📰 Is it true that eating 5 servings of fruits and vegetables a day significantly improves your health?

📰 Is it true that eating 5 servings of fruits and vegetables a day significantly improves your health?


The message has been hammered out for many years: eat at least 5 servings of fruits and vegetables every day. Where does this recommendation come from, and why 5?


Photo: congerdesign / Pixnio

The origin of the recommendation

In the early 2000s, in the face of rising cases of cancer and cardiovascular disease, the agencies of public health (Public health can be defined in various ways. We can indeed …) tried to reverse the trend by promoting a healthy diet. Already the evidence was accumulating as a result, fruits and vegetables reduced the risk of developing certain diseases.

TheOrganization (An organization is) world of the health (Health is a state of complete physical, mental and social well-being, and does not consist …) (WHO) has been advocating the consumption of 400 g of fruit and vegetables daily since 2003. By splitting it, you get five portions of 80 grams: a way to simplify the message (Information theory was developed to determine the rate mathematically …) and retain it more easily.

But WHO had not invented anything. From 1988 to 1991, California hosted the countryside (The countryside, also known as the countryside, refers to all cultivated areas …) “Five pairs day (The day or the day is the interval that separates the sunrise from the sunset; it is the …)… for better health! “ in order to increase the consumption of fruits and vegetables by Americans — and to improve their health. In the years that followed, almost every state in the United States adopted this program.

Is that okay?

However, given that the recommendation is often between 5 and 10 servings, there is room for interpretation. Is there one quantity (Quantity is a generic term in metrology (count, amount); a scalar, …) optimal?

In 2014, Chinese and American researchers have analyzed 16 studies totaling more than 800,000 participants. Overall, each additional serving of fruit or vegetables reduced mortality by 5%, all causes combined. The same observation (Observation is the action of careful monitoring of phenomena, without the will of the …) applied to cardiovascular diseases. For example, at 2 servings daily, the decrease was 10% and reached 25% at 5 servings. The researchers noted that the decrease appeared to be capped at 5 servings.

One international study however, he came to shuffle the cards in 2017. Based on the analysis of 95 studies spread over several decades, his conclusion was that 800 grams of fruits and vegetables would be preferable, or 10 servings a day. The meta-analysis estimated that 7.8 million deaths could have been prevented in the world (The word world can mean 🙂 each year (A year is a unit of time expressing the duration between two occurrences of a related event …) if this recommendation had been followed. By doubling your intake by 5 to 10 servings, a person would reduce their risk of developing certain diseases by 31% in average (The average is a statistical measure characterizing the elements of a set of …)which is only a 6% gain compared to 5 servings.

One article published in the journal Circulation of the American Heart Foundation last year, brought the pendulum back to the figure (A number is a symbol used to represent numbers.) of 5: the benefits would be negligible above the 5 daily servings. Specifically, the largest profit would be achieved with 2 servings of fruits and 3 servings of vegetables.

It should be noted that only 30% of Canadians and 10% of Americans succeed in following this recommendation. Raising it to 10 servings could therefore discourage some of them, all the more so if it turns out that the gains are not huge.

Two downsides

Some fruits and vegetables are better than others. Canned fruit should be avoided since they have been associated with a higher risk of mortality, possibly due to sugar (What is usually called sugar is, as early as 1406, a “sweet-tasting substance …) that they contain. Fresh fruits and vegetables should therefore be preferred, whether raw or cooked. Juice should be excluded from these daily portions, due to the added sugar it contains.

And there is one last important nuance to all of these studies: Overall, those who eat the most fruits and vegetables are often the ones with the best eating habits. life (Life is the name given 🙂. They are more active, do not smoke and the contents of their plate are generally healthier. It is therefore difficult to attribute only the decrease in disease risk to broccoli (Broccoli, Brassica oleracea var. Italica, Brassica family, is a plant …)carrots and citrus.

What exactly is a portion of 80 grams?
– Two big strawberries
– Six radis (The radish, Raphanus sativus, (from the Latin radix, radicis: root, horseradish, from the Greek …)
– One pear (Pear is a climacteric fruit consisting of the flower receptacle, the pyridion, on …)
– A medium-sized banana.

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