Longevity: Single most important food to eat in later life to ensure ‘longer survival’
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It is tempting to focus on the path to reaching old age and pay less attention to ways of sustaining it when you get there. However, researchers have also looked at ways to live a healthy and fulfilling life in your twilight years. Researchers have looked at the dietary components most propitious.
“Although a relationship between diet and mortality is well recognised, there is little information on the extent to which different food sources contribute to survival in elderly people,” researchers wrote in a study published in the journal Karger.
To plug this gap, researchers examined the effect of individual food groups on mortality in institutionalised elderly people from Asturias (Northern Spain) after six years of follow-up.
The dietary intake of 288 elderly people aged 60-85 years was assessed using a semiquantitative food frequency questionnaire.
Age, gender, energy intake, chewing ability, hyperglycaemia, hypercholesterolemia, physical activity, smoking habit, self-perceived health, education level and the institution from which participants were all factored in.
What did the researchers find out?
Fruit intake was found to be inversely associated with overall mortality.
In contrast, potato intake led to a 32 percent higher risk of death.
“A high intake of fruit late in life was associated with a longer survival,” wrote the researchers.
They added: “An inverse association between potato intake and survival was also observed, but further research is necessary before any firm conclusions about the possible harmful aspects of potato consumption can be drawn.”
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How to get the required amount of fruit and veg
Fruit and vegetables are part of a healthy, balanced diet and can help you stay healthy. It’s important that you eat enough of them.
Evidence shows there are significant health benefits to getting at least five portions of a variety of fruit and vegetables every day.
That’s five portions of fruit and veg in total, not five portions of each. A portion of fruit or vegetables is 80g.
The “5 A Day” campaign is based on advice from the World Health Organisation (WHO), which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke and some types of cancer.
Why fruit and veg?
“Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium,” explains the NHS.
According to the health body, they’re an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems.
“A diet high in fibre can also reduce your risk of bowel cancer.”
Fruit and veg also:
- Can help to reduce your risk of heart disease, stroke and some types of cancer
- Contribute to a healthy, balanced diet
- Taste delicious and there’s so much variety to choose from.
Almost all fruit and vegetables count towards your five A Day.
“They can be fresh, frozen, canned, dried or juiced. Potatoes, yams and cassava do not count because they mainly contribute starch to the diet,” notes the NHS.
Exercise is also key to a long life.
UK health guidelines say to do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.
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