Perfect recipe for long life is 2 fruit and 3 veg per day

EATING five portions of fruit and veg a day slashes the risk of dying young by 13 per cent, scientists say.

And the best mix for preventing cardiovascular disease, cancer, dementia and other killer illnesses is two servings of fruit and three of vegetables, research shows.

Green leafy vegetables, carrots, oranges, grapefuits and berries offer the biggest health benefits, compared with starchier food such as peas and potatoes, said researchers from Harvard Medical School in Boston.

Their findings – from more than 2million people around the world tracked for up to 30 years – showed those who hit the target were 13 per cent less likely to die from any cause compared with peers who ate two.

Death from heart disease and strokes, cancer and respiratory conditions such as COPD (chronic obstructive pulmonary disease) fell by 12, ten and 35 per cent, respectively.

The NHS has advised to eat ‘fivea-day’ for the past two decades. But poor diets are still cutting short one in five lives a year.

And while three in four here miss the ‘fivea-day’ target, nine in ten are falling short in the US.

Lead author Dr Dong Wang said consumers were likely to get inconsistent messages about ‘optimal intake’ – and which foods to include or leave out.

Around five servings of fruit and veg (pictured) gave the lowest risk of death, with two of fruit and three of vegetables the best for longer life, he said. A single serving is defined as 80g (3oz) – equal to a small banana, a pear or three tablespoons of spinach. Fruit juices and starchy vegetables, such as peas, corn and potatoes were not found to reduce the risk of dying young. Meanwhile, green leafy veg, such as spinach, lettuce and kale had the biggest benefit, while foods rich in beta carotene and vitamin C – such as carrots, oranges, grapefruits and berries – helped to boost longevity.