Would you like to have young, glowing skin and at the same time reduce your risk of dying? If you do, there is a simple dietary strategy to accomplish both of these goals at the same time.
Recent research from the University of St. Andrews in the UK has found that eating fruit and vegetables is associated with healthy glowing skin. It is the carotenoids in fruits and vegetables that are responsible for healthy skin. Carotenoids are the red, yellow and orange colors found in fruits and vegetables.
In this study, researchers found those who ate more fruits and vegetables had a healthy, golden skin color and more perceived attractiveness compared to those who ate less fruits and vegetables.
A separate study has found that eating seven or more servings of fruit and veggies a day offers more protection against disease than the five servings a day currently recommended. You are also less likely to die prematurely, regardless of your age.
The more vegetables and fruit you eat, the more protection they offer.
People who eat one to two portions of fruit or veggies a day reduced their risk of dying from any cause by only 14 percent.
The risk of death was reduced by 29 percent in people eating three to five servings and 36 percent for those eating five to seven servings.
People who eat seven or more servings of fruit and vegetables a day reduced their risk of dying from any cause by a whopping 42 percent!
People who eat seven or more servings a day also reduced their risk of dying from cancer by 25 percent and heart disease by 31 percent!
Fresh vegetables had the most significant effect on lowering risk of death, followed by salads, fruit and dried fruit. These plant foods are rich in fiber, antioxidants and important micronutrients that are involved in repairing damaged cells and fighting disease-causing free radicals.
Fruit juice on the other hand showed no signs of any health benefits. Canned fruit even seemed to increase risk of death, possibly due to the sugary syrups.
We recommend half of your meal plates consist of fruits and vegetables with proportionally more vegetables than fruit.
O. Oyebode, V. Gordon-Dseagu, A. Walker, J. S. Mindell. 2014. Fruit and vegetable consumption and all-cause, cancer and CVD mortality: analysis of Health Survey for England data. J. Epidemiology Community Health. doi:10.1136/jech-2013-203500