A Long & Happy Life: The Untold Story Backed by Research
No, It’s Not What We've Been Told
A higher intake of fruits and vegetables, reflected in higher blood levels of vitamin C, carotenoids, and α-tocopherol (key antioxidant markers), is associated with a lower risk of cardiovascular disease, cancer, and all-cause mortality.
Furthermore, it is also linked to a lower likelihood of experiencing anxiety, mental disorders, depressive symptoms, and even suicide, reducing the risk of depression by up to 62%.
Five Daily Portions is Not Enough
The health benefits are observed when consuming 800 grams of fruits and vegetables daily, which equals ten portions of 80 grams, exceeding the classic recommendation of five daily portions.
With Ten Portions of These Examples, You Can Achieve Those Benefits
Fruits
1 medium fruit: kiwi, apple, orange, pear, banana
1 cup of small fruits: blueberries, raspberries, strawberries, blackberries, grapes
½ cup of sliced or diced fruits: melon, mango, pineapple, watermelon
Vegetables
3 heaping tablespoons of cooked vegetables: eggplant, broccoli, zucchini, spinach, peas
3 cups of leafy greens: spinach, kale, lettuce, arugula
½ cup of raw or cooked chopped vegetables: onion, cauliflower, bell pepper, carrot
1 whole medium vegetable: cucumber, tomato, carrot
Start incorporating these portions into your day and unlock their life-changing benefits. Your heart, body, and mind will thank you!
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To your health,
Sara Redondo, MD
P.S. You can read the studies by clicking on the links. Here are more studies:
https://www.sciencedirect.com/science/article/abs/pii/S0165178117301981?via%3Dihub
https://academic.oup.com/ije/article/46/3/1029/3039477?login=false
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Disclaimer:
The information in this newsletter is for educational and informational purposes only. It is not intended as medical advice, nor should it be used as a substitute for professional healthcare guidance, diagnosis, or treatment.
Always seek the advice of your doctor or a qualified healthcare provider before making any changes to your health routine, starting new treatments, or addressing specific medical concerns.
This content does not create a doctor-patient relationship. While I make every effort to ensure accuracy, the information provided may not apply to your unique situation.
Thanks, Sara, for the info. What do you recommend on how much water to drink and percentage of calories from carbohydrates, fat, and protein?