Forget five-a-day, you only need to eat THREE portions of fruit and veg ‘to live longer’
Research on more than 130,000 adults found that a “modest” fruit and veg consumption was enough to cut death rates by more than a fifth
EATING more than three portions of fruit and veg daily does not boost life expectancy, landmark research claims.
The NHS advises Brits should have at least five different helpings a day for optimum health.
But three in four adults fail to meet this target.
Now a major study in The Lancet found a more realistic three-a-day is just as good – as long as the portions are slightly bigger.
Research on more than 130,000 adults found that a “modest” fruit and veg consumption was enough to cut death rates by more than a fifth.
Those eating three daily portions had similar chances of living to a ripe old age as those having five or more.
Experts found the biggest gains were among those who ate raw rather than cooked veg.
The Canadian-led research tracked the eating habits of people in 18 countries, using detailed questionnaires.
Researcher Dr Andrew Mente, presenting the study at the European Society of Cardiology Congress in Barcelona, said the take home message was “if you hit three a day, you’re doing OK”.
He said: "Around three to four servings was the amount associated with the maximum benefit, with little further benefit with higher consumption.
"Beyond this, the risk of mortality remains constant with no added benefit with higher level of intake.
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"This is good news, because it is much more feasible to achieve three to four servings than it is to achieve more than five servings a day.
"The other thing we found was that raw veg were more beneficial than cooked veg, so we should emphasise raw."
A “portion” is defined as 80g in the UK – around a cupful - meaning five-a-day works out at 400g of fruit and veg.
But scientists found people could get similar benefits from eating three larger 125g servings – giving a slightly lower total intake of 375g.
Eating more than this resulted in very little reduction in risk of early death.
The team followed participants for an average of seven and a half years.
Dr Mente said the finding were “robust, globally applicable and provide evidence to inform nutrition policies”.
Since the “five-a-day” campaign was launched in 2003, UK consumption has hardly changed.
Official data shows Brits eat an average of 3.5 portions daily.
And an Imperial College London study earlier this year suggested ten a day could save millions of lives globally.
Medical experts said Brits should not use the new findings as an excuse to eat less fruit and veg.
Professor Metin Avkiran, associate medical director at the British Heart Foundation, said: “The important thing is that not enough people are even managing three portions a day – it’s a bit of a moot point whether the benefits tail off after a certain point.
"Vegetables which can be eaten raw will always be better for you than when they are cooked."
Professor Joep Perk, spokesman for the European Society of Cardiology, said dietary guidelines were overly complicated.
He said: "If you try to make sure you try to have some fruit or vegetables with every meal, three times a day, that is the most important thing.
"That could be a piece of fruit or a glass of juice at breakfast, and some salad or vegetables with lunch and dinner."
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