We all know eating a diet plentiful of fruits and vegetables is good for us. But exactly how good? Eating seven or more servings of fruit and vegetables daily may decrease our risk of death by 42 percent compared to eating less than one serving, according to a new study from University of College of London.
University College London researchers analyzed the eating habits of 65,226 people from 2001 to 2013 and found that more fruits and vegetables consumed on a daily basis, the less likely a person was of dying from any given cause regardless of their age. Eating seven or more servings of fruit and vegetables day reduced the specific risk of death by cancer or heart disease by 25% and 31% respectively, and death from any cause by an astonishing 42%.
Daily portions of fruits and vegetables reduces risk of mortality by 42%.
Eating the recommended 5 a day servings of fruits and vegetables can be challenging. Slowly try to increase your intake on a weekly basis. Whatever your starting point is, it’s always worth eating more fruit and vegetables. Eating one to three portions has a significantly lower risk than those eating less than one.
Snap Kitchen Recommendation: Grilled Kale Hoppin’ John with cumin scented grilled kale, brown spanish rice, black beans, toasted pumpkin seeds and roasted sweet potatoes.
Daily portions of vegetables reduces overall risk of death by 16%.
Have the munchies? Try snacking on baby carrots or celery with almond butter.
Snap Kitchen Recommendation: Kale Caesar Snack with gluten-free caesar dressing, shredded Parmesan cheese and pickled raisins.
Salads reduce overall risk of death by 13% per portion.
Make one simple change to your diet by adding a salad almost every day can pay off with plenty of health benefits. Try a side salad with your lunch or make a green salad at home in 5 minute with a bag of pre-washed salad greens, carrots, and light salad dressing.
Snap Kitchen Recommendation: Asian Chicken Salad with napa & red Cabbage, shredded carrots, edamame, red peppers, breakfast radish, sesame ginger vinaigrette and peanut sauce. See more salads.
Canned and frozen fruit increase risk of death by 17% per portion.
Most canned fruit contain high sugar levels and cheaper varieties are packed in syrup rather than juice. Try freshly cold-pressed juices, they’re packed with vitamins minerals and heart-healthy antioxidants!
Snap Kitchen Recommendation: Energy Boost
Filled with coconut water, papaya, and refreshing watermelon, this juice will replenish five essential electrolytes, which will make you fully hydrated, fully charged, and ready for anything the day may bring.
How do you fit the recommended amount of fruits and veggies into your diet? Let us know the comments below or tweet us @snapkitchen!
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