If you are what you eat, it looks like 7 servings of fruits and vegetables per day makes you 42% less likely to die than just eating 1 serving per day.
The study used the Health Study for England data consisting of over 65,000 subjects studied between 2001-2013, and found that vegetables have significantly higher health benefits than fruits.
Compared to eating less than 1 portion of fruits or vegetables per day:
- Eating 1-3 portions per day cuts risk of death by 14%
- Eating 3-5 portions per day cuts risk of death by 29%
- Eating 5-7 portions per day cuts risk of death by 36%
- Eating >7 portions per day cuts risk of death by 42%
When it comes to types of fruits and vegetables: it’s better to eat your fruit than drink it, as there was no significant benefit from drinking fruit juice.
Fresh is better than canned or frozen, as canned/frozen fruit intake was found to be associated with an increased risk of death of 17% per portion consumed (due to added sugar content.)
Considering that the average portion of fruit or vegetable contains 3-4 grams of fiber per serving, eating 7 portions per day can net you 21-28 grams of fiber, which is nearing 100% of your daily fiber needs.
So go on and cheat death…because when it comes to fresh fruits and vegetables, the more really is the merrier.