Fruits, Veggies and Longevity- How many minutes per mouthful?

Image Credit: Richard Giles / Flickr. This image has been modified.

How Much Longer Do Fruit- & Vegetable-Eaters Live?

Probably the least controversial advice in all of nutrition is to eat more fruits and vegetables, which is to say, eat more plants, since the term vegetable basically means all parts of the plant that aren’t fruit. We’ve known that eating more fruits and vegetables helps us live longer, but a new study helped us see exactly how much longer (featured in my video Fruits, Veggies, and Longevity: How Many Minutes Per Mouthful?).

Researchers in the American Journal of Clinical Nutrition followed people and their diets over time to create a dose-response curve between fruit and vegetable consumption and mortality. Subjects who consumed five fruits and vegetables a day lived an extra three years compared to their non-plant-eating counterparts.

Compared to those eating five servings of fruits and veggies a day, those who ate four lost a month off their lifespan. Those who ate three servings lost three months. Then the curve started going off the cliff. At two servings a day, subjects lived seven months shorter, and at one serving a day, practically a year and a half, at half a serving a day, subjects lived nearly two years less, and at zero servings subjects lost three years.

This study mostly looked at people in their 50’s and 60’s. Is it too late by our 70’s? No. Women in their 70’s with the most carotenoid phytonutrients in their bloodstream were twice as likely to survive five years than those with the lowest. This means doubling one’s likelihood of survival merely by eating some more fruits and vegetables.

In a study out of Taiwan, researchers concluded that spending just 50 cents a day on fruits or vegetables could buy people about a 10% drop in mortality. That’s quite a bargain. Imagine if there was a drug that—without side-effects—could lower our risk of death 10%. How much do you think drug companies would charge? Probably more than 50 cents.

The more plants we eat, the more antioxidants we get. Why is this important? See The Power of NO and the Mitochondrial Theory of Aging. Or in terms of specific diseases, Food Antioxidants and Cancer and Food Antioxidants, Stroke, and Heart Disease.

Calculate Your Healthy Eating Score to see how one might maximize the intake of protective foods.

Nuts are technically just a dried fruit with (typically) a single seed;  so, no wonder Nuts May Help Prevent Death.

Botanically speaking beans are fruit too. Check out Increased Lifespan From Beans.

Also, the more healthy foods we eat, the less room there is for less healthy foods:

In health,
Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my videos for free by clicking here and watch my full 2012 – 2015 presentations Uprooting the Leading Causes of Death, More than an Apple a Day, From Table to Able, and Food as Medicine.

Comenta

Michael Greger M.D., FACLM

Michael Greger, M.D. FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial.


Comment Etiquette

On NutritionFacts.org, you'll find a vibrant community of nutrition enthusiasts, health professionals, and many knowledgeable users seeking to discover the healthiest diet to eat for themselves and their families. As always, our goal is to foster conversations that are insightful, engaging, and most of all, helpful – from the nutrition beginners to the experts in our community.

To do this we need your help, so here are some basic guidelines to get you started.

The Short List

To help maintain and foster a welcoming atmosphere in our comments, please refrain from rude comments, name-calling, and responding to posts that break the rules (see our full Community Guidelines for more details). We will remove any posts in violation of our rules when we see it, which will, unfortunately, include any nicer comments that may have been made in response.

Be respectful and help out our staff and volunteer health supporters by actively not replying to comments that are breaking the rules. Instead, please flag or report them by submitting a ticket to our help desk. NutritionFacts.org is made up of an incredible staff and many dedicated volunteers that work hard to ensure that the comments section runs smoothly and we spend a great deal of time reading comments from our community members.

Have a correction or suggestion for video or blog? Please contact us to let us know. Submitting a correction this way will result in a quicker fix than commenting on a thread with a suggestion or correction.

View the Full Community Guidelines

Deja una respuesta

Tu correo electrónico no se publicará Los campos obligatorios están marcados *

Pin It en Pinterest

Share This