Among other dietary recommendations for good health, Delray Beach primary care doctors often urged you to increase your vegetable intake. "Strive for Five" is the slogan to remind you to eat at least five fruits and vegetables every day to keep yourself healthy.
Benefits Vegetables and Fruits
A new study from the American Heart Association (AHA) says that simply choosing from the "fruits and vegetables" category will not lead to optimal results. There seem to be "good" choices, or at least "better" than others. According to the new study, not all fruits and vegetables are created equal.
Amazing Results
Researchers from Harvard Medical School and Brigham and Women's Hospital have tracked more than two million adults worldwide for more than 30 years. They found that those who ate at least five servings of fruits and vegetables per day were 13% less likely to die during this period than those who ate two or fewer servings.
The researchers also looked at individual disease categories. They found that those who ate five servings of fruits and vegetables reduced the risk of dying from respiratory disease by 35%. The risk of death from cardiovascular disease was reduced by 12% and the risk of cancer was reduced by 10%.
However, the study, published this month in the AHA Journal Circulation, found no benefit from eating more than five servings of these foods per day. This result is in contrast to previously published studies showing otherwise. Previous researchers speculated that this was because the new study was based solely on self-reported dietary intake. However, previous studies were controlled clinical trials.
However, the researchers found their results convincing
Ann Thorndike, MD, master of public health, chair of the American Heart Association Nutrition Committee and associate professor of medicine at Harvard Medical School in Boston, said in a statement.
"Fruits and vegetables are naturally encapsulated sources of nutrients that can be included in most meals and snacks, and are essential to keeping our hearts and bodies healthy," she added.
The perfect combination of fruits and vegetables for your health
However, the study found that the type of product consumed, along with the correct formulation, was important. The study authors said the optimal intake was three vegetables and fruits per day.
“We found that not all fruits and vegetables provide the same degree of benefit, although current dietary recommendations generally address all types of fruits and vegetables, including starchy vegetables, fruit juices and potatoes, in the same way,” said lead author Dr. Dong Wang, M.D. Epidemiology and Nutrition at Harvard Medical School and Brigham and Women's Hospital in Boston, in a statement.
The researchers did not see any benefit for those who ate starchy vegetables such as peas, corn, and potatoes. Fruit juices didn't count either, likely because it's the fiber in the whole fruit that makes the difference.
Instead, the study found that green leafy vegetables rich in beta-carotene offer the most benefit.
The type of fruit is also important. Fruits rich in beta-carotene and vitamin C help reduce the risk of death and chronic disease better than other fruits.
Easy ways to measure
One serving usually equals one whole fruit or one cup of sliced fruit. Vegetables are a little different: one cup equals one serving, except for raw, leafy green vegetables. Those require two cups to make a meal.
However, the US Dietary Guidelines were developed by the US Department of Agriculture (USDA) and the US Department of Health and Human Services (HHS). He says the easiest way to gauge adequate intake is to fill half your plate with the product at each meal.
The Centers for Disease Control and Prevention (CDC) also offers quick and convenient ways to add more products daily.
These include
Save time and money by chopping extra fruits or vegetables at the same time and freezing the excess
Choose frozen or canned fruits and vegetables, which often contain more nutrients than their fresh counterparts
Eat a small apple, banana, carrot slices or grape tomatoes as a snack.
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