Nutrition

Research suggests seven servings of fruits/vegetables is best

New research suggests that consuming seven servings of fruits and vegetables per day may be the magic number to reduce the risk of premature death. This article explores the benefits of fruits and vegetables and how to incorporate more into your daily diet by queenieclayton
Estimated reading time: 2 min 33 sec
Research suggests seven servings of fruits/vegetables is best Photo by Andrea Piacquadio on Pexels

It’s no secret that fruits and vegetables are packed with nutrients and vitamins that our body needs. But how much do we need to consume in order to get the maximum benefit?.

A new study suggests that seven servings of fruits and vegetables per day may be the magic number to reduce the risk of premature death.

The study

The study, which was conducted by researchers at the University College London, analyzed data from over 60,000 people with an average age of 53 over a period of seven and a half years.

The participants were asked about their diet, lifestyle factors, and health conditions, and their diets were assessed based on the number of servings of fruits and vegetables they consumed each day.

The researchers found that those who consumed seven or more servings of fruits and vegetables per day had a 33% lower risk of premature death compared to those who had less than one serving a day.

The benefits of fruits and vegetables

The benefits of consuming fruits and vegetables have been well documented over the years.

They are an excellent source of antioxidants, which help to protect the body against free radicals that can cause cancer, heart disease, and other chronic illnesses.

Fruits and vegetables also contain fiber, which is essential for maintaining digestive health and promoting satiety. This can help individuals maintain a healthy weight and reduce the risk of obesity and type 2 diabetes.

Related Article Why seven is the ideal number of fruit and veggie servings Why seven is the ideal number of fruit and veggie servings

Additionally, fruits and vegetables are a great source of vitamins and minerals, such as vitamin C, vitamin A, folate, and potassium, which are crucial for maintaining overall health and wellbeing.

How to incorporate more fruits and vegetables into your daily diet

Incorporating more fruits and vegetables into your daily diet can seem like a daunting task, but it doesn’t have to be. Here are a few tips to help you reach your seven servings per day:.

1. Start small

It can be overwhelming to try and completely overhaul your diet overnight. Start by adding a serving of fruits or vegetables to your meals each day and gradually increase the amount as you get accustomed to the taste.

2. Make swaps

Swap out unhealthy snacks for fruits and vegetables. Instead of reaching for a bag of chips, grab an apple or carrot sticks. This will not only help you increase your daily intake, but also improve your overall health.

3. Experiment with different recipes

Trying out new recipes is a fun way to incorporate more fruits and vegetables into your diet. Experiment with different fruits and vegetables and find recipes that you enjoy.

4. Smoothies and juices

Smoothies and juices are a great way to pack in multiple servings of fruits and vegetables. Try making a smoothie with spinach, kale, banana, and almond milk, or a juice with carrots, apples, and ginger.

Conclusion

The research suggests that consuming seven servings of fruits and vegetables per day is optimal for reducing the risk of premature death.

Incorporating more fruits and vegetables into your diet is not only beneficial for your overall health, but also tasty and fun!.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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