While it’s widely known that fruits and vegetables are beneficial for health, a recent Harvard study has identified the top five high-quality options that can significantly reduce the risk of chronic diseases. The research team conducted a biomarker analysis of 41,714 participants, examining the relationship between the intake of various fruits and vegetables and 14 cardiometabolic biomarkers. They ranked 52 fruits and vegetables based on their metabolic quality.
Apples or pears Iceberg lettuce Raw spinach Alfalfa sprouts Eggplant or summer squash A higher proportion of high-metabolic quality fruits and vegetables in the diet was linked to a lower risk of developing major chronic diseases. Participants who consumed a large quantity of fruits and vegetables, but mostly of neutral or low metabolic quality, did not see a reduced risk of chronic diseases. Instead, they showed an increased risk of diabetes.
In the group with the lowest total fruit and vegetable intake, those with the highest proportion of high-metabolic quality fruits and vegetables had a 15 percent lower risk of major chronic diseases compared to those with the lowest proportion. Similar trends were observed for atherosclerotic cardiovascular disease, Type 2 diabetes, and chronic obstructive pulmonary disease. However, cancer did not follow this trend as consistently.
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