Fruits And Vegetables Increase Life Expectancy

There is no doubt that the increased intake of fruits and vegetables is positive for health. According to a recent study, fruits and vegetables (5 servings a day) increase life expectancy, reducing the incidence of chronic diseases such as cancer or cardiovascular disease.

However, it should be borne in mind that in order to achieve positive effects, it is important to obtain an intake of macronutrients in optimal proportions. Covering the necessary protein and fat is also essential. Both elements are responsible for a multitude of physiological processes.

Fruits and vegetables increase life expectancy: 2 servings of fruits and 3 servings of vegetables

First of all, it is important to remember that it is essential to give priority to the consumption of vegetables instead of fruit. This is because vegetables often contain a higher concentration of phytonutrients. These compounds are essential when it comes to neutralizing the formation of free radicals, which is associated with the prevention of complex pathologies.

According to research published in the journal Circulation, the presence of vegetables in the diet is important to improve the efficiency of physiological processes, thus keeping the level of inflammation under control. It should be borne in mind that an exaggeration of inflammation could cause problems in the body.

For optimal health, it is recommended that herbal foods be included in all main meals. Fruits can also be included in mid-morning or mid-afternoon snacks to improve the total intake of vitamins and antioxidants.

Some fruits and vegetables are better than others

Keep in mind that not all vegetables have the same properties. Exotic fruits, for example, have a higher concentration of phytonutrients. These compounds have been shown to be important in preventing problems such as cancer, according to a study published in Current Pharmaceutical Design.

Also, brightly colored vegetables or crucifers are able to improve health faster than others, such as those with leaves. Broccoli is a good example of this, as there is evidence that it contains key substances to help reduce the incidence of cardiovascular disease.

Eat more fruits and vegetables

Although there is a consensus on the optimal amount of fruits and vegetables, 5 servings, this does not mean that you can not increase your intake. In fact, higher consumption could be even more beneficial. Above all, you need to worry about variety, combining products of different colors to get a greater amount of nutrients.

It is also important to alternate the consumption of raw and cooked vegetables. Physical chemical processes can alter the bioavailability of some of the nutrients. In this sense, it is beneficial that a large part of the ingested vegetables have not been subjected to aggressive cooking processes.

A good technique to maximize the use of nutrients is to consume the soup in which they cooked the vegetables. A large amount of water-soluble vitamins remain in the soup, so it should not be wasted.

Characteristics of the study

Returning to the study published in Circulation, the diet of over 2 million subjects was analyzed, the sample size being very large. The risk of death was significantly reduced by 12% in those subjects who consumed 5 servings of fruits and vegetables per day.

Respiratory pathologies decreased by 35% in these subjects. The same thing happened with different types of cancer and cardiovascular disease. However, it was not possible to associate higher vegetable consumption with an even greater reduction in the risk of death. In addition, the most beneficial vegetables were those with green leaves or bright colors, which have a high content of vitamin C and beta-carotene.

Without a doubt, fruits and vegetables increase life expectancy!

As mentioned above, the intake of at least 5 servings of fruits and vegetables per day is effective in preventing chronic and complex health problems. This is due to the content of micronutrients and phytonutrients in plants, which generate a strong antioxidant effect capable of neutralizing the formation of free radicals.

In addition, it is important to reduce the presence of ultra-processed foods in the diet to supplement this habit. This will also reduce the effect of trans fats and simple sugars, which will lead to greater efficiency in the functioning of the human body.

Lastly, don’t forget that it is essential to exercise regularly. Restful sleep is also needed to improve the body’s ability to recover.