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Scientists told how much fruit and vegetables should be eaten every day

Ученые рассказали, сколько овощей и фруктов надо съедать каждый деньFor health you need to eat 5 servings of fruit and vegetables a day.

The results of the research have established the required number of fruits that a person should eat in a day for disease prevention.

It is considered that in day it is necessary to consume at least 5 servings of vegetables, fruits and berries: only 400-500, A sneer: so much grass to eat impossible. But it turns out it is much healthier to eat 2 times more.

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To come to such conclusions experts of the Imperial College London compiled observations over 2 million people, which lasted in different countries for many years. During this time, the experimental, there were 43 thousand cases of heart disease, strokes 47 thousand, 112 thousand of malignant tumors, 94 thousand people died. The data is exhaustive. This is a generalization of the results of 95 studies in different countries have evaluated the consumption of vegetables and fruits.

Even if you consume them just 200 grams a day, they will benefit. This amount is sufficient to reduce the risk of cardiovascular disease by 13 %, cancer 4 %, and premature death by 15 %.

But if you eat 800 grams, which is 10 servings (the British believe for one portion is 80 g), the benefit will be several times more:

— the risk of developing heart disease and blood vessels will be reduced in 2 times and decrease by 28%;

— cancer risk is below 15 %, which is 3 times better than the consumption of 200 g per day;

— the risk of premature death will be reduced by 2 times: from a decline of 15% to 31 %.

It is much better and the existing recommendations 5 daily servings of vegetables and fruits. Scientists calculated that if people ate them at 800 grams daily, it would save the lives of 7.8 million people dying prematurely each year.

So, scientists believe

— It is best to prevent heart attacks, strokes and other cardiovascular disease (and premature death) apples and pears, citrus fruits, green vegetables, leafy (lettuces, spinach, leaf chicory, etc.), vegetables of the cabbage family (all cabbage: leaf, broccoli, cauliflower, etc.).

— Others that work better against cancer of the same green leafy vegetables, peppers and green beans, yellow-orange vegetables (sweet peppers, carrots, etc.) and cruciferous.

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