Researchers at the Harvard TH Chan School of Public Health, in a study published by the American Health Association, have identified the optimal daily intake of fruits and vegetables to enhance longevity and reduce the risk of chronic diseases. According to lead author Dong Wang, consuming two servings of fruit and three servings of vegetables daily presents the most significant health benefits while being attainable for the majority. This conclusion is based on an analysis of data from over 100,000 adults spanning from 1984 to 2014, supplemented by findings from 26 additional studies on dietary habits.
The investigation also highlighted that exceeding five servings of fruits and vegetables per day does not yield further health advantages. Certain produce, including leafy greens, cruciferous vegetables like broccoli and Brussels sprouts, citrus fruits, beta-carotene-rich foods, and red fruits, were noted for their superior health benefits. Conversely, starchy vegetables such as peas, corn, and potatoes were deemed less beneficial. A standard serving size is defined as approximately 80 grams, equivalent to a medium-sized banana or half a cup of cooked spinach.
Source: abrafrutas.org