7 instead of five servings of fruits and vegetables

Study recommends seven servings of fruits and vegetables daily

04/02/2014

A common dietary recommendation is to eat five servings of fruits and vegetables a day. However, according to a new study, it would be even better to protect yourself from cardiovascular disease if you take seven servings daily. However, these must be fresh products.

Seven instead of five servings of fruits and vegetables daily
The German Society for Nutrition (DGE) advises to eat five portions of fruit and vegetables daily. According to the DGE, for health's sake it should be at least 400 grams of vegetables and 250 grams of fruit per day. Other countries, such as the United Kingdom, have similar recommendations. These are based on the findings of older observational studies, according to which a high-fruit and vegetable diet protects against cardiovascular diseases. Researchers in the United Kingdom, however, now come to the conclusion that seven portions should be used to achieve an even greater protective effect. The team around Oyinlola Oyebode from University College London reported on their findings in the Science Magazine „Journal of Epidemiology and Community Health“.

Mortality rate decreases with higher fruit and vegetable consumption
The scientists interviewed about 65,200 participants for their study. Data were collected on age, gender, body mass index (BMI) and level of education. Furthermore, questions were asked about physical activity, cigarette and alcohol consumption as well as fruit and vegetable consumption. It was not just about how much the participants ate from it, but also, what kind and in what form, so for example, whether fresh or canned fruit or fruit juice or smoothie. At baseline, the average age was just under 57 years. 56 percent had more women than men. In the approximately eight years in which the participants were observed, a total of 4,399 of the respondents died. The proportion of those who ate only a portion of fruit and vegetables a day was eight percent. In the group with the highest fruit and vegetable consumption (seven servings and more), however, the proportion was only four percent. Although the results do not clearly prove that diet is responsible for the decline in mortality, the study data suggested accepting it.

Vegetables and salad are more effective than fruits
However, the researchers were not only responsible for the fruit and vegetable consumption alone for this effect. Rather, it has been observed that people who eat a healthy and balanced diet also smoke less and live healthier lives. But even taking into account these factors, the conclusion of the physicians is that subjects who ate seven or more servings of fruits and vegetables daily had a 42 percent lower risk of dying during the study period than those who consumed less of them. It is also interesting to note that the consumption of vegetables and salad was more associated with lower death rates than eating fruit. And canned fruit or frozen fruit grouped into one category was even associated with a slight increase in the risk of death.

Smoothies and juices contain a lot of sugar
In a comment to this, my scientists say that the added sugar in canned fruits could be responsible for this. In her opinion, the new study also supports the view that one should no longer include fruit juice when it comes to the five daily portions of fruit and vegetables. Since juices, smoothies and dried fruits contain a lot of sugar, they have no positive effect on the mortality rate. But Oyebode and colleagues are a bit more reserved. The increased mortality could also be due to other factors in the case of canned fruits. It would be conceivable, for example, that people who have little free time at their disposal and thus are also under more stress are more likely to turn to canned fruit than to fresh fruit.

Cut small fruits and vegetables for snacks
In order to get your daily amount of fruits and vegetables, it can be helpful to incorporate them into every meal. It tastes like fruit for breakfast and with a salad you can round off the lunch. It also makes sense to cut fruits and vegetables for snacks. Thus, the consumption is easier when working on the computer or watching TV. For dinner then radishes, tomatoes or cucumber slices on the bread and the daily dose is reached. Whether over a main meal or over several side dishes and snacks: important, the recommended total amount. (Sb)