Eating 10 portions of fruits and vegetables a day reduces cancer risk


—File Photo

—File Photo

ISLAMABAD: Eating apples, pears, citrus fruits, salads and green leafy vegetables above ten portions a day may reduce the chances of heart attack, stroke, cancer and early death, suggests a study.

This is the finding of new research, led by scientists from Imperial College London, which analysed 95 studies on fruit and vegetable intake.

They found that although even the recommended five portions of fruit andvegetables a day reduced disease risk, the greatest benefit came from eating 800ga day (roughly equivalent to ten portions one portion of fruit or vegetablesif defined as 80g).

The study, which was a meta-analysis of all available research inpopulations worldwide, included up to 2 million people and assessed up to 43,000cases of heart disease, 47,000 cases of stroke, 81,000 cases of cardiovasculardisease, 112,000 cancer cases and 94,000 deaths, Medical Xpress reported.

In the research, published in the International Journal of Epidemiology,the team estimate approximately 7.8 million premature deaths worldwide could bepotentially prevented every year if people ate 10 portions, or 800 g, of fruitand vegetables a day.

The team also analysed which types of fruit and vegetables provided thegreatest protection against disease.

The results revealed that even a dailyintake of 200g was associated with a 16 percent reduced risk of heart disease,an 18 percent reduced risk of stroke, and a 13 percent reduced risk ofcardiovascular disease.

This amount, which is equivalent to two and a half portions, was also associated with 4 percent reduction risk in cancer risk and 15 per cent reductionin the risk of premature death.

They found the following fruits and vegetables may help prevent heart disease, stroke, cardiovascular disease, and early death: apples and pears, citrus fruits, salads and green leafy vegetables such as spinach, lettuce andchicory, and cruciferous vegetables such as broccoli, cabbage and auliflower.—APP