Fruits and vegetables prolong life, but how many should you eat?

It goes without saying that a diet rich in fruits and vegetables is good for your health, but do we really know how much it can reduce the risk of serious diseases and increase life expectancy? That's precisely what we analyzed in a recent study, and its results offer one more reason to fill your plates with the colors of these foods.
What are the consumption recommendations?
There is no universal consensus on the exact amount of fruits and vegetables that are recommended to consume. While countries such as Bulgaria, the Czech Republic and Poland advise taking four servings a day, others such as Germany, Denmark and Ireland suggest more than five.
Something similar happens with legumes, whose recommendations are one weekly serving in Bulgaria and three in Italy.
In Spain, according to the Spanish Agency for Food Safety and Nutrition (AESAN), the ideal is to eat at least three servings of vegetables daily, between two and three whole fruits and four whole fruits.

The (insufficient) consumption of Spaniards Our study analyzes the eating habits of more than 66,000 Spaniards, and evaluates how the intake of whole fruits (excluding juices), vegetables and legumes affects the risk of mortality. The conclusion is that compliance with the recommendations for the consumption of this type of food in Spain is, in general, low. The suggestion to eat fruit two or more times a day is followed by less than half of the population. Much more serious is the case of vegetables: only 1.5% incorporate three or more servings a day in their meals. Taking into account the overall consumption, only 9.3% of the population (1 in 10) eats five or more servings of fruit and vegetables a day. And only 1 in 4 Spaniards eat legumes three or more times a week.

Health effects

The data also suggest that those who eat more fruits and vegetables have a lower risk of dying from any cause. Taking them once a day may reduce that risk by 10%. With consumption of 5 times a day, the benefit could reach 30%, and with ten servings it would increase by 40%, especially if vegetables are prioritized.

In contrast, our work did not find a clear relationship between legume intake and reduced risk of death. This may be because the low consumption recorded limits their ability to identify the benefits of high intake. In addition, legumes are often prepared alongside red or processed meats, which could reduce their benefits.

However, this food is still an excellent source of nutrients, such as fiber and vegetable proteins, and should be part of a balanced diet.

In short, the results are consistent with the advice of experts: a diet rich in fresh fruits, vegetables and legumes helps you live longer and with a lower risk of diseases.

How much should we eat?

This study reinforces the AESAN recommendation to consume at least five servings of fruit and vegetables per day. Even if that figure is exceeded, especially by increasing the consumption of vegetables, we can gain additional advantages.

As for fruits, the positive effects seem to stabilize after taking 2-3 pieces a day. This means that you don't need to overeat to achieve significant benefits.

Regarding legumes, although our study has not detected a clear effect on mortality, other studies have shown their health benefits (6% reduction in the risk of total mortality for each increase in the consumption of 50 grams of legumes per day). Therefore, it is advisable to follow the advice of the AESAN to take at least 4 servings per week.

What is a serving of fruits, vegetables and legumes?

While some European countries establish that a serving of fruit or vegetables is equivalent to 100 grams, AESAN considers that a portion of fruit can be a medium-sized piece (a banana, a pear or an apple), a cup of strawberries or cherries or two slices of melon or watermelon (between 120-200 grams).

On the other hand, fruit juices are not a substitute for whole fruits, as they retain all the fiber and are more satiating, which helps prevent weight gain.

A serving of vegetables is equivalent to a cup of beans or broccoli, an eggplant (all raw and clean), a salad or a vegetable soup (between 150-200 grams). Potatoes or sweet potatoes do not count in the sum of vegetables. Finally, a serving of legumes corresponds to 50-60 grams of dried legumes or 170 grams cooked, and these include beans, lentils, chickpeas, peas or broad beans. How to incorporate more fruits and vegetables into the diet? Increasing your intake of these foods is easy by following a few practical tips: Start your day with fruits, adding chunks to yogurt or cereals. Give prominence to vegetables and legumes by preparing recipes where they are the main ingredient. Opt for healthy bites, swapping out cookies or chips for carrots, tomatoes, or fruit. Try new recipes that make vegetables more appealing.

Always have fruits and vegetables at home to facilitate their daily consumption and avoid resorting to less healthy options.

Small changes, big benefits

This study confirms the importance of eating a diet rich in fruits and vegetables and highlights the need to increase their consumption. Every piece counts. Even small changes can have a big impact on health.

Paloma Martínez Castañeiras, from the Association of Patients with Barrett's Esophagus (Salamanca, Spain), has collaborated in the preparation of this article.

Authorship

Adela Castelló

Senior Scientist of OPIs, Carlos III Health Institute

Cristina María Ortiz Burgos

Specialized Technician of OPIS, Carlos III Health Institute

Iñaki Galán Labaca

Medical epidemiologist. Area: risk factors for chronic diseases, Carlos III Health Institute

Disclosure Clause

Adela Castelló receives funding from the Ministry of Science. He is a member of the Spanish Society of Epidemiology.

Iñaki Galán Labaca receives funding from the Ministry of Science. He is a member of the Spanish Society of Epidemiology and the Madrid Association of Public Health

Cristina María Ortiz Burgos does not receive a salary, nor does she perform consulting work, nor does she own shares, nor does she receive financing from any company or organization that may benefit from this article, and has declared that she has no relevant ties beyond the aforementioned academic position.

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