How to live longer: the “right combination” of fruits and vegetables for longevity is named
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A research group from the Harvard School of Public Health. T. x. Chana may have discovered a better combination of fruits and vegetables for maximum health benefits. Scientists have analyzed data on the nutrition of more than two million people around the world, obtained over 30 years.
As a result, experts came to the conclusion that the “correct combination” would be the consumption of two portions of fruit and three portions of vegetables per day. “This amount appears to have the greatest benefit in terms of preventing serious chronic diseases and is relatively achievable for a wide range of people,” said lead author Dong Wang.
It has already been proven that daily consumption of fruits and vegetables is associated with additional health benefits. According to WHO recommendations, you can get the most bonuses by consuming at least five portions of such products.
It is believed that some fruits and vegetables bring the greatest health benefits. These include:
• spinach;
• cabbage;
• broccoli;
• Brussels sprouts;
• citrus;
• berry.
< p>According to the study, the least useful foods were peas, corn and potatoes.
What is considered one serving?
The NHS clarified that one portion is equivalent to 80 g of the product. In order not to weigh a fruit or vegetable every time before eating it, experts recommend memorizing the approximate equivalent. Specifically, one serving is roughly equal to two or more small fruits:
• two plums;
• two kiwis;
• three apricots;
• six lychees;
• seven berries strawberries;
• 14 cherries.
When it comes to medium-sized fruit, one serving is equivalent to about one fruit. This list includes:
• apple;
• banana;
• pear;
• orange;
• nectarine;
As for vegetables, then one portion is equal to:
• two broccoli;
• four tablespoons of bitter boiled cabbage, spinach, greens, green beans.
At the same time, it should be taken into account that 100- percent unsweetened fruit or vegetable juice also counts as one serving. The NHS notes that you need to eat a variety of fruit and vegetables to get the maximum benefit. This is because each product contains its own combination of fiber, minerals and other nutrients.
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