Eating 5 servings (about 400 g) of fruits and vegetables daily
Eating 200 g more fruits and vegetables daily reduces the risk of death by approximately 10%. For those who eat 5 servings every day, the risk is approximately 13% lower than those who eat only 2 servings. In the US study, eating more than this will not result in a lower risk.
It costs only a few to a dozen yuan per day. You also need…
When pooling data from multiple longitudinal studies (without subgroup analysis), an additional 200 g of fruit…
It costs only a few to a dozen yuan per day. You also need to spend some time washing and chopping them. The real challenge is buying and eating the required amount every single day.
When pooling data from multiple longitudinal studies (without subgroup analysis), an additional 200 g of fruits and vegetables per day is linked to a 10% drop in death risk (RR 0.90). This protective effect persists up to 800 g per day. A combined analysis of two large US longitudinal studies and 26 other studies shows that people eating 5 servings daily have a mortality risk that is about 13% lower than those eating only 2 servings (HR 0.87). The optimal mix is 2 servings of fruit and 3 servings of vegetables; any extra amount beyond that does not lower the risk further.
Aune D 等 (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology. https://doi.org/10.1093/ije/dyw319；Wang DD 等 (2021). Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation. https://doi.org/10.1161/CIRCULATIONAHA.120.048996
Open source linkTwo studies differ on the point of what amount is best; the US study stops decreasing at 5 servings. It should be noted that these types of studies are merely observational records and have significant interference: people who eat more vegetables differ from others in terms of income, education, and exercise. Therefore, 'an approximately 10% lower risk' is already the upper limit.