10 servings of fruit and vegetables a day, equal to about 800 grams, reduce 800 grams per day and reduce the risk of cardiovascular disease, cancer and premature death.
Don't store avocado like this: it's dangerous10 portions of fruit and vegetables.
No more the canonical 5 and not even the 7 portions: to guarantee a pact with the devil, my gentlemen, we must get to 10 servings, equal to about 800 grams of vegetables and fruit in total in one day.
It is true that scientists say that even just 2 and a half servings a day can lower the risk of heart disease, stroke, cancer.
Ma 10 is much better because it could prevent up to 7,8 million premature deaths worldwide each year.
READ also: FRUIT AND VEGETABLES: 5 PORTIONS A DAY TO BE MORE BRIGHT AND BEAUTIFUL
This is supported by a study published in the International Journal of Epidemiology and conducted at Imperial college in London, based on data from 95 previously published studies totaling 2 million people.
During the survey, the experts estimated that, compared to those who do not eat fruit and vegetables at all, those who consume 200 grams per day reduce their cardiovascular risk by 13% and cancer by 4%; 800 grams per day reduces the risk of 28% and 13% of cancer and these same quantities reduce the risk of premature death by 15% and 31% respectively.
“We wanted to investigate how much fruit and vegetables you need to eat to get maximum protection against disease and premature death,” explained Dr Dagfinn Aune, lead author of the research. Our results suggest that while five servings of fruit and vegetables is good, 10 a day is even better. "
Specifically, the scholars also identified which foods to eat to be less prone to certain diseases.
Therefore, the more vegetables we eat, the more we are protected from cancer, stroke, heart attack and the risk of premature death because fruits and vegetables have the ability to reduce blood pressure, bad cholesterol and improve immune and circulatory functions. Finally, vegetables are also good for the displacing effect: the more we eat, the less we eat more because they are already dense in nutrients.
What are we waiting for then? We increase our consumption of fruit and vegetables and, if we are really not used to eating them, we start with small steps by choosing the vegetables and fruits that we prefer and preparing some tasty recipes, but always according to theirs seasonality. Slowly it will become a habit that we will hardly give up.
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FRUITS AND VEGETABLES THAT ARE GOOD FOR THE HEART AND HELP PREVENT CANCER:
Lower risk of cancer if you eat enough:
- green leafy vegetables, such as spinach
- yellow vegetables, such as peppers
- cruciferous, such as cauliflower
Lower risk of heart disease and stroke if you eat enough:
- apples
- pears
- citrus fruits
- salads such as lettuce
- cruciferous, such as cauliflower
READ also: THE RAINBOW OF FRUIT AND VEGETABLES: THE properties BASED ON THE COLOR
Germana Carillo
