Dr. Wang shared that including leafy greens like kale and spinach in your greens is good for your health.
Scientists from Harvard Medical School conducted a study based on 30 years of data from 20 lakh people.
Consumption of fruits and vegetables is undeniably beneficial for overall health and can prevent deadly diseases when incorporated into the daily diet in adequate quantities. However, it is essential to understand optimal intake levels and the types of fruits and vegetables to include. According to recent findings by scientists at Harvard Medical School, these guidelines have been further clarified.
The study, which drew data from a 30-year analysis of 2 million people, compared the health outcomes of those who consumed two servings of fruits and vegetables with those who consumed five servings daily. Surprisingly, people who consumed five servings showed a 13% lower risk of disease mortality compared to their counterparts who consumed only two servings.
Additionally, research revealed that those who ate a diet rich in fruits and vegetables demonstrated a 12% reduction in the risk of heart disease and stroke, a 10% lower chance of cancer, and a substantial 35% decrease in the risk of chronic respiratory diseases.
But what constitutes a ration? Generally, a serving refers to a standard serving of fruits or vegetables consumed at one time, weighing approximately 20 to 25 grams and providing approximately 280 calories. Dr. Daniel Wang, a professor at Harvard Medical School and lead author of the study, emphasized that fruits and vegetables serve as vital sources of essential nutrients such as potassium, magnesium, fiber and polyphenols, all of which are beneficial to health. from the heart.
Furthermore, the antioxidant properties present in fruits and vegetables play a crucial role in eliminating free radicals from the body, thus helping in the prevention of chronic diseases. To reach the recommended five daily servings, Dr. Wang suggests dividing them into two categories: two servings of vegetables combined with three servings of fruit, or vice versa.
Dr. Wang recommends including a variety of fruits and vegetables in your diet, emphasizing the importance of incorporating nutrient-rich options such as kale, spinach, mustard greens, tomatoes, blueberries, oranges, carrots, apples, avocados, lemons, grapefruits , in addition to nuts. fruits, seeds and peppers.
By following these dietary guidelines and incorporating a wide range of fruits and vegetables, people can optimize their health and reduce their risk of chronic diseases. Since fruits and vegetables are cornerstones of a balanced diet, prioritizing their consumption can lead to significant improvements in overall well-being and longevity.
