Eating Fruits and Vegetables 10 per day Increases Life Span


Eating loads of fruit and vegetables about 10 portions per day may increase our life expectancy, say, researchers.

The study, by Imperial College London, claimed such eating habits could prevent 7.8 million premature deaths every year. The team also found out certain fruit and vegetable that reduced the risk of cancer and heart disorders. The study showed even small amounts of these have a health, but more quantity is even better.

A portion means as 80g of fruit or veg which is equivalent to small banana, a pear and 3 spoons of spinach or peas.

What counts as five-a-day?

The conclusions were made from data gathered from 95 individual studies, monitoring eating habits of two million people.

Lower risks of cancer were linked to eating:

  • green leafy vegetables (eg spinach, fenugreek)
  • yellow vegetables (eg peppers)
  • cruciferous vegetables (eg cauliflower).

Lower risks of heart disease and strokes were linked to eating fruits:

  • apples
  • pears
  • citrus fruits
  • salads
  • green leafy vegetables
  • cruciferous veg

The findings, published in the International Journal of Epidemiology, also evaluated the risk of dying before your time.

Dr. Dagfinn Aune, one of the researchers, said: “Consuming Fruit and vegetables reduces cholesterol levels, blood pressure and boost our immune system.

“They have beneficial effects on human health due to the complex network of nutrients they hold.

“For example, they are rich in antioxidants, which may decrease DNA damage and reduces the risk of cancer.”

But it is seen that many people don’t even eat five per day which is recommended by the World Health Organization.

Dr. Alison Tedstone, chief nutritionist at Public Health England, said: “Consuming five fruits and veg per day is the basis of a healthy balanced diet and is important to prevent a number of diseases.

“Usually consuming more than five portions of fruit and vegetables a day may be desirable but, forcing an individual to consume more fruit and vegetables develops an unrealistic expectation.”

Other studies have also considered other aspects that increase life span like exercise levels.