Research Round-up: 10 vs. 5 Fruit & Veggie Servings; Blueberries & Brain Function
Ten Fruits and Veg Servings Better than Five
Eating the recommended five servings of fruits and vegetables a day reduces risk of disease, but English researchers say eating ten servings provides the greatest results. The meta-analysis that assessed cases of heart disease, stroke, cardiovascular disease, and cancer in two million people estimated that 7.8 million premature deaths worldwide could potentially be prevented each year if people ate 10 servings (800 grams) of fruits and vegetables each day.
(International Journal of Epidemiology, February 2017)
Blueberries Boost Brain Function
Regular consumption of blueberry concentrate increased activity in the brain areas associated with memory and function that trend to deteriorate with age, research shows. The study included two groups of healthy adults in their late sixties who drank either 30 milliliters of blueberry concentrate or a placebo every day for 12 weeks. Before and after consumption, participants underwent cognitive function and brain stimulation tests. Significant increases in brain activity, including memory improvement, resulted in the blueberry group compared to the placebo group.
(Applied Physiology, Nutrition, and Metabolism, March 2017)
Legumes May Lower Diabetes Risk
A higher consumption of legumes, including lentils, beans, peas, and chickpeas, is associated with more than a one-third reduction in the risk of type 2 diabetes, according to research. The study, which analyzed data from over 3,000 people at high risk of cardiovascular disease, found that, compared to those with a lower consumption of legumes, participants with high legume consumption were at a 35 percent lower risk of developing diabetes after four years of follow-up. High intake averaged just over three servings per week (28.75 grams/day).
(Clinical Nutrition, March 2017)
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