Fruit and vegetable consumption: what benefits, what risks?

Fruit and vegetable consumption: what benefits, what risks? Epidemiological studies on the relationships between fruit and vegetable consumption and the risk of chronic non-communicable diseases indicate a convincing protective effect against cardiovascular diseases, and suggestive protective effect on weight gain, diabetes, colorectal cancer and ER-negative breast cancer. For cardiovascular diseases the risk reductions are observed up to 800 g/day and for cancer up to 600 g/day. Interestingly, each additional portion of fruit or vegetable reduces the risk of cardiovascular diseases. Fruits and vegetables are rich sources of protective constituents: fibres, vitamins -B9, C-, minerals, polyphenols, carotenoids and sulphur compounds -glucosinolates and allyl sulphides-. White fruits -apples, pears-, cruciferous vegetables, green leafy vegetables, fruits and vegetables rich in beta-carotene, and those rich in vitamin C were shown to protective against cardiovascular diseases and, cruciferous and green-yellow vegetables appeared protective against cancer incidence. Promoting the consumption of sufficient quantities of all types of fruits and vegetables, raw and cooked, is essential in a balanced diet in which ultra-processed and sweet products must be limited. An increase in fruit and vegetable consumption up to 800 g/day does not lead to exceeding the toxicological reference values of the contaminants.