What fruits and veggies can do for you

Eating more of them can prolong life, make you healthier.

Eating enough fruits and vegetables each day may help you achieve a healthier, longer life, according to new research published in the journal Circulation.

The suggested dietary goal stems from researchers’ analysis of data from studies involving more than 2 million people worldwide who were tracked for up to 30 years.

Keep in mind that not all fruits and vegetables are equally protective. For instance, starchy vegetables – such as peas, corn and potatoes – and fruit juices were not linked to a lower risk of death in the analysis. More beneficial, however, was consumption of green leafy vegetables and fruits, and vegetables high in vitamin C or beta carotene (such as citrus fruits, berries or carrots).

5

Number of servings of fruits and vegetables recommended by researchers. Those who ate this amount were 13% less likely to have died than were people who ate two servings in the data analysis.

35%

Percentage reduction in risk of dying from respiratory disease, according to the analysis. The risk for dying of cardiovascular disease was 12% lower and was 10% lower for cancer.

1 cup

Amount of whole, cut up fruit that is generally considered to be one serving. For vegetables, 1 cup constitutes a serving for most fresh, frozen or canned vegetables. But for raw, leafy green vegetables, 2 cups make up one serving. The U.S. Dietary Guidelines for Americans recommend daily consumption of 2 1/2 cups of vegetables and 2 cups of fruit.

80%

Percentage of Americans that fall short of eating the recommended amounts, according to the U.S. Dietary Guidelines. Rather than measuring everything you eat, the guidelines suggest that you fill half of your plate with fruits and vegetables when eating a meal.