Why 5 servings of fruit and vegetables aren’t enough anymore
<p>A major UK-based study has found eating 10 helpings of fruit and vegetables a day is better than the minimum recommended five.</p>
<p>Researchers from Imperial College in London said they looked at "all" available research worldwide. Their meta-analysis included up to 2 million people, and assessed up to 43,000 cases of heart disease, 47,000 cases of stroke, 81,000 cases of cardiovascular disease, 112,000 cancer cases and 94,000 deaths.</p>
<p>The team estimated about 7.8 million premature deaths worldwide could be potentially prevented every year if people ate 10 portions, or 800 grams, of fruit and vegetables a day.</p>
<p>In New Zealand, the Ministry of Health recommends adults eat at least three servings of vegetables and two of fruit each day. </p>
<p>The Imperial College study found even 2 to 2.5 portions of fruit and vegetables a day helped, with benefits increasing along with the number of portions.</p>
<p>Eating 10 portions a day – compared to eating none – was associated with:</p>
<ul>
<li>a 24 per cent reduced risk of heart disease</li>
<li>a 33 per cent reduced risk of stroke</li>
<li>a 28 per cent reduced risk of cardiovascular disease</li>
<li>a 13 per cent reduced risk of total cancer</li>
<li>and a 31 per cent reduction in dying prematurely</li>
</ul>
<p>The researchers said the following fruits and vegetables may help prevent heart disease, stroke, cardiovascular disease, and early death: apples and pears, citrus fruits, salads and green leafy vegetables such as spinach, lettuce and chicory, and cruciferous vegetables such as broccoli, cabbage and cauliflower.</p>
<p>Foods that may reduce cancer risk included: Green vegetables, such as spinach or green beans, yellow vegetables, such as peppers and carrots, and cruciferous vegetables.</p>
<p>Raw or cooked vegetables had similar effects in preventing early death but more studies were needed on specific types of fruit and vegetables and preparation methods, Imperial College said.</p>
<p>"Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system," lead author Dr Dagfinn Aune said.</p>
<p>"This may be due to the complex network of nutrients they hold. For instance they contain many antioxidants, which may reduce DNA damage, and lead to a reduction in cancer risk."</p>
<p>The vast array of beneficial compounds cannot be easily replicated in a pill, said Aune.</p>
<p>"Most likely it is the whole package of beneficial nutrients you obtain by eating fruits and vegetables that is crucial is health.</p>
<p>"This is why it is important to eat whole plant foods to get the benefit, instead of taking antioxidant or vitamin supplements."</p>
<p><em>First appeared on <a href="http://www.stuff.co.nz/" target="_blank"><strong><span style="text-decoration: underline;">Stuff.co.nz</span></strong></a>.</em></p>
