How many fruits and vegetables you need to eat daily to be healthy

Scientists have figured out how many servings of fruits and vegetables we should eat in order to prolong his life, and in what form it is better to use.

Previously, it was believed that a person needs five, seven or even ten servings (one portion is considered to be 80 grams) daily. But in the new study,Fruit, vegetable, and legume intake, and cardiovascular disease and deaths in 18 countries (PURE): a prospective cohort study. it turned out that on the day we need only 3-4 servings of fruit, vegetables and legumes.

Scientists analyzed data on nutrition and health status of more than 135 000 people from around the world, which has been monitored for 7 years. Number eaten them fruit, Vegetables and legumes were compared with mortality. The scientists took into account factors such as age, sex, initial health status, physical activity, and consumption of meat and cereals.

The mortality rate was 22% lower among those who ate daily servings 3-4 combined, than among those who ate less than one serving of fruit and vegetables a day.

In this study, the researchers believed 375 g in three portions - a bit larger than in the previous recommendations, according to which almost the same (400 g) weight is five portions. But calculating the grams is not necessarily can be measured portions in cups.

Depending on the age and sex of recommended daily eat 1.5-2 cups of fruits and 2-2.5 cups of vegetables.

Studies have also found an interesting fact. Consumption of more than four servings a day does not have any significant effect on life expectancy. In other words, eaten 800 g of fruits and vegetables will bring a little more useful than 400 g

In addition, scientists have found that raw vegetables much more likely to reduce the risk of premature death than cooked.

If you want to stay longer healthy, energetic and creative, have a good night's sleep and be in a good mood, be sure to add to your daily diet of fruits and vegetables. This will help prevent many diseases, including cancer.