Eat five servings, about 400 g, of fruit and vegetables daily
Each extra 200 g/day was associated with about 10% lower mortality. Five servings versus two was associated with 13% lower mortality; one analysis found no further decrease above five.
What it takes
A few to over ten renminbi daily in China, plus washing and chopping. Shopping regularly and reaching the amount each day take effort.
What you may gain
One observational meta-analysis found RR 0.90 per additional 200 g/day, about 10% lower mortality, with benefit continuing to 800 g/day. Two large US cohorts combined with a meta-analysis of 26 studies found HR 0.87 for 5 versus 2 servings daily, about 13% lower mortality hazard. The best pattern was 2 fruit servings plus 3 vegetable servings, with no further decline beyond that.
Context & considerations
The source's practical advice is to reach 5 servings without forcing 10, and describes the two studies as consistent on that recommendation. Confounding is substantial: higher vegetable intake accompanies differences in income, education and exercise. It therefore treats a 10% reduction as an upper estimate rather than a promised causal benefit.
Research & references
Aune D et al. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology. https://doi.org/10.1093/ije/dyw319 ; Wang DD et al. (2021). Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation. https://doi.org/10.1161/CIRCULATIONAHA.120.048996