https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.120.048996
I was wondering what the evidence was for the recommendation of 10 servings of fruits and vegetables per day. According to this study, there is no benefit after 5. Thank you for all the work you guys do.
The study cited included things like fruit juice, potato products, etc. when the recommendations for more fruit and veg intake, e.g. > 640–800 g/day in the USA, recommends an increase in whole fruits and green, leafy, vegetables. That said, yes, getting at least 5 servings of whole fruit and veg/day would be an improvement for many.
Higher intakes of whole fruits and veg also tend to lower energy intake and raise dietary fiber, both of which have good evidence that they support health.
Research:
and many, many more.
It’s important to note that serving sizes for fruits and vegetables can vary depending on the type and source of the information. A serving of fruit is typically 1 medium-sized piece or 1/2 cup of cut-up fruit, while a serving of vegetables is 1 cup of raw leafy greens or 1/2 cup of cooked vegetables. It’s always a great idea to mix fruits and vegetables in a meal.
Do the benefits continue if you eat even more than 10 serving per day? Thanks.