According to the NHS, fruits and vegetables not only help prevent major health issues and support gut health, but researchers now suggest they can also significantly reduce the risk of premature death.
A recent study indicates that consuming two types of fruit four times a week can cut the risk of dying young by half.
For instance, eating an apple four times a week may lower the risk of heart disease by nearly 40%, as revealed in research published in the journal Frontiers in Nutrition. Similarly, eating bananas three to four times a week is associated with a reduced risk of early death.
The study, conducted by researchers at Yangtze Hospital in China, analyzed data from 2,184 men and women with high cholesterol levels. They found that consuming apples three to four times a week significantly decreased the risk of premature death from any cause over ten years. Bananas were found to have a similar effect on reducing mortality.
The study found that eating apples or bananas three to four times a week significantly extends a patient’s 10-year lifespan, particularly for those with dyslipidemia, or elevated cholesterol levels. Consuming both apples and bananas together proved to be even more beneficial. However, increasing the frequency beyond three to four times a week did not provide any additional advantages.
Experts also highlighted that eating fruit reduces the risk of cardiovascular diseases, such as hypertension, and helps combat conditions like obesity.
Moreover, the researchers noted that fruit consumption can enhance mental well-being. They emphasized the benefits of the Mediterranean diet, which is linked to a reduced risk of diabetes, cancer, heart disease, and even Alzheimer’s disease.
The NHS advises eating at least five servings of fruits and vegetables daily, with each serving weighing approximately 80 grams. This recommendation aligns with guidelines from the World Health Organization (WHO).
According to the WHO, individuals should aim for a daily intake of around 400 grams of fruits and vegetables. This level of consumption is associated with a reduced risk of heart disease, strokes, and several types of cancer.
According to the NHS, fruits and vegetables are an excellent source of fiber, which is beneficial for gut health. They also include minerals and vitamins, such as potassium, vitamin C, and folate.
