In terms of health benefits, five a day is the sweet spot for fruit and vegetable consumption.
In a study published in Circulation, the journal of the American Heart Association, researchers said the lowest risk of mortality was observed for about five servings per day of fruit and vegetable intake; above that level, the study found risk did not decrease further.
The thresholds of risk reduction in mortality, the study said, were two servings daily for fruit and three servings daily for vegetables.
“These findings support current dietary recommendations to increase intakes of fruits and vegetables and that the succinct 5-a-day message is consistent with available evidence,” the study said.
Compared with people who had two servings of fruits and vegetables a day, the study found those who had five servings a day had a:
- 13% lower risk of death from all causes;
- 12% lower risk of death from heart disease and stroke;
- 10% lower risk of death from cancer; and
- 35% lower risk of death from respiratory disease, such as chronic obstructive pulmonary disease.
Not many Americans eat five a day, however. Just one in 10 adults eats enough fruits and vegetables, according to the U.S. Centers for Disease Control and Prevention.
The researchers said in a news release that the greatest benefits were seen in those individuals who ate leafy greens, such as spinach, lettuce, and kale, as well as fruits and vegetables rich in beta carotene and vitamin C, such as citrus fruits, berries, and carrots. Researchers found that starchy vegetables and fruit juices were not linked to the same benefits.
“Our analysis in the two cohorts of U.S. men and women yielded results similar to those from 26 cohorts around the world, which supports the biological plausibility of our findings and suggests these findings can be applied to broader populations,” lead study author Dong Wang, an epidemiologist, nutritionist and a member of the medical faculty at Harvard Medical School and Brigham and Women’s Hospital in Boston, said in the release.
Taylor Wallace, principal and CEO of the Think Healthy Group, said in an e-mail the data is very consistent with the Produce for Better Health Foundation’s review of scientific literature that five servings a day of produce is optimal for health.
However, he said that the study findings about starchy vegetables and juice not having the same health benefits goes “too far into the weeds” and doesn’t given enough weight to the healthy way those items can be consumed.
“We have randomized controlled trials of both potato and 100% juice products that show beneficial effects within a healthy dietary pattern,” Wallace said.
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