Consumption of a diet high in fruits and vegetables increases antioxidant concentration in blood and body tissues and potentially protects against oxidative damage to cells and tissues.
A low intake of fruit and vegetables is now recognized as a major risk factor for chronic lifestyle diseases such as coronary heart disease, diabetes, high blood pressure, obesity and cancer.
A combined total of five to nine servings of fruits and vegetables daily are recommended by The Centers for Disease and Prevention (CDC), United States.
Specifically, adolescent and adult women should aim for 7 daily servings, where adolescent and adult men should aim for 9 daily servings.
One cup of raw or cooked vegetables or vegetable juice or 2 cups of raw leafy green are equivalent to 1 cup from the vegetable group. One cup of fruit or 100% fruit juice or half a cup of dried fruit is equivalent to 1 cup from the fruit group.
This recommendation is based on the finding that consuming 400 to 600 g/day of fruits and vegetables reduces the risk of developing some forms of cancer. WHO at the beginning of the 1990s recommends a daily intake of at least 400 g of fruits and vegetables.
Based on the results of the Health Professionals’ Follow-up Study and the Nurses’ Health Study eating one extra serving of fruits or vegetables daily would decrease one’s risk of coronary heart disease by approximately 4% and decrease the risk of ischemic stroke by 6%.
Several compounds in fruit and vegetables also may contribute to the cardioprotective effects of fruits and vegetables, including vitamin C, folate, potassium, fiber and various phytochemicals.
Phytochemicals present in fruits and vegetables are very diverse such as ascorbic acid, carotenoids and phenolic compounds.
Plant polyphenols are ubiquitous in the diet which can have important implications for health.
Fruits and vegetables daily recommendation
