New study: Eating 800 grams of vegetables and fruits a day can reduce the risk of death from disease

In 2017, the Imperial College of London integrated and analyzed 142 published papers from 95 studies and clearly stated that consuming 800 grams of vegetables and fruits per day can reduce the risk of coronary heart disease, stroke, cardiovascular disease, cancer rate and disease mortality.

(Situation photo/provided by the gallery)

This study pointed out that consuming 200 grams (about 2 servings) of vegetables and fruits every day can reduce the risk of coronary heart disease by 8-16%; the risk of stroke by 13-18%; the chance of cardiovascular disease by 8-13%; the chance of cancer by 3-4%; and the mortality rate by 10-15% compared to eating no vegetables and fruits or eating only 40 grams (about half a serving). Daily intake of vegetables and fruits of 800 grams (about 8 servings) has the lowest risk of coronary heart disease, stroke, cardiovascular disease and mortality, and can reduce the risk of coronary heart disease by 24%; the risk of stroke by 33%; the risk of cardiovascular disease by 28%; the chance of cancer by 14%; and the mortality rate by 31%.

(Photo provided by Taipei Cancer Center and Taipei Medical University Hospital)

The International Journal of Epidemiological Research points out that the intake of certain types of fruits and vegetables can reduce the risk of cancer, coronary heart disease, stroke or cardiovascular disease. For example, cruciferous vegetables and green and yellow vegetables can reduce the risk of cancer; apples, pears, citrus fruits, cruciferous vegetables, green leafy vegetables, tomatoes and other fruits and vegetables rich in beta-carotene and vitamin C can reduce the risk of coronary heart disease, stroke or cardiovascular disease; apples, pears, berries, citrus fruits, cooked vegetables, cruciferous vegetables, potatoes and green leafy vegetables can reduce disease mortality. However, consuming canned fruits will increase the risk of cardiovascular disease and mortality, so fresh fruits and vegetables should be the main food source.

• One serving of vegetables weighs about 100 grams raw, which is equivalent to half to 80% of a normal bowl after being cooked; one serving of fruit weighs about 120-150 grams, which can be sliced ​​or diced and placed in a bowl about 80% full.

• Eight servings of fruit and vegetables is about twice the 400 grams (about four servings) a day recommended by the World Health Organization.