Use per day 10 servings of fruits and vegetables could extend life, scientists believe.
According to scientists from the Imperial college in London, following these recommendations can prevent 7.8 million premature deaths per year.
One serving is 80 grams. Weighs about as much a small banana, pear or three tablespoons with a hill of spinach or peas. Even a small amount of fruit and vegetables is good for health. But the more one eats, the better.
200 grams fruit and vegetables per day reduce:
– the risk of dying from cardiovascular disease by 13%,
– risk of cancer – 4%
– the risk of premature death by 15%.
800 grams of vegetables and fruits reduce:
– the risk of dying from cardiovascular disease by 28%,
– the risk of cancer by 13%,
– the risk of premature death by 31%.
The experts came to such conclusions based on the data of 95 different studies that examined the eating habits of 22 million people. The findings were published in the journal International Journal of Epidemiology.
Scientists also have identified vegetables and fruits, which are more effective in reducing the risk of appearance and development of certain diseases. So, in the case of cancer – it’s green and yellow vegetables such as spinach and peppers, and cruciferous plants such as cauliflower.
The risk of developing diseases of the cardiovascular system reduces apples, pears, citrus, salads and cruciferous vegetables.
In addition, fruits and vegetables, reduce cholesterol, help to lower blood pressure and make healthier circulatory and immune systems.
At the same time, the world health organization advises eating five servings of fruits and vegetables a day (about 400 grams). This includes almost all types of fruits and vegetables, including frozen. The doctors say that only a few can afford to follow the tips who.
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