People should eat seven or more portions of fruit and vegetables daily to gain the greatest protection against heart disease and cancer, researchers say today.
Those who snack on fruit and vegetables gain about a third more protection than those who barely comply with official "five-a-day" recommendations, according to a major study of the English.
To achieve seven-a-day, the English would have to have an item of fruit for breakfast, eat a large salad for lunch and have the traditional two vegetables with their evening meal and fresh fruit for dessert – together with snacking twice a day on fruit or salad.
The researchers say their study finds little benefit from fruit juice and some evidence that canned and frozen fruit is not as healthy as fresh fruit.
The findings come from a study of more than 65,000 people since the turn of the century.
Reporting in the Journal of Epidemiology & Community Health, the researchers say those who ate seven or more portions of fruit and vegetables enjoyed a 42% less chance of dying than those of the same age, who consumed fewer than two portions a day.
Those who consumed three to five portions enjoyed a 29% reduced risk.
Researcher Dr Oyinlola Oyebode said: "We all know that eating fruit and vegetables is healthy, but the size of the effect is staggering.
“The clear message here is that the more fruit and vegetables you eat, the less likely you are to die at any age. Vegetables have a larger effect than fruit, but fruit still makes a real difference.
"If you’re happy to snack on carrots or other vegetables, then that is a great choice but if you fancy something sweeter, a banana or any fruit will also do you good.”
But the British Heart Foundation said the English were struggling to meet the "five-a-day" target.
Victoria Taylor, from the Foundation, said: “Recommendations on fruit and vegetables vary from country to country and there is always debate about what the optimum amount should be. However, it shouldn’t be forgotten that on average, we are still struggling to meet our existing target of five-a-day here in the UK."
Oyinlola et al. Fruit and vegetable consumption and all-cause, cancer and CVD mortality: analysis of Health Survey for England data. Journal of Epidemiology & Community Health 1 April 2014; doi 10.1136/jech-2014-203981
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