Home Food & Cooking Healthy Eating Lack of Fruits and Vegetables in Your Diet May Lead to Lethal...
Matcha Source for matcha green tea powder

Lack of Fruits and Vegetables in Your Diet May Lead to Lethal Consequences

Zerxza.com may earn commission when you buy something through the links or banners on this page but we only feature brands or products we trust.

Readers' Picks

Cooking Oils and Cancer: What Cooking Oils to Avoid and Which Are Harmless

According to the World Health Organization (WHO), cancer is the second most popular cause of death around the world, claiming over 8 million lives...

The Diet That Literally Makes You Happy: Serotonin Diet Fights Against Bad Mood | Healthy Eating Series

If you're living in a northern climate, it's no secret that the cold winter can seriously dampen your mood, even leading to...

Is Spicy Food Related to Pancreatic Cancer?

In 2015 alone, over 55,000 American adults were diagnosed with pancreatic cancer.  And while slightly more men are diagnosed with pancreatic cancer,...

Dangers of Drinking Apple Cider Vinegar Regularly

The word “vinegar” means “sour wine” in French. And while it might not earn its place at a Parisian dinner table, health advocates highly...

Grapefruits vs Oranges: Which One Is Better?

In a face-off between these grapefruits and oranges, which one is better? Can one help with weight loss? Is the other better for your...

Yogurt Diet: Is It a Hoax or Does It Really Work? | Healthy Eating Series

Alternative diets are a dime a dozen these days, and that includes the yogurt diet. It’s a short-term meal plan centered around...

If there’s one golden rule of healthy eating that most of us tend to ignore, it’s the habit of eating fruits and vegetables.

However, lack of this habit may result in serious health consequences as a new study links the lack of eating enough fruits and vegetables with millions of cardiovascular deaths.

According to the study, 1 in 7 cardiovascular deaths could be related to the lack of eating enough fruit and 1 in 12 cardiovascular deaths could be related to the lack of including vegetables in your diet.

Subscribe & Save 20% On 20 Smoothies At SmoothieBox.com, no coupon needed!

The study which took into account data from 113 countries (thus covering about 82 percent of the whole world’s population) concluded that about 1.3 million strokes are related to low fruit intake worldwide. In the United States, about 82 000 cardiovascular deaths could be related to low vegetable intake.

The Blue Zones Solution: Eating and Living Like the World's Healthiest People
Audible Audiobook; Dan Buettner (Author) - Joe Barrett (Narrator); English (Publication Language)
−$10.48 $13.99
Mediterranean Diet for Beginners: Everything You Need to Get Started. Easy and Healthy Mediterranean Diet Recipes for Weight Loss
Audible Audiobook; Brandon Hearn (Author) - James Hazen of Books.Audio (Narrator); English (Publication Language)

Are fruits and vegetables the key to a long life?

The newest study that links millions of strokes to the habit of steering away from apples and reaching towards sugary treats is not the first to confirm how badly we can harm our bodies by avoiding fruits and vegetables. This dangerous habit can be even compared to heavy smoking or drinking when it comes to average life expectancy. By avoiding fruits and vegetables, you might be taking years off your life.

This staggering thought is especially proven by the people who live in the so-called Blue regions and tend to have the longest life expectancy on the whole planet. Why is that so? Largely, due to their diet.

The people who live around the Blue Zones (as described in The Blue Zones Solution) – including Costa Rica and Sardinia – follow either a Mediterranean diet or a diet that’s extremely rich in fresh fruits and vegetables. Processed food and heavy steaks don’t belong in their life. Instead, they opt for a balanced diet that includes plenty of whole grains, legumes, nuts, and other plant-based foods.

As the new study explained: “Fruits and vegetables are good sources of fiber, potassium, magnesium, antioxidants, and phenolics, which have been shown to reduce blood pressure and cholesterol. Fresh fruits and vegetables also improve the health and diversity of good bacteria in the digestive tract. People who eat more of these foods also are less likely to be overweight or obese, lowering their risk of cardiovascular disease.”

Other researchers have come to the same conclusion over and over again. Plants contain many complex nutrients, but the main key to their beneficial qualities lies in the antioxidant content. Antioxidants can prevent DNA damage which, in turn, helps to keep away tens and tens of diseases.

By including plenty of plant-based foods in your diet and decreasing the amount of fatty high-cholesterol foods, you may extend your life by years.

How many fruits and vegetables should you eat daily?

While all of this might sound like it’s time to stock up on all kinds of fruits and veggies and ditch the good old steak, there’s still a balance that should be considered. Even too much of healthy food could harm you.

Another study from a few years ago found that the best health benefits are gained from eating 10 portions of fruits and vegetables daily.

To put that in numbers, it’s about 800 grams or 28 ounces.

According to the researchers, almost 8 million premature deaths could be prevented if everyone would eat that amount of fruits and vegetables!

While the researchers believe that eating even a bit fewer fruits and vegetables every day can bring some beneficial effects, the best results come from 10 portions. That golden point was related to a 33 percent smaller risk of stroke, 28 percent lower risk of cardiovascular disease and 31 percent smaller chance of premature death.

The Blue Zones Solution: Eating and Living Like the World's Healthiest People
Audible Audiobook; Dan Buettner (Author) - Joe Barrett (Narrator); English (Publication Language)
−$10.48 $13.99
Mediterranean Diet for Beginners: Everything You Need to Get Started. Easy and Healthy Mediterranean Diet Recipes for Weight Loss
Audible Audiobook; Brandon Hearn (Author) - James Hazen of Books.Audio (Narrator); English (Publication Language)

How to include so many fruits and vegetables in your daily diet?

If you’re not naturally cuckoo for apples or broccoli, it might seem a challenge to eat 800 grams of fruits and veggies every single day. However, with some planning, preparing, and determination, it’s actually not so tough at all, especially once you get used to it.

To get you started, here are a few tips to make the veggie-love come more easily:

  • Don’t cram all the portions in one meal. Divide the daily portion amount between all meals – 3-4 servings during both lunch and dinner and 1-2 servings during breakfast and snack time.
  • Do your whole week’s grocery shopping during the weekend when you have more time (or order groceries via Amazon Fresh). Plan out your entire week’s fruits and vegetables and shop according to that plan.
  • Chop and prepare all the veggies and fruits at the same time and divide them into containers, so you won’t have to hassle with them during the week – you can just take the prepared veggies and be done with it!
  • To reduce sugar consumption, try to eat more veggies and bit fewer fruits.
  • Variate the veggies and fruits. Sooner or later, it can get tiresome to eat the same kind of fruit and veggies for every meal. Treat yourself with something more exotic from time to time or just mix and match with your veggies.
  • If you’re not the biggest fan of veggies, try “hiding” them in your food. For example, make a pasta sauce with a bit of celery or broccoli or add some berries to your morning cereal.

Fruits and vegetables can really save your life, as much as the lack of them can take it away from you. So why not make a small change in your diet and start including more fruits and veggies? They’ll make you feel more energetic, happy and in the end, they’ll help you live longer!

Latest at Zerxza

4 Fun Ways to Teach Your Kids About Germs

Teaching kids about disease prevention and hygiene is always important, but even more so during the pandemic. The concept...

How Women Can Help Their Partner Express Their Issues About ED

He's starting to have sex with you, he's aroused, he's ready... But he looks down and realizes he can't keep the erection...

Autumn Decor Magic: 12 Ideas to Transform Your Home for Fall

Though summer is undeniably great, there's some mysterious magic in fall. As soon as leaves start turning orange and the air gets...

7 Healthy Eating Principles to Adopt for Lasting Weight Loss

Sometimes, healthy eating seems more difficult than nuclear science. There's so much misleading and contradicting information out there. Even scientific studies and...

Citrus Fruit Allergy: What Is It and How to Keep Your Diet Healthy Without Citrus

A citrus fruit allergy isn’t as common as gluten or dairy allergy. However, a citrus fruit allergy can range from mild to severe. So,...

How to Deal with Back to School Anxiety

Going back to school ought to be fun and exciting for students. Unfortunately, it can leave even the brightest boys and girls feeling very...

9 Health Myths From the Past Decade That You Probably Still Believe (But Have Been Debunked by Science)

The more time goes by, the more science proves how we've actually lived in a lie with following our diet plans that were earlier...

Related Articles