Research explained: dose-response meta-analysis
Each extra 200 g of fruit and vegetables a day is linked to about 10% lower risk of early death
A dose-response meta-analysis of 95 studies suggests the benefit keeps rising up to about 800 g a day.
Every additional 200 g of fruit and vegetables a day, about two to three portions, was linked to roughly 8% lower risk of heart disease and 10% lower risk of dying from any cause, in a meta-analysis led by researchers at Imperial College London. The associations kept improving up to about 800 g a day.
What the researchers did
They combined 95 prospective studies that followed people’s diets and health for years, and modeled how risk changed with each extra portion. Results were broadly similar across regions and for men and women.
How strong is the evidence?
These are observational studies, so they show association rather than proof. People who eat more produce often have healthier lifestyles overall. Still, the size of the evidence base and the steady dose-response pattern make this one of the more reliable findings in nutrition. The link with cancer was weaker than with heart disease.
What it means for you
Five portions a day is a good floor, not a ceiling. Easy additions: a cup of raw spinach in eggs or pasta, a medium apple as a snack, a cup of broccoli with dinner, a carrot with hummus. Frozen and canned (without added sugar or salt) count too.
Browse the most nutrient-dense picks in vegetables and fruits.