How Many Fruit and Veggie Servings for Good Health?
Nutritional guidelines generally recommend at least five servings of fruit and vegetables a day for optimal health. But, according to a new study, 10 servings every day may provide the most benefit.
Researchers analyzed data from 95 studies evaluating the health benefits of eating fruits and vegetables and found that 800 grams of produce daily—10 portions of 80 grams each—is associated with the lowest risk of disease and premature death. Among the most beneficial for good health were apples, pears, green leafy vegetables, and cruciferous vegetables like cauliflower, broccoli, cabbage, and Brussels sprouts.
According to researchers, just 200 grams of fruits and vegetables a day—about 2.5 portions—produced health benefits, including an 18 percent lower risk of stroke, 16 percent lower risk of heart disease, and 4 percent lower risk of cancer, compared to no fruit or vegetable consumption. Ten servings a day was associated with a 33 percent lower risk of stroke, 24 percent lower risk of heart disease, 13 percent lower risk of cancer, and a 31 percent lower risk of premature death overall.
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