A study published this week in Circulation, the journal of the American Heart Association, recommends eating at least five fruits and vegetables a day to live longer and prevent diseases.  This study reaffirms decades of nutritional research which shows a diet rich in fruits and vegetables improves immune function, prevents diseases, like cancer, heart disease, diabetes and stroke, resulting in an increased lifespan.

In the analysis of data representing two million people around the world, researchers determined that two servings of fruit and three servings of vegetables were “associated with the great longevity,” noting that those who ate five servings a day had a 13% lower risk of premature death, a 12% lower risk of death from cardiovascular disease, a 10% lower risk of death from cancer, and a 35% lower risk of death from respiratory diseases, such as chronic obstructive pulmonary disease (COPD).

The researchers said the greatest benefits were seen in those individuals who ate leafy greens, such as spinach, lettuce, and kale, as well as fruits and vegetables rich in beta carotene and vitamin C, such as citrus fruits, berries, and carrots.

“Our analysis in the two cohorts of U.S. men and women yielded results similar to those from 26 cohorts around the world, which supports the biological plausibility of our findings and suggests these findings can be applied to broader populations,” said lead study author Dong D. Wang, M.D., Sc.D., an epidemiologist, nutritionist and a member of the medical faculty at Harvard Medical School and Brigham and Women’s Hospital in Boston.

“This research provides strong evidence for the lifelong benefits of eating fruits and vegetables and suggests a goal amount to consume daily for ideal health. Fruits and vegetables are naturally packaged sources of nutrients that can be included in most meals and snacks, and they are essential for keeping our hearts and bodies healthy,” added Anne Thorndike, M.D., M.P.H., chair of the American Heart Association’s nutrition committee and an associate professor of medicine at Harvard Medical School in Boston.

As we celebrate National Nutrition Month, this study is a strong example of why health experts everywhere agree that we should all eat more fruits and vegetables every day.  Nutrition experts also say consumers should eat whatever produce they prefer and is accessible and affordable for them – organic, conventional, local, home grown.  Don’t let anyone or any group discourage you from eating any of these healthy produce options.