Eat More, Live More: The Super Seven Foods That Boost Your Lifespan!

Did you know that just by eating seven or more servings of fruits and vegetables daily, you can significantly reduce your risk of death? A study conducted by researchers in England involving over 65,000 people for more than 10 years discovered that this simple dietary change could reduce your risk of dying by 42 percent at any point in time. Here’s how those nutrient-packed foods can help you live a longer, healthier life.

Vegetables Take the Lead

While both fruits and vegetables play a crucial role in reducing the risk of death, vegetables seem to have a larger overall effect. The study found that eating seven or more servings of fruits and vegetables daily reduced the risk of death by cancer by 25 percent and death by heart disease by 31 percent.

According to researcher Oyinlola Oyebode, “The clear message here is that the more fruit and vegetables you eat, the less likely you are to die at any age. Vegetables have a larger effect than fruit, but fruit still makes a real difference.”

So if you need a healthy snack, reach out for some carrots or other vegetables, but when you’re craving something sweet, don’t hesitate to grab a banana or another piece of fruit to do your body good.

Every Bite Counts

No matter your starting point, adding more fruits and vegetables to your daily diet is highly recommended. Even just consuming one to three portions daily can make a difference. In the study, those who ate one to three portions of fruits and vegetables daily experienced a 14 percent decrease in their risk of death compared to others who ate less than a portion a day. When participants consumed three to five daily portions, their risk dropped by 29 percent. And five to seven servings a day made people 36 percent safer.

As Oyebode states, “Whatever your starting point, it is always worth eating more fruit and vegetables. In our study, even those eating one to three portions had a significantly lower risk than those eating less than one.”

Tips for Incorporating More Fruits and Vegetables

So, how can you add more nutritious fruits and vegetables to your everyday meals? Try out some of these suggestions:

  1. Get creative: Combine fruits and vegetables with other foods you love. Whip up a smoothie packed with spinach, kale, and some frozen berries. Or, make a healthier pizza by loading it with your favorite veggies.

  2. Plan your meals: Plan your meals and snacks in advance, making sure they include fruits and vegetables. Fill half your plate with vegetables, a quarter with lean protein, and the last quarter with whole grains.

  3. Take advantage of convenience: With our busy lifestyles, buying pre-chopped, pre-washed fruits and vegetables can save you time and ensure you have healthy snack options any time of the day.

  4. Keep it colorful: Eat fruits and vegetables of different colors to get a wide variety of nutrients. For example, red tomatoes are high in lycopene, while orange carrots are rich in beta-carotene.

  5. Try something new: Experiment with fruits and vegetables you’ve never tried before, and find new ways to prepare them. This can keep your diet interesting, making it easier to incorporate more servings daily.

The Bottom Line

Investing in adding more fruits and vegetables to your daily diet can lead to significant health benefits. By incorporating a variety of these nutritious, delicious options into each meal, you are truly investing in your health and longevity, reducing your risk of disease and death. So go ahead, stock up on those colorful fruits and vegetables, and start reaping the rewards of a diet rich in vitamins, minerals, and other essential nutrients.