The Nugget
- Increased fruit and vegetable intake is associated with a reduced risk of cardiovascular disease, total cancer, and all-cause mortality, up to 800 g/day for cardiovascular and mortality benefits, and 600 g/day for cancer prevention.
Key quotes
- "There was a 8–16% reduction in the RR of coronary heart disease, 13–18% reduction in the RR of stroke, 8–13% reduction in the RR of cardiovascular disease, 3–4% reduction in the RR of total cancer and 10–15% reduction in the RR of all-cause mortality for each 200 g/day increment in intake of fruit, vegetables, and fruit and vegetables combined."
- "Globally an estimated 710,000 coronary heart disease deaths, 1.47 million stroke deaths, 560,000 cancer deaths and 5.4 million premature deaths were attributable to a fruit and vegetable intake below 500 g/day in 2013."
- "Dietary fibre and fruit and vegetable intakes have been shown to reduce cholesterol levels, blood pressure, inflammation and platelet aggregation, and to improve vascular and immune function."
- "Improving the availability and affordability of fruits and vegetables, particularly in low- and middle-income countries, might be important for increasing fruit and vegetable intake globally."
Key insights
Health Benefits of Increased Fruit and Vegetable Intake
- Consuming fruits and vegetables at a level of up to 800 g/day is linked to lower risks of coronary heart disease, stroke, cardiovascular disease, and all-cause mortality. The optimal intake for cancer prevention is 600 g/day.
- Specific types of fruits and vegetables, like apples/pears, citrus fruits, and cruciferous vegetables, are associated with a reduced risk of cardiovascular diseases, total cancer, and premature death.
- The analysis suggests that a high intake of fruits and vegetables can lower systolic blood pressure, reduce LDL cholesterol, and improve biomarkers of cardiovascular health.
Global Impact and Recommendations
- In 2013, low fruit and vegetable consumption (below 500 g/day) was estimated to contribute to the deaths of millions globally due to coronary heart disease, stroke, cancer, and other causes.
- Public health recommendations advocate for an increased intake of fruits and vegetables to double the current suggestions (400 g/day) to reduce the risk of chronic diseases and premature mortality.
- Strategies to improve fruit and vegetable intake worldwide should focus on making these foods more available and affordable, especially in lower-income countries.
Make it stick
- 🍎 Consuming fruits and vegetables up to 800 g/day can significantly reduce your risk of heart disease, stroke, and dying prematurely.
- 🥕 Specific power players: Apples, pears, citrus fruits, and cruciferous vegetables pack a punch in fighting chronic diseases.
- 💡 Doubling up from the recommended 400 g/day to 800 g/day could drastically cut down global mortality rates from major diseases.
- 🌍 A global call to action: Making fruits and vegetables more accessible and affordable could save millions of lives each year.
This summary contains AI-generated information and may have important inaccuracies or omissions.