Do Fruits and Vegetables Lead to a Longer Life?

Diet advice is almost as controversial as anything else online. But the advice to eat more fruits and vegetables is about as universal as it gets.

Nutrient-rich fruits and vegetables are often seen as the basis of a healthy diet, but can they lead to a longer life?

Does making our plate more colourful just make us feel more smug, or can it really give us a better chance of reaching 80, 90, or beyond?

Essential vitamins, minerals, and antioxidants

Fruits and vegetables are high in the essential vitamins and minerals our bodies need to carry out healthy processes.

Kristi Funk, MD and medical director at Pink Lotus Breast Center, has spoken to Forbes Health about the antioxidant content of plants.

Antioxidants can reduce oxidative stress, which can lead to chronic disease by increasing inflammation and free radical damage.

Fruits and vegetables can strengthen our defences against “life’s major killers: Heart disease, stroke, diabetes, obesity, Alzheimer’s and cancer.”

NIH Medline Plus reported on a study that gathered data from over 100,000 people. The results showed that two servings of fruit and three servings of veg per day “was associated with lower risk of death from chronic disease.”

Anti-ageing

Self care and topics like anti-ageing and longevity are particularly popular on social media, in part thanks to influencers like Bryan Johnson and biohackers like Dave Asprey and Ben Greenfield.

Much of the focus is often on exercise, sleep, prioritising sunlight, and minimising evening artificial light.

Anti-ageing is also a popular theme in beauty treatments. Products like cleansers, exfoliants, and moisturisers, as well as anti-wrinkle treatment London, are all popular with those wanting to look younger.

Heart health

A 2020 observational analysis showed that just eight weeks of a fruit-and-veg-rich diet led to lower markers indicative of cardiac damage and strain.

Exercise is another of the most effective ways to improve health. Exercise physiologist Kerry J. Stewart has said, “Aerobic exercise and resistance training are the most important for heart health”.

Cancer prevention

Fruits and vegetables also reduce the risk of many types of cancer. As well as antioxidants, which help fight cancer, plants are good sources of carotenoids.

These compounds are found in foods like fruits, carrots, sweet potatoes, squash, and green peppers.

As these carotenoids are fat-soluble, they need to be consumed with a fat source (e.g. olive oil) to be absorbed.

Brain health

Nutrient-rich plants can also keep our brains healthy. Plants may lead to better cognition and may also help protect against dementia. A large 2019 study found that vegetarians have a 38% lower risk of dementia.

Are fruits suitable for diabetic people?

Most fruits have a high natural fibre content and a medium to low glycaemic index, which means they don’t ordinarily lead to a high increase in blood sugar.

Low GI fruits include strawberries, blueberries, blackberries, plums, oranges, apples, and pears.

On the other hand, fruits such as mango are more concentrated sources of natural sugars, and dried fruits like dates are higher GI so may be best avoided for those with diabetes.