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Eating more fruits and vegetables can significantly reduce the risk of death

Why eat vegetarian food 2014-04-08

Eating more fruits and vegetables can greatly reduce the risk of death (Picture source: Data photo)

One lasted 12 years (2001Year to 2013 )，Taking the British as the research subject, the health survey of the daily dietary habits of the people in England reached 65,226 showed that the more fruits and vegetables intake, the more conducive it is to reduce the mortality rate of people of all ages.Eating 7 servings or more fruits and vegetables a day can reduce mortality rates by 25% and 31% respectively due to cancer and heart disease.Research also shows that the health effects brought by vegetables are more obvious than those for fruits.This study is the first time that a nationally representative sample population is used as the research subject, revealing the link between fruit and vegetable intake and total death, cancer mortality, and heart disease mortality.At the same time, this study also quantifies the health effects that each serving of fruits and vegetables can bring, and at the same time establishes a list of fruits and vegetables with relatively obvious health effects.

Compared with people who consume less than one serving of fruits and vegetables daily, 1 intake per day ~3Servings, 3 ~55 ~7The total mortality rate of people with more than 7 servings of fruits and vegetables decreased by 14%, 29%, 36% and 42%, respectively.This value of the reduction in total mortality has been adjusted, deducting various confounding factors including gender, age, smoking, and social class. BMI(Body weight index )，Educational level, physical activity, alcohol intake, and the impact of respondents who died within 1 year of this survey on the results.

The more fruits and vegetables are consumed, the more conducive it is to reduce the mortality rate of people of all ages.(Picture source: Data photo)

This study was published in JournalofEpidemiology&CommunityHealth， The results of the study show that the health protection effect of fresh vegetables is the most obvious, and daily intake of vegetables can reduce the overall risk by 16%.And each salad can reduce the risk by 13%.Fresh fruits have relatively lower effects, but the value can also reach 4%.

“We know that eating fruits and vegetables is good for health, but this benefit is greater than we imagined."The first author of this study, University College London (UCL)School of Epidemiology and Public Health OyinlolaOyebode The doctor said.“The results of this study are clear and simple, no matter what age you are at, the more fruits and vegetables you eat, the lower your probability of death.If you like to chew carrots or other vegetables when you have time, that is of course the best.But if you are happy to eat something delicious, such as bananas, it will also be good for your health.”

This study is actually further advocated for the Australian government's "2 +5”Dietary patterns provide theoretical support.In "2 +5”In the model, people are encouraged to eat 2 servings of fruits and 5 servings of vegetables every day.In the UK, the Ministry of Health advocates the national "5 aday”， Similarly, the United States provides its citizens with information such as "eat more fruits and vegetables".

“Our research shows that those who practice daily '2 +5’People with dietary patterns can get huge health benefits.” Oyebode "While seven servings of vegetables and fruits a day sound too much and it's hard to achieve, we shouldn't back down because of this," the doctor said.We can take it slowly, and we must know that eating more will have more benefits.Eat 1 a day ~3The mortality rate of people with vegetables and fruits is already significantly lower than that of people who do not eat much fruits and vegetables.”

The researchers also studied fruit juice, canned fruit and frozen fruit.The results show that fruit juice has no significant effect on health.Canned fruits and frozen fruits are health hazards, which have increased the mortality rate by 17%.Since the study did not distinguish between canned fruits and frozen fruits, the specific reasons were not clarified in detail.However, according to relevant market information, the sales of canned fruits in Europe are almost four times that of frozen fruits, so researchers speculate that the 17% hazard effect is likely to be contributed by canned fruits.

“Most canned fruits have high sugar content and are made of poor quality vegetables and fruits.Most of the cans are syrup instead of fruit juice.” Oyebode The doctor explained, “The negative effects of sugar on health are much greater than the little positive effects that canned fruits provide.Of course, there is another possibility that we have other confounding factors that are not well controlled. For example, people who choose canned fruits may have health problems themselves, or their lifestyles are relatively chaotic, or they live in poor areas.Such confounding factors are not controlled and will affect our judgment on the health effects of canned fruits.”

2024-02-05 18:10
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