This global population-based synthesis confirms the importance of eating more fruits and vegetables for their health benefits.

The researchers analyzed 95 epidemiological studies to examine the association between the type and quantity of fruits and vegetables consumed and the reduction in the risk of pathology and the increase in longevity.

Pile on those fruits and vegetables !

Research data shows that adding 2 or 3 servings of vegetables or fruits to your daily diet significantly reduces the risk of cancer, coronary heart disease and early death.

Ideally, a daily intake of 7 to 8 servings (600 grams) could prevent cancer. And 10 servings a day (800 grams) could even ward off cardiovascular disease.

Choose certain vegetables and fruits more often

The researchers observed a relationship between the consumption of some vegetables and a reduced risk of heart disease and mortality. Salads, green leafy vegetables (e.g. spinach) and cruciferous vegetables (broccoli, cabbage and cauliflower) have the most beneficial effects.The best cancer-fighting foods include green and yellow vegetables (spinach, green beans, peppers, carrots, etc.) and cruciferous veggies (broccoli, cabbage and cauliflower).

The fruits identified as most beneficial in reducing cardiovascular disease and premature death are apples, pears and citrus fruits.

Eating fruits and vegetables promotes a healthy lifestyle

In their analysis, the researchers point out the potential influence of all factors conducive to better health. There is reason to believe that people who eat more fruits and vegetables also adopt healthier lifestyles. Smoking, overweight and obesity, physical activity and lower intakes of alcohol, red meat and processed foods could be confounding factors and explain in part the results of this meta-analysis.

Check out these ideas for cooking vegetables: Easy recipes and healthy ideas

Dagfinn Aune et collab. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality–a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, 2017, Vol. 0, No. 0, 1–28.