Who doesn't want to live a long life? Science may have the answer to this age-old question. While it is well-known that eating fruits is essential for good health, and many doctors recommend various fruits and vegetables as part of a healthy diet, recent research has highlighted their remarkable impact on longevity. According to a new study by researchers at Imperial College London, eating up to 10 portions of fruits and vegetables a day can significantly increase life expectancy. The study found that following this regimen could prevent up to 7.8 million premature deaths worldwide each year. The researchers also identified specific fruits and vegetables that are particularly effective in reducing the risk of cancer and heart diseases. While even a small amount of fruits and vegetables offers health benefits, a higher intake can provide even greater protection. In the study, a portion size is defined as approximately 80 grams, roughly equivalent to one banana or pear. The team collected data from 95 different studies involving the eating habits of about 2 million people. Their findings showed that green vegetables like spinach, bell peppers, and broccoli could help reduce the risk of cancer, while apples, pears, salads, citrus fruits, and leafy greens were especially valuable for protecting against heart diseases. The study, published in the renowned Journal of Epidemiology, analyzed not only overall mortality but also deaths due to specific causes. It revealed that consuming 200 grams of fruits and vegetables daily can reduce the risk of premature death by 15 percent, whereas an intake of 800 grams can lower this risk by 31 percent. For cancer, 200 grams can reduce the danger by 4 percent and 1300 grams by 13 percent. Despite these benefits, most people do not consume the recommended amount regularly. The World Health Organization (WHO) has also issued similar guidelines, but the average daily intake remains much lower worldwide.
Dr. Dagfinn Aune, a leading researcher in the study, explained that fruits and vegetables help maintain healthy cholesterol and blood pressure levels and improve blood cell health, thanks to their nutritional content, particularly antioxidants, which protect DNA from damage and lower the risk of cancer. However, researchers also noted that it is not yet clear whether consuming even larger quantities would yield better results, as there is currently not enough evidence to make that claim. The bottom line: For a longer and healthier life, increasing your intake of fruits and vegetables—as much as 10 portions daily—could make a significant difference. However, consistent daily consumption remains a challenge for most people.
