one serving, it becomes understandable.

 

The range of a single serving varies, but a typical single serving introduced by the American health and medical media 'Prevention' includes: 1 medium-sized apple, pear, orange, peach, banana, or kiwi; half of a medium-sized avocado, grapefruit, or mango; one slice of melon about 1.25 cm (half an inch) thick; 16 grapes; 4 large strawberries; half of an zucchini or bell pepper; 5-8 florets of broccoli or cauliflower; 1 carrot; and 1 cup of lettuce, kale, spinach, or leafy greens (half a cup if cooked).

 

Strategically planning your meals makes it easy to achieve your daily consumption goals. It is also helpful to keep pre-cut fruits and vegetables visibly stored in the refrigerator and on the dining table at all times.

 

 

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Now, it's called the era of living to 100 years old.

They say our next generation will come soon with 120 households.

Vegetables such as carrots, cabbage, and broccoli

It's a food that should be eaten daily for healthy longevity.