 Home > Food News > Nutrition News > Three servings of dishes and two servings of fruit have the longest lifespan?

Three servings of dishes and two servings of fruit have the longest lifespan?

 Last Update: 2021-07-30
 Source: Internet
 Author: User

Tags

turmeric blood sugar

non oil based lotion

Search more information of high quality chemicals, good prices and reliable suppliers, visit www.echemi.com

Original: Fan Zhihong

Everyone knows that vegetables and fruits are good for health
.
But how many vegetables and fruits are the most suitable? Many people may not be very clear
.

Nutritionists may answer: "Chinese Residents' Dietary Guidelines (2016 Edition)" recommends that healthy adults eat 200-350 grams of fruits and 300-500 grams of vegetables a day
.
However, in fact, scholars' views on this issue are not consistent
.

Some studies say that in fact, 5 servings of fruits and vegetables are enough (one serving is usually 80-100 grams)
.
For many years, European and American countries have promoted "Five A Day", which is to persuade people to eat at least 5 servings of different fruits and vegetables every day
.
But there are also studies that say that 8 or even 10 servings of fruits and vegetables combined is the best.
Although you can get most of the benefits when you eat 5 servings of fruits and vegetables, there are still more benefits when you increase the amount
.

　　Looking at the number of recommendations in various countries, there is also a big difference
.
The World Health Organization recommends 5 servings of fruits and vegetables, Denmark recommends 6 servings of fruits and vegetables, Australia is 8.
5 servings, and China's recommended range is 6-10 servings of fruits and vegetables
.

　　I remember when I went to a meeting in South Korea more than ten years ago, a Korean nutrition expert asked, how many vegetables does China recommend? I said it is 300-500 grams, and half of it is leafy vegetables
.
The South Korean expert said in surprise at the time: Why are there so many? I said that the supply of vegetables in China is very rich.
I can eat 1 kg of fruits and vegetables a day when I am the most
.
Koreans say: We don’t have so many leafy vegetables to eat!

　　A recent new study published in the journal "Circulation" has returned to the "five servings a day" statement-this study says that two servings of fruit + three servings of vegetables a day are most conducive to reducing all-cause mortality
.

　　Those who don’t want to read the research content, please look directly at the black font and the suggestions at the end of the article
.

　　This study first analyzed data from the two longest-duration prospective nutritional epidemiological studies in the United States, namely the NHS and HPFS
.
It excludes the data of people with diabetes, cardiovascular disease, cancer and other diseases, and also excludes those unreasonable data with excessive or low calorie intake
.
A total of 66,719 women and 42,016 men were included in the analysis
.

　　Then, the author also collected the results of 26 nutritional epidemiological surveys related to fruit and vegetable intake and health in recent years, and analyzed the data
.

　　For the quantity of vegetables and fruits, the researchers made a unified conversion
.
This is because the concept of “one serving” is very confusing in different studies.
For example, a banana is 1 serving, a half cup of strawberries is 1 serving, and a half cup of cooked spinach is 1 serving.
In this study, all converted to 80 grams per serving
.

　　In addition, for the specific content of fruits and vegetables, the researchers made a detailed category analysis based on the results of the semi-quantitative dietary survey
.
In previous studies, some included fruit juices, some did not; some conflated potatoes and green vegetables, some analyzed different types of vegetables separately, and so on
.
In this study, starchy vegetables (potatoes, taro, yams, sweet potatoes, etc.
) and other vegetables are discussed separately
.

　　Then, the researchers found that the results of the data analysis were highly consistent
.

　　Whether it is the two large-scale follow-up surveys in the United States or the other 26 related surveys and studies, the results are the same-eating 2 servings of fruit + 3 servings of vegetables a day has the lowest all-cause mortality
.
The risks of cancer, cardiovascular and cerebrovascular diseases, and respiratory diseases are also the lowest
.
Regardless of the age of the interviewee, the effect is similar
.
Continue to increase the number of fruits and vegetables, but did not find that the effect can be significantly improved
.

　　Then, the researchers analyzed different types of fruits and vegetables and found that dark green leafy vegetables, cruciferous vegetables, citrus fruits, fruits and vegetables rich in vitamin C and carotene, and all non-starchy vegetables Intake is negatively related to the risk of death from all causes, in other words, it is beneficial to health and longevity
.

　　However, starchy vegetables (such as potatoes and taro, etc.
) do not have this good effect
.
They cannot reduce all-cause mortality, but they do not cause significant harm to health
.

　　Many people may ask: The 3 servings of vegetables and 2 servings of fruits mentioned in this study are 240 grams of vegetables and 160 grams of fruits
.
But,

　　The Chinese Dietary Guidelines recommend eating 300-500 grams of vegetables a day, isn’t it a bit too much? I eat 5 servings of vegetables and fruits.
Can I not eat vegetables and eat all fruits? Or don’t eat fruits and eat all vegetables?

　　In fact, it is not necessarily
.
Regarding the amount of vegetables eaten, we can have the following interpretation:

　　First of all, this new study is only one of the related studies, not an official conclusion
.
No research has found that increasing the amount of vegetables to 300-500 grams per day or more will bring health hazards
.
Therefore, it is safe to recommend more vegetables
.
For fruits, there is no health risk with an intake of 200-350 grams, and there are even studies showing that this range is beneficial to the prevention of diabetes
.
Eating more fruits and vegetables can get more nutrients and reduce the calorie density of the diet, which is also good for preventing obesity
.

　　Secondly, the health effects of vegetables are related to how they are eaten
.
In European and American countries, vegetables are often eaten raw in the form of salads.
Previously, the PURE study found that eating raw vegetables can achieve health effects in smaller quantities
.
Chinese people mainly eat cooked vegetables.
Nutrients and antioxidant substances in cooking will be lost, so a larger amount of vegetables may be needed
.

　　Third, the health effects of vegetables and fruits cannot completely replace each other
.
Vegetables are often cooked with sodium-containing condiments such as salt and soy sauce, which will increase sodium intake
.
In contrast, fruits are ingested directly and do not need to be cooked with salt.
They can fully retain antioxidants, which may have a greater effect on improving the sodium/potassium ratio and controlling blood pressure
.
On the other hand, to provide magnesium, calcium, folic acid, vitamin K and other nutrients, the dark green leafy vegetables a greater effect than the fruit
.
Therefore, both vegetables and fruits must be eaten
.

　　Fourth, the number of vegetables and fruits to eat depends on the specific physical condition of each person
.

　　For patients with high blood pressure, additional fruits and vegetables cooked with less salt may be needed to adjust the dietary potassium and sodium ratio; for patients with diabetes, adding green leafy vegetables cooked with less oil is more helpful for blood sugar control;

　　For gout patients, increasing the amount of fruits and vegetables is conducive to the elimination of uric acid;

　　People who lose weight also need to increase the intake of vegetables, because this will ensure that the three meals can have enough satiety when reducing calorie intake;

　　Pregnant women, lactating mothers and adolescents have particularly high nutrient needs, and they also need to increase the supply of fruits and vegetables to meet their demand for multiple vitamins and minerals
.

　　People who are thin and indigestion should appropriately reduce the amount of fruits and vegetables.
It is enough to reach 3 servings of vegetables and 2 servings of fruits, because too much intake may make them unable to eat enough staple foods and protein foods, and nutrient supply will be difficult to meet the standard
.

　　Finally, in addition to the quantity of vegetables, we must also consider their freshness and reasonable cooking
.
No matter how good the vegetables are, if you add too much oil and salt, the health effects will be greatly reduced
.
Adding too much cooking oil will greatly increase the calories, especially when frying, not only loses many nutrients and health ingredients, but also produces excessive amounts of harmful products such as acrylamide
.
Adding too much salt will make most of the benefits of vegetables for blood pressure lost
.
Too much blanching in boiling water will also cause a large amount of water loss of antioxidants
.

　　Therefore, there is no need to deliberately reduce the amount of fruits and vegetables eaten because of this new research
.
Following the dietary guidelines, eating one catty of vegetables and half a catty of fruits a day is still scientific and reasonable, and it can bring more dietary happiness
.

This article is an English version of an article which is originally in the Chinese language on echemi.com and is provided for information purposes only. This website makes no representation or warranty of any kind, either expressed or implied, as to the accuracy, completeness ownership or reliability of the article or any translations thereof. If you have any concerns or complaints relating to the article, please send an email, providing a detailed description of the concern or complaint, to service@echemi.com. A staff member will contact you within 5 working days. Once verified, infringing content will be removed immediately.