Eat 10 fruits, veg for a longer life

London: A study, by the Imperial College London has put forth that eating ample amounts of fruit and vegetables — 10 portions a day — may give us longer lives. The habits could help prevent 7.8 million premature deaths each year, say researchers. The team has identified specific fruit and veg that reduced the risk of cancer and heart disease. The analysis shows that even small amounts have a health boon, but eating more is even better. A portion counts as 80g (3oz) of fruit or veg — the equivalent of a small banana, a pear or three heaped tablespoons of spinach or peas. The conclusions were made by pooling data on 95 separate studies, that involve the eating habits of two million people. According to the results, in the International Journal of Epidemiology, the study has assessed the risk of dying before one’s time. The researchers do not know if eating even more fruit and veg would have even greater health benefits as there is little evidence out there to review.

“Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system. This may be due to the complex network of nutrients they hold,” said Dr Dagfinn Aune, one of the researchers,

“For instance, they contain many antioxidants, which may reduce DNA damage and lead to a reduction in cancer risk.”

However, many people struggle to even eat the five a day recommended by the World Health Organization (WHO).

Dr Aune said the findings did not mean the five-a-day message needed to change. “But our findings are quite clear in that they do support five a day, but there are even some further benefits for higher intakes.”