Experts confirm that fruit and vegetable consumption reduces risk o...

Let's eat salad!

... a combined fruit and vegetable consumption of more than 569 grams per day reduces the risk of mortality by 10% and delays the risk of mortality by 1.12 years compared to a consumption of less than 249 grams per day.Furthermore, for every 200 gram increase in daily fruit and vegetable consumption, the risk falls by 6%.

Previous studies already noted that fruit and vegetable consumption, in accordance with the recommended daily allowance, prevents the development of chronic diseases, and reduces the risk of mortality by 10-25%.

Considering fruit consumption separately, no significant risk reduction was observed, whereas vegetable consumption alone was associated with a lower risk of mortality, which was even more significant for raw vegetables: high consumption reduces the risk of mortality by 16%. [emphasis mine]

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Note, snow peas should be parboiled before being added to salad. Beans and peas contain heat-labile toxin.

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Go vegans!

I need to eat more vegetables myself

I don't know about vegan, and I sure am not doing all raw, but I have been making an effort of late to include more fruit and veg in our diet, both for health and weight.

A new study from University College London confirms that fresh vegetables have a strong protective effect, and fruit (but not juice or canned fruit) helps too:

Eating seven or more portions of fruit and vegetables a day reduces your risk of death by 42 percent [compared to eating less than one portion] (ScienceDaily)

"This is the first study to link fruit and vegetable consumption with all-cause, cancer and heart disease deaths in a nationally-representative population, the first to quantify health benefits per-portion, and the first to identify the types of fruit and vegetable with the most benefit.

Compared to eating less than one portion of fruit and vegetables, the risk of death by any cause is reduced by 14% by eating one to three portions, 29% for three to five portions, 36% for five to seven portions and 42% for seven or more. These figures are adjusted for sex, age, cigarette smoking, social class, Body Mass Index, education, physical activity and alcohol intake, and exclude deaths within a year of the food survey.

... fresh vegetables had the strongest protective effect, with each daily portion reducing overall risk of death by 16%. Salad contributed to a 13% risk reduction per portion, and each portion of fresh fruit was associated with a smaller but still significant 4% reduction."

Quotes from lead author Dr. Oyinlola Oyebode:

"We all know that eating fruit and vegetables is healthy, but the size of the effect is staggering.... Vegetables have a larger effect than fruit, but fruit still makes a real difference. If you're happy to snack on carrots or other vegetables, then that is a great choice but if you fancy something sweeter, a banana or any fruit will also do you good."

"Our study shows that people following Australia's 'Go for 2 + 5' advice will reap huge health benefits. However, people shouldn't feel daunted by a big target like seven. Whatever your starting point, it is always worth eating more fruit and vegetables. In our study even those eating one to three portions had a significantly lower risk than those eating less than one."

[emphases mine]




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