Scientists Reconsidered the Recommended Intake of Vegetables and Fruit

Most people on the planet still do not get enough fruit, vegetables and other healthy foods. Eating the recommended five servings a day seems like a difficult task. However, the results of a major international study give reason to once again think about switching to a healthier diet.

A Pennsylvania State University study covering 18 countries analyzed eating habits and their impact on health and confirmed that plant-based foods significantly reduce the risk of cardiovascular disease, heart attacks and premature death.

Less Is Better

The good news is that tangible benefits can be gained by eating just three to four servings of fruit and vegetables a day. This is not a call to cut back if you already eat more, but a guideline for those who consume little or none of these foods.

The study also found that increasing consumption of fruit, seeds and legumes can be just as beneficial as eating more vegetables. This is good news for those who do not like broccoli or cabbage. In addition, some vegetables are best absorbed raw. However, there are exceptions for foods such as tomatoes, sweet potatoes and carrots: heat treatment increases the bioavailability of nutrients, meaning their absorption by the body.

Accredited laboratories of the All-Russian Plant Quarantine Center (FSBI «VNIIKR») conduct studies of samples of quarantined products for the presence of especially dangerous plant pathogens.

Source: https://extension.psu.edu/legumes-a-nutrition-powerhouse