Scientists from the American Heart Association have named the secret of proper nutrition to reduce the risk of premature death. It turned out that eating about five servings of fruits and vegetables a day is optimal for a long life. In this case, the ratio of servings of fruits and vegetables should be two to three. This is reported in an article published in the journal Circulation.
Experts analyzed data from several large-scale studies, in which more than one hundred thousand adults took part, followed for 30 years. It also counted 26 studies, which recruited 1.9 million participants from 29 countries, including the Americas, Europe, Asia, Africa and Australia.
Eating about five servings of fruits and vegetables daily was found to be associated with the lowest risk of death, but eating more than five servings did not provide additional benefits. Five servings reduced the risk of death, whatever the cause, by 13 percent, from cardiovascular disease by 12 percent, from cancer by 10 percent and by 35 percent from respiratory diseases such as chronic obstructive pulmonary disease.
That being said, starchy vegetables like peas, corn, and potatoes are not associated with a reduced risk of death. Green leafy vegetables including spinach, lettuce and kale have shown benefits, as well as fruits and vegetables rich in beta-carotene and vitamin C such as citrus fruits, berries, and carrots.