The long-standing dispute – which is healthier, fruits or vegetables – seems to have been finally resolved by scientists. A very recent study from University College London found that each serving of fresh vegetables reduced the risk of all-cause mortality by 16%.
The effectiveness of a portion of fresh fruit is several times lower, but also significant. Eating more than three servings of fresh fruits and/or vegetables a day adds up to the benefits of each, resulting in an almost unbelievable 42% reduction in mortality, British doctors told the general public.
It has long been noticed and confirmed by research that the consumption of fresh fruits and vegetables significantly reduces the risk of death from cancer, diabetes, heart attack and a number of other causes. According to the American “Journal of Epidemiology and Public Health” (a highly respected international scientific publication), the governments of many countries already officially – at the level of the Ministry of Health – recommend their citizens to consume several servings of fresh vegetables and fruits daily. For example, in Australia there is now a campaign for a 5+2 scheme: five servings of fresh vegetables and two servings of fresh fruit per day. In fact, this is a formal recognition of the undeniable benefits of veganism and a raw food diet!
But now another breakthrough has occurred in the process of popularizing this important knowledge. British scientists, using extensive statistical material covering 65,226 people (!), convincingly proved how healthy fresh fruits and, to an even greater extent, fresh vegetables really are.
The study showed that the consumption of frozen and canned fruits is harmful and increases the risk of death from various factors. At the same time, the consumption of seven or more servings of fresh vegetables and fruits per day is extremely beneficial and prolongs life; in particular, consuming this amount of fresh plant foods reduces the risk of cancer by 25% and cardiovascular disease by 31%. These are almost unbelievable numbers in the prevention of serious diseases.
A truly historic study by British doctors unequivocally proved that fresh vegetables are healthier than fresh fruits. It was found that each serving of fresh vegetables reduces the risk of mortality from various diseases by 16%, lettuce – by 13%, fruits – by 4%. The scientists were also able to establish the benefits of each serving of fresh fruits and vegetables – up to a percentage point.
A table of reducing the risk of mortality from various diseases when eating during the day a different number of servings of fresh vegetables and fruits (averaged data without taking into account the percentage of fruits and vegetables for ease of calculation):
1. At 14% – taking 1-3 servings; 2. 29% – 3 to 5 servings; 3. 36% – from 5 to 7 servings; 4. 42% – from 7 or more.
Of course, just because a serving of fruit reduces the risk of mortality by about 5% does not mean that you should consume 20 servings of fruit daily in an attempt to achieve a 100% reduction in the risk of mortality! This study does not cancel the generally accepted norms for the recommended calorie content of products.
Also, the report does not specify what kind of fruit quality was taken into account. It is possible that eating local organic vegetables and fruits is even more effective, while eating “plastic” vegetables and fruits grown without sufficient nutrients in the soil or in unnatural conditions is nowhere near as beneficial. But the most important thing is that modern science has reliably proven that yes, daily consumption of a significant amount of fresh vegetables (and to a lesser extent fruits) is very useful!