For a longer life include more veggies, fruits in your diet

About 7.8 million premature deaths can be prevented if people consume 800 grammes (10-portions) of fruits and vegetables per day, reveals a new study.

Consuming 800g of fruit and vegetables a day leads to 24% reduction in heart diseases, 33% reduction in risk of stroke, 28% reduction in cardiovascular disease, 13% reduction in risk of cancer, and a 31% reduction in dying prematurely. This risk was calculated in comparison to not eating any fruit and vegetables.

The research, conducted by scientists from Imperial College London, analysed 95 studies on fruit and vegetable consumption and assessed around 43,000 cases of heart diseases, 47,000 cases of stroke, 81,000 cases of cardiovascular diseases, 112,000 cancer cases and 94,000 deaths.

The team found out that the usually recommended five portions of fruit and vegetables a day reduced disease risk but the greatest benefit came from eating 800g a day.

"We wanted to investigate how much fruit and vegetables you need to eat to gain the maximum protection against diseases and premature deaths. Our results suggest that although five portions of fruit and vegetables are good, 10 a day is even better," according to Dr Dagfinn Aune, lead author of the research from the School of Public Health at Imperial.

What to eat?

Apples, pears, citrus fruits, salads, green leafy vegetables, including spinach, lettuce and chicory, and cruciferous vegetables, such as broccoli, cabbage and cauliflower, are most beneficial in prevention against heart diseases, stroke and cardiovascular diseases.

In addition, consuming green vegetables, such as spinach or green beans, yellow vegetables, such as peppers and carrots, and cruciferous vegetables may reduced the risk of cancer.

However, additional studies are needed on specific types of fruits and vegetables and preparation methods.