Throughout human history, fruits have always been enjoyed, mostly for their taste, and the fact that they could be used to produce alcoholic beverages through fermentation. However, science has discovered its many other benefits like vitamins, fiber and more. Now, a new study reveals that eating ten portions a day can reduce the risk of premature death.
A new comprehensive meta-analysis conducted by researchers Imperial College London reviewed data from 95 previous studies on the consumption of fruits and vegetables. Overall, the new study included up to two million people from different population around the word. It analyzed more than 43,000 cases of heart disease, 47,000 stroke cases, 81,000 people with cardiovascular diseases, 94,000 deaths and 112,000 cancer cases.
The findings were published in the International Journal of Epidemiology, which consists in the fact that while five fruit portions per day can reduce the risk of various diseases, the highest benefit came from eating ten fruit portions daily. One portion is defined as 80 grams.
The scientists estimated that worldwide, around 7.8 million premature deaths could be prevented if people started to eat around 800g of fruits and vegetables every day. Furthermore, the researchers decided to determine which specific fruits and vegetables have the highest level of protection against diseases.
The researchers found that even a daily intake of 200g of fruits and vegetables can lead to 16 percent lower risk of heart diseases, 18 percent reduced the risk of stroke, as well as a 13 percent lower risk of cardiovascular disease. Furthermore, even that small amount of fruit which equals to 2.5 fruit portions leads to a four percent decreased risk of cancer and 15 lower risk of overall premature death.
The United Kingdom current health guidelines recommend eating around 400g of fruit and vegetables, but only a third of all adults meet this target. A standard 80g portion of fruit may include either a small banana, an apple, a pear or even a large mandarin.
Scientists found that fruits such as pears, apples, pears, and citrus fruits, as well as leafy vegetables like lettuce, or cruciferous vegetables like broccoli and cabbage have been proven to lower the risk of heart disease, stroke, cardiovascular diseases and premature deaths.
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