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Nutrition

You said 5 fruits and vegetables a day

Agir pour le cœur des femmes stresses the importance of a diet rich in vegetables and fruit in protecting our cardiovascular health. Our ambassador and nutrition expert, Dr Jean-Michel Lecerf, has read for you this recent American study published in Circulation .

You said 5 fruits and vegetables a day

Everyone knows this slogan, but few understand it clearly (5 cherries, one macedoine, 5 potatoes, is that all right?) and even fewer actually apply it.
The prestigious cardiology journal Circulation has just published a very interesting study by Harvard's no less famous nutritional epidemiology team.
The authors analyzed both the 100,000 American men and women in the famous cohorts of nurses and health professionals, followed for 30 years with dietary assessments every 2 to 4 years, and 26 other cohorts from 29 countries representing 1.9 million people.
The conclusions are unequivocal
- Eating 5 fruits and vegetables a day is associated with the lowest mortality rate.
- Two portions of fruit and three portions of vegetables (e.g. orange, 1 apple, a green salad, a plate of grated carrots and a ratatouille) is associated with the greatest longevity.
- More than 5 portions is no more beneficial than 5 portions a day
- Compared with 2 fruits or vegetables a day, eating 5 a day reduces the risk of death from all causes by 13%, cardiovascular death by 12%, cancer by 10% and death from respiratory disease by 35%.
- Finally, not all vegetables are equal: peas, corn and potatoes have no effect, while the most interesting are leafy vegetables, spinach, lettuce, cabbage, citrus fruit, carrots and red fruit, which are rich in beta-carotene, vitamin C, B9, etc...

Reference: right "5-a-day" mix is 2 fruit and 3 vegetable servings for longer life
https://newsroom.heart.org/news/the-right-5-a-day-mix-is-2-fruit-and-3-vegetable-servings-for-longer-life. March 2021

 
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