How many fruits and vegetables do we really need?

Here are the numbers to hit and some ways to sneak more fruits and vegetables into your diet.

We often talk about how diets rich in fruits and vegetables are good for your health. But how much do you need to average per day to reap real rewards? An analysis from Harvard indicates that a total of five servings per day of fruits and vegetables offers the strongest health benefits.

About the study

The research, published online March 1, 2021, by the journal Circulation, pooled self-reported health and diet information from dozens of studies from around the world, which included about two million people who were followed up to 30 years.

Compared with people who said they ate just two servings of fruits or vegetables each day, people who ate five servings per day had

• a 13% lower risk of death from any cause
• a 12% lower risk of death from heart disease or stroke
• a 10% lower risk of death from cancer
• a 35% lower risk of death from respiratory disease, such as chronic obstructive pulmonary disease.