Dear Patient and Friend,
A long-term research study shows that something as simple as eating two fruits and three vegetables a day can add more healthy years to your life.
Scientists from Harvard Medical School published their findings in the journal “Circulation.” Their conclusion was unmistakable – after following almost two million adults from all over the world, including two studies that watched 100,000 participants over a thirty-year period, eating two servings of fruit and three servings of vegetables per day was the optimal proportion for longevity. People who ate in this way demonstrated a 13% less risk of death from all causes – 12% fewer heart conditions and stroke, 10% less cancer, and a whopping 35% less respiratory disease.
A few guidelines, though – starchy veggies like potatoes, corn, and peas didn’t affect longevity, though they aid digestion because of their high fiber content. Fruit juices don’t extend your life – it’s better to eat the whole fruit, like oranges, grapes, and apples. The fruits and vegetables that seemed to have the most positive benefits were citrus fruits, berries, carrots, and green leafy vegetables like spinach, lettuce, and kale.
A portion is considered 80 grams, or 1/3 cup, so working two portions of fruit (2/3 cup) and three portions of vegetables (1 cup) into a full day of eating sounds reasonable enough. And, remember not to undo the good you do with those fruits and veggies with too much processed food, sugar, or salty fried foods – studies like this help us understand why a healthy balanced diet adds years to your life and life to your years.
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For Your Health,
Dr. Wendy Lanser D.C.