5 Fruits and Veggies a Day? Try at Least 7 to Stay Healthy for Longer

New research shows that, while getting your five fruits and vegetables a day is still recommended, seven or more servings of fruit and veggies can help keep you healthier for longer.

The study, conducted in the UK by researchers at the University College London, saw scientists use data from the Health Survey for England so they could examine the eating habits and lifestyles of in total 65,226 men and women. For the purposes of this research, which was published late last month in the Journal of Epidemiology and Community Health, the scientists limited themselves to the time period between 2001 to 2008 in order to get a snapshot of the participants’ diets. The researchers then looked for things like when people died and what they died of, such as cancer, heart disease or a stroke.

What the researchers found was that the more fruit and vegetables the subjects ate, the less likely they were to die no matter what age they were. Simple. While traditionally we are often told that when it comes to fruit and veg, “five-a-day” is the goal to aim for, this new piece of research suggests that a diet where people consumed about 7 portions of fruit and veg a day (about 80 g or 3 oz a portion) might be key. When the participants ate seven or more portions (up to 10), the risk of death from any health related cause dropped by as much as 42 percent. At least seven fruits or vegetables a day also appeared to have a particular affect in cutting cancer (25 percent) and heart disease (31 percent).

There are some interesting things to note about what didn’t help, however. Fruit juices appeared to confer no benefit, while canned fruit appeared to increase the likelihood of dying. The researchers can’t say exactly why this is but have hazarded a guess that it may be have to do with the fact that a lot of canned fruit comes in a syrup that is high in sugar.

Lead investigator Dr Oyinlola Oyebode is quoted as saying that the research indicates a couple of key things: “The clear message here is that the more fruit and vegetables you eat, the less likely you are to die at any age. My advice would be, however much you are eating now, eat more.”

Dr Oyebode goes on to say that if someone is only managing three portions a day, the research showed that even those smaller portions can count toward a healthier life. The focus, then, should be on gradually increasing that intake no matter the starting point. Ultimately, Dr Oyebode believes that seven portions should be the minimum, but up to ten would be a good aim as this research showed the more the better.

However, as with all scientific research, we have to look at the limits of the study.

An interesting criticism of this research is that the study doesn’t adequately control for the fact that if you are eating in excess of seven portions of fruit and vegetables a day, it’s unlikely that you leave much room for foods that are considered bad for us, for instance those with trans fats or those that are high in so-called empty calories like sugary or salty snacks. Therefore, the study can’t actually tell us whether it is the addition of more fruits and vegetables to participants’ diets that is making them healthier, or whether it’s the subtraction of the bad foods that is really making the difference with these numbers.

The researchers also readily admit that there may be other lifestyle factors at play here too. For instance, those who are more likely to eat fruit and vegetables in greater numbers are also probably more health conscious and as a result may not smoke, would drink alcohol in moderation and would be likely to take at least some exercise. These are all things that other research has shown appears to, in some cases dramatically, cut mortality rates and keep us healthier for longer.

In essence, more research needs to be done to pin down exactly the right balance of different lifestyle factors. That doesn’t necessarily negate the underlying premise in this research, though: a diet which is focused on fresh fruit and vegetables appears to not only allow us to be healthy in the short term but could help us live healthier and for longer. With that in mind, here are some resources that can help you take action to improve your diet:

Photo credit: Thinkstock.


Janice Thompson
Janice Thompson4 years ago

I have increased my fruits and vegetable intake and am slowly losing weight.

Debbie Crowe
Debbie Crowe4 years ago

I try to average 5 fruits and vegetables a day. I guess I need to eat 2 more!

Oleg Kobetz
Oleg Kobets4 years ago

Thank you

Karen R.
Karen Ryan4 years ago

Seven or ten servings of fresh fruits and vegetables a day would be expensive. Search for "the high cost of cheap food" to find out why it is worth it.

Geoff P.
Geoff P4 years ago

Bacon and eggs for me

Melinda Knights
Past Member 4 years ago

I saw it reported in news recently as 10 a day, but work with your own body.

Carol P.
Carol P4 years ago

I always hate where people refer to data mining as a study. A scientific study is something very different.

But I am glad that Steve included the caveats in his write up, especially about there not being much room for other foods if you're eating seven servings of fruits and veggies a day. Heck, most days I only eat seven servings of food. And I would agree that someone who is putting that much effort into eating produce is very likely to be exercising more than the average joe.

Robert O.
Robert O4 years ago

Moderation is best but in this case I would say more is better, keeping in mind of course what Marianne C. said since it's very true. If I do go overboard on calories though I'd much rather it be on fruits and vegetables than something less healthy.

da c.
Past Member 4 years ago

I think the point of the research is that most people don't eat enough fruits and vegetables to maintain a healthy lifestyle. The average person eats too much processed foods.

Lynn C.
Past Member 4 years ago