Most Studies Show Health Benefits

Most Studies Show Health Benefits

Multiple observational studies have shown that people who eat more fruits and vegetables have a lower risk of various diseases.

Many of the studies pool together fruits and vegetables, while some only look at fruits.

One review of nine studies found that each daily portion of fruit consumed reduced the risk of heart disease by 7% (11Trusted Source).

Also, a study including 9,665 US adults found that a high fruit and vegetable intake was associated with a 46% lower risk of diabetes in women, but there was no difference in men (12).

Furthermore, one study that looked at fruits and vegetables separately found that vegetables were associated with a reduced risk of breast cancer, but this didn’t apply to fruit (13).

Many other studies have shown that eating fruits and vegetables is associated with a lower risk of heart attack and stroke — the two leading causes of death in Western countries (14Trusted Source, 15Trusted Source).

One study looked at how different types of fruit affect the risk of type 2 diabetes. Those who consumed the most grapes, apples and blueberries had the lowest risk, with blueberries having the strongest effect (16Trusted Source).

However, one problem with observational studies is that they cannot prove that the associations they detect are direct causal relationships.

People who eat the most fruit tend to be more health conscious, less likely to smoke and more likely to exercise.

That said, a few randomized controlled trials (real human experiments) have shown that increased fruit intake can lower blood pressure, reduce oxidative stress and improve glycemic control in diabetics (17, 18Trusted Source).

Overall, it seems clear from the data that fruits have significant health benefits.

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