FoodFacts.com is a big believer in finding every possible way to consume your five a day! Fruits and vegetables are such an important source of nutrients for us. They really do help us to maintain our health, and have been associated with lowered risk and even prevention of various chronic health conditions and diseases. Today we found yet another reason to find even more healthful and delicious preparations for fruits and vegetables.
A new European study analyzes the relationship between fruit and vegetable consumption and the risk of mortality and concludes that fruit and vegetable consumption reduces all-cause mortality, and especially cardiovascular disease mortality.
The benefits of fruit and vegetable consumption are not a new discovery. However, new research confirms their role in reducing mortality. This reduction is more significant in the case of deaths from cardiovascular disease.
The analysis, recently published in the ‘American Journal of Epidemiology’, was directed by researchers from ten countries, including Spain, as part of the European Prospective Investigation into Cancer and Nutrition (EPIC).
The sample analyzed includes 25,682 deaths (10,438 due to cancer and 5,125 due to cardiovascular disease) among the 451,151 participants studied over more than 13 years.
“This study is the most significant epidemiological study that this association has examined to date,” María José Sánchez Pérez, director of the Andalusian School of Public Health’s (EASP) Granada Cancer Registry and one of the authors of the research, explains to SINC.
According to the results, a combined fruit and vegetable consumption of more than 569 grams per day reduces the risk of mortality by 10% and delays the risk of mortality by 1.12 years compared to a consumption of less than 249 grams per day.
Furthermore, for every 200 gram increase in daily fruit and vegetable consumption, the risk falls by 6%. The proportion of deaths that could be prevented if everyone eating too few fruit and vegetables increased their consumption by 100-200 grams per day — thus reaching the recommended 400-500 grams per day — is 2.9%.
Previous studies already noted that fruit and vegetable consumption, in accordance with the recommended daily allowance, prevents the development of chronic diseases, and reduces the risk of mortality by 10-25%.
“There is now sufficient evidence of the beneficial effect of fruit and vegetable consumption in the prevention of cancer and other chronic diseases,” Sánchez states, “for this reason, one of the most effective preventative measures is promoting their consumption in the population.”
A diet rich in fruit and vegetables reduces the risk of cardiovascular disease mortality by 15%. Furthermore, more than 4% of deaths due to cardiovascular disease could be prevented by consuming more than 400 grams of fruit and vegetables a day.
The mortality risk reduction due to fruit and vegetable consumption was greater in those participants who consumed alcohol (around 30-40% risk reduction), who were obese (20%), and “possibly” also in those who smoked.
The authors add that this positive effect is probably due to their high antioxidant content, which mitigates the oxidative stress caused by alcohol, tobacco and obesity.
“As such, these population groups in particular could benefit from the positive effects of fruit and vegetables in preventing chronic diseases and their associated mortality risk,” Sánchez concludes.
All these benefits just from increasing fruit and vegetable consumption! FoodFacts.com couldn’t be more pleased! And with so many flavorful, colorful choices to pick from, we can keep our diets tasty, interesting and healthy and enjoy a longer, healthier life!