TIMESOFINDIA.COM, June 7, 2021
01 /7 The 2 fruits and 3 vegetables per day diet
There isn’t any doubt that the secret of living a long and healthy life is all about following healthy eating habits. Vitamin and mineral-rich foods can keep your internal system healthy and fit, helping you enjoy your life to the fullest. While it is commonly believed that eating high-calorie and high protein foods like meat and eggs are important for living a long life, a new study by Harvard has just confirmed the opposite.
02/ 7 Why you should try it?
According to a study carried out by the researchers of Harvard University, the secret to longevity lies in a diet comprising more fruits and vegetables. Yes, you read it right! It is not meat or chicken that can help you live longer, but leafy greens and fresh fruits that can help to enhance the functioning of your internal system and prevent premature mortality.
03/ 7The diet to live longer
The study released by the American Health Association in March 2021 and conducted by researchers at Harvard TH Chan School of Public Health revealed that eating a balanced amount of fruits and vegetables can help us live longer.
Just two servings of fruit and three servings of vegetables can lower mortality rates. However, eating more than that does not provide any additional benefits.
The lead study author Dong D. Wang, M.D., Sc.D., an epidemiologist, nutritionist and a member of the medical faculty at Harvard Medical School and Brigham and Women’s Hospital in Boston in an interview to a news channel revealed that two servings of fruits and three servings of vegetables are the optimal amount of natural products that one can take to cut down the risk of developing any major diseases.
“This amount likely offers the most benefit in terms of prevention of major chronic disease and is a relatively achievable intake for the general public,” he said.
04/7 Not all fruits and vegetables are equal
As per the lead researcher when it comes to increasing longevity, not all fruits and vegetables are beneficial. Some fruits and vegetables are better than others and can work well in enhancing longevity. More leafy green and less starchy veggies and pulped can help to reduce the risk of chronic disease.
05/ 7Recommended vegetables and fruits
Green leafy vegetables: Spinach, cabbage, turnip greens.
Vegetables rich in beta carotene: Carrot, sweet potatoes, broccoli
Citrus fruits and berries: Oranges, Mulberry, Strawberry
Vegetables and fruits to avoid:
Starchy vegetables: Peas, corn and potatoes
Fruit juices
06/7The study
The benefits of having 5 servings of fruits and vegetables were revealed after an experimental study carried out by Wang and his colleagues on nearly two million adults across the world. They made the participants fill food frequency questionnaires every two to four years. Later it was found that higher consumption of fruits and vegetables can lower the risk of death in men and women.
07/7 Other things that can increase longevity
The 5 serving rule is just one way to increase longevity. Several other things that can help you enjoy a long and healthy life like following a Mediterranean diet and getting intimate more often.
Studies suggest that this Mediterranean diet can decrease the risk of Type 2 diabetes, heart diseases and even help to maintain a healthy weight. Sex on the other hand help to reduce the risk of heart disease and improve the quality of life.