Diverse servings of fruits and vegetables on a wooden table, illustrating a healthy diet rich in plant-based foods.
We are constantly reminded of the health benefits of diets abundant in fruits and vegetables. But what is the magic number when it comes to daily servings to truly experience these advantages? Groundbreaking research from Harvard University suggests that consuming a total of five servings of fruits and vegetables each day provides the most significant boost to your overall health.
Decoding the Harvard Fruit and Vegetable Study
Published in the esteemed journal Circulation on March 1, 2021, a comprehensive analysis pooled data from numerous global studies. This extensive research tracked the health and dietary habits of approximately two million individuals over three decades.
The findings were compelling: when compared to those consuming a mere two servings of fruits and vegetables daily, participants who incorporated five servings into their daily diet exhibited:
- A 13% reduced overall mortality risk.
- A 12% decreased risk of death from cardiovascular diseases, including heart disease and stroke.
- A 10% lower chance of cancer-related death.
- A remarkable 35% reduction in mortality risk from respiratory illnesses like chronic obstructive pulmonary disease (COPD).
Dr. Daniel Wang, the lead author and a faculty member at Harvard Medical School and Brigham and Women’s Hospital, highlights the nutritional powerhouse of fruits and vegetables. “Fruits and vegetables are key providers of vital nutrients strongly associated with well-being, especially for heart and vascular health. These include potassium, magnesium, fiber, and polyphenols—powerful antioxidant plant compounds,” he explains.
Setting Your Daily Fruit and Vegetable Goals
The study pinpointed the most beneficial dietary pattern: a combination of two servings of fruit and three servings of vegetables daily, totaling five servings. This specific combination maximized health advantages among the participants.
Leafy green vegetables such as kale and spinach, alongside fruits and vegetables rich in vitamin C and beta carotene like citrus fruits, berries, and carrots, stood out for their health-promoting qualities. “These are essential sources of antioxidants, which are believed to be crucial in cancer prevention,” Dr. Wang notes.
Interestingly, the research indicated that exceeding five daily servings of fruits and vegetables did not yield further reductions in mortality risk. Similarly, starchy vegetables like peas, corn, and potatoes, as well as fruit juices, did not show the same level of benefit.
It’s crucial to consider these recommendations as daily averages. Missing your fruit or vegetable intake on a single day is not detrimental. You can simply adjust your intake on subsequent days to maintain a healthy weekly average.
Incorporating these changes doesn’t require drastic dietary overhauls. Simple adjustments to your regular meals can make a big difference. For instance, start your day with a bowl of cereal topped with blueberries, or enjoy eggs with sautéed tomatoes, onions, and spinach.
Lunch could feature a vibrant salad with a mix of your favorite fruits and vegetables—consider a kale and spinach base with grapefruit segments, red bell peppers, carrots, and pine nuts. Alternatively, a yogurt cup with strawberries or a kale and mango smoothie are excellent choices.
For dinner, include a side salad or generous portion of steamed vegetables like broccoli, yellow squash, or zucchini. If you’ve had a lighter vegetable intake during the day, make your main meal a substantial salad packed with colorful vegetables and a protein source like grilled chicken or fish.
For a healthier dessert option, fresh or frozen fruit is both satisfying and nutritious, especially when paired with a dollop of frozen yogurt.
Practical Ways to Reach Five Servings of Fruit Per Day
Aiming for five servings daily might seem daunting, but understanding what constitutes a serving makes it achievable. The table below clarifies serving sizes for a variety of fruits and vegetables, guiding you in planning balanced meals featuring your preferred choices.
Strive for diversity in your fruit and vegetable selection to ensure a broad spectrum of vitamins, minerals, and other beneficial nutrients in your personalized five-a-day plan.
| ### Fruit and vegetable servings |
|---|
| Fruit (and serving size) |
| Apple (1 fruit) |
| Apricots (1 fresh, 1/2 cup canned. or 5 dried) |
| Avocado (1/2 fruit or 1/2 cup) |
| Banana (1 fruit) |
| Blueberries (1/2 cup fresh, frozen, or canned) |
| Cantaloupe (1/4 melon) |
| Grapefruit (1/2 fruit) |
| Grapes (1/2 cup) |
| Orange (1) |
| Peaches or plums (1 fresh or 1/2 cup canned) |
| Pear (1 fruit) |
| Prunes or dried plums (6 prunes or 1/4 cup) |
| Raisins (1 ounce) |
| Strawberries (1/2 cup fresh, frozen, or canned) |
| Vegetable (and serving size) |
| Broccoli (1/2 cup) |
| Brussels sprouts (1/2 cup) |
| Cabbage (1/2 cup) |
| Carrot juice (2–3 ounces) |
| Carrots (1/2 cup cooked, 1/2 raw carrot, or 2–4 sticks) |
| Cauliflower (1/2 cup) |
| Celery (2–3 sticks) |
| Corn (1 ear or 1/2 cup frozen or canned) |
| Eggplant (1/2 cup) |
| Kale, mustard greens, or chard (1/2 cup) |
| Lettuce (1 cup iceberg, leaf, romaine) |
| Mixed or stir-fry vegetables (1/2 cup) |
| Onion (1 slice) |
| Peppers (3 slices green, yellow, or red) |
| Salsa, picante or taco sauce (1/4 cup) |
| Spinach (1/2 cup cooked or 1 cup raw) |
| Squash, dark orange (winter) (1/2 cup) |
| Summer squash or zucchini (1/2 cup) |
| String beans (1/2 cup) |
| Tomato or V-8 juice (small glass) |
| Tomatoes (2 slices) |
| Tomato sauce (1/2 cup) |
| Vegetable soup (1 cup) |
| Yams or sweet potatoes (1/2 cup) |
Source: Circulation, March 14, 2021 (published online ahead of print).
Image: © MEDITERRANEAN/Getty Images
About the Author
Heidi Godman, Executive Editor, Harvard Health Letter
Heidi Godman is the executive editor of the Harvard Health Letter. With a background as an award-winning television news anchor and medical reporter for 25 years, Heidi brings extensive expertise to health journalism. See Full Bio
View all posts by Heidi Godman
Disclaimer:
This article is for informational purposes and should not replace professional medical advice. Always consult with a healthcare provider for health concerns. Please note the date of review on all articles, and do not use site content as a substitute for direct medical advice from your doctor or qualified clinician.
