Health study: ten servings of fruit and vegetables a day would be even better than five

Health study: ten servings of fruit and vegetables a day would be even better than five

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Expert recommendation: Ten servings of fruit and vegetables every day
Nutrition experts agree: Plant-based food is healthy. It contains numerous vitamins, phytochemicals and important minerals and fiber. It is usually advised to consume at least five servings of fruit and vegetables a day. Researchers now think ten servings would be even better.

Ten hands full of fruits and vegetables a day
Last year it was reported that Germans' fruit and vegetable consumption stagnated and is still below the recommended per capita consumption. Most experts recommend eating at least five servings of fruit and vegetables a day. For example, the German Society for Nutrition (DGE) wrote years ago: "Eat at least 5 servings of vegetables and fruit a day (3 servings of vegetables and 2 servings of fruit)." They explained: "The measure for a serving is your own hand. This results in quantities that suit age and height. ”But now there are differing opinions on how much fruit and vegetables are to be recommended. Researchers now think it would be better to have ten servings a day.

Plant-based food is healthy
Numerous scientific studies have already shown that plant-based food is healthy. Studies indicate, among other things, that fruit and vegetables keep the heart healthy.

It is also known that the higher the vegetable and fruit consumption, the lower the risk of suffering a stroke or heart attack.

In addition, certain plant substances in fruits and vegetables help you lose weight, as researchers have found.

But how much of it should it be? UK researchers reported a few years ago that seven servings of fruit and vegetables would be better instead of five.

According to a recent meta study by an international team of scientists, ten servings would be even better. The results of the study, in which experts from Norway, Great Britain and the USA were involved, were published in the "International Journal of Epidemiology".

Ten servings a day would be better
Study author Dr. Dagfinn Aune said in a statement from Imperial College London: “We wanted to investigate how much fruit and vegetables you need to eat to get the maximum protection against disease and premature death. Our results suggest that although five servings of fruit and vegetables are good, ten per day are even better. ”

To arrive at their results, the researchers analyzed data from 95 studies in which a total of around two million test subjects were involved.

It turned out that eating 200 grams of fruit and vegetables a day reduces the risk of cardiovascular diseases, cancer and premature death enormously, but at 800 grams - according to the scientists, the amount is ten servings - that is Effect much clearer.

The risk of heart disease therefore drops by 24 percent, that of a stroke by 33 percent, that of tumor diseases by 13 percent and that of premature death by 31 percent.

According to the information, the risks were assessed in comparison to people who do not eat fruit and vegetables at all.

Which varieties help against which diseases
The researchers also examined which varieties particularly reduce the respective disease risks.

They found that apples, pears, citrus fruits, green salads, and vegetables like spinach, lettuce and chicory, and cruciferous vegetables like broccoli, cabbage, and cauliflower could lower the risk of cardiovascular disease and stroke.

And the risk of cancer could be reduced by green vegetables like spinach or green beans, yellow vegetables like peppers and carrots and cruciferous vegetables.

According to Dr. Aune still needs further research, but the research has already made it clear that "a higher intake of fruits and vegetables is associated with huge health benefits and we should try to increase our dietary consumption". (ad)

Author and source information

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