A recent study titled Fruit and Vegetable Intake and Mortality outlined the benefits to longevity of eating enough fruits and vegetables. According to the report, suboptimal intake of fruit and vegetables ranked among the top dietary contributors to the burden of disease and premature death in the United States and worldwide. Despite recommendations in dietary guidelines to increase fruit and vegetable intake, the current average intake among US adults—1 serving of fruit and 1.5 servings of vegetables per day—remains far from optimal.

Intake of about 5 servings per day of fruits and vegetables—or 2 servings of fruit and 3 servings of vegetables—was associated with the lowest mortality. That means the average American should aim to roughly double their current intake of fruits and vegetables. In comparison with the reference level of 2 servings per day, daily intake of 5 servings of fruit and vegetables was associated with a 13% reduced risk for mortality from any cause. Somewhat surprisingly, the study did not find any additional risk reduction above that level of intake. Thus, 5 servings per day was the sweet spot.

The study found that most subgroups of fruits and vegetables were associated with lower mortality, with the exception of fruit juices and starchy vegetables such as potatoes, peas and corn. So, if you’re looking to boost your longevity, don’t count those categories toward your goal. All other fruits and vegetables showed about the same benefit.

They say that breakfast is the most important meal of the day. For many years my typical breakfast has consisted of a single piece of fruit. An average sized piece of fruit is about 2 servings. I try to include vegetables in every lunch and dinner meal, but I don’t always succeed. I do think that on average I get about 5 servings of fruit and vegetables per day. After reading this study, I will definitely try to keep closer track of my consumption to make sure I am hitting that goal. If you are serious about increasing your longevity, you should consider setting your goal at 5 servings per day, too.