DIET AND LONGEVITY
1.1. Impact of particular food groups on longevity
1.1.1. Fruits
Between 2004 and 2008 the China Kadoorie Biobank Study conducted a research. The aim of the analysis was to determine whether the consumption of fresh fruit affects the number of deaths in China. It is estimated that only 50% of Chinese people regularly consume fresh fruit. This is relatively low compared to Western populations, where they appear on plates much more often. The survey involved 462,342 participants, from 10 different regions of China, aged 30-79 years. Individuals who have had a history of chronic diseases such as diabetes, stroke and cancer were not taken into account.
Factors such as smoking, alcohol consumption, physical activity, consumption of preserved vegetables, meat, dairy products, as well as the baseline body mass index, annual household income, adaptation to education and the research season were taken into account.
The impact of specific types of fruit is not specified, but it is assumed that the Chinese most frequently reach for pears, apples and citrus fruit.

As it turned out, people who eat fresh fruit regularly are statistically young, well-educated people, without addictions and whose BMI is on average 0.6 kg/m2 higher and average systolic blood pressure 3.1 mmHg lower than people who eat fruit less frequently. The study showed that daily consumption of fresh fruit can reduce the risk of gastrointestinal cancer by as much as 28%, especially for oesophageal cancer, and reduces the probability for other types of cancer by 21%. The only exceptions are lung cancer and liver cancer, where the consumption of fruit is in no way related to them.
In addition, there is a correlation between the amount of fresh fruit in the diet and lower overall mortality.
Those who have eaten fresh fruit at least 4 days a week have reported a 27% lower overall mortality rate than those who have eaten fresh fruit occasionally. Such a significant reduction in the risk level was already noticeable with the consumption of about 100 g of fruit per day. In addition, people who consume fresh fruit more often are 42% less likely to die from chronic obstructive pulmonary disease. According to the analyses carried out, about 9.4% of deaths of people between the ages of 35-79 are associated with too rare occurrence of fresh fruit in the diet.
Encouraging the Chinese to eat more fresh fruit could reduce the number of deaths in the 35-79 age group by 530,000 per year, and in the 80+ age group by 270,000.[1]
Dietary recommendations encourage the consumption of high quantities of fruit to promote healthy nutrition and minimise the likelihood of various chronic diseases. However, they are often quite general and do not specify whether there is a difference between eating fresh fruit or tinned fruit, so the aim of the study carried out by EPIC-Norfolk, EPIC-Oxford and Whitehall II cohorts was to determine whether the consumption of tinned fruit is related to all-cause mortality.It also examined the relationship between canned fruit consumption and mortality from causes such as cancer or cardiovascular death. People over 90 years of age and with a history of cancer, stroke or heart attack were excluded from the study.
A total of 52,625 EPIC-Oxford participants aged 20-97 years, 22,421 EPIC-Norfolk participants aged 39-79 years and 7440 Whitehall II participants aged 30-55 years participated in the study.
During the study, factors such as age of participants, gender, BMI, energy consumption, alcohol consumption, smoking, physical activity, drug use, diabetes, family history and socio-economic status were considered.
According to the results, the people who statistically most often reached for tinned fruit were older men with quite high BMI, not physically active, with high energy consumption. They usually consumed less alcohol than average and smoked less frequently, and their educational qualifications were often lower. Studies have shown a link between regular consumption of tinned fruit instead of fresh fruit and an increased risk of mortality from all causes, particularly cardiovascular causes. In the case of those who consumed tinned fruit regularly, an increased risk of mortality was noted.
People over 60 years of age proved to be particularly vulnerable.
A significant increase in the risk of mortality from all causes has been noted for the replacement of canned fruit by unpreserved fruit for bananas, peaches, apples, strawberries, oranges and dried fruit. For the rest, i.e. melons, grapefruits, pears and grapes, such dependence did not occur. Interestingly, in none of the three cohorts was there any health benefits to be derived from the consumption of canned fruit.[2]
1.1.2. Vegetables
According to The Dietary Guidelines for Americans 2015-2020 (DGA), to enjoy good health and a long life, a variety of vegetables must be included in one’s diet.
The argument was that bioactive compounds that have a positive effect on human health are present in different quantities depending on the vegetable subgroup (red, dark green, orange, starchy, legumes and others), and therefore recommended quantities of specific vegetables have been set to maximise the likelihood of consuming bioactive compounds.
The aim of the study funded by the United States Department of Agriculture, Agricultural Research Service was to check whether the consumption of different varieties of vegetables is indeed linked to adult mortality risk in the USA.
Among the respondents, those with cardiometabolic diseases were excluded.
About 5% of the participants declared low level of vegetable consumption or lack of vegetables in their diet. The participants consuming average amounts of vegetables included people eating about 0.89 cups of vegetables per day. Participants eating on average 2.90 cups of vegetables per day were qualified as a group eating a large amount of vegetables.
The participants were classified also due to the variety of vegetables consumed.
About 8% of respondents reported eating one or less subgroup of vegetables. The diversity of vegetables consumption according to the daily score of 0.25 was classified as a medium group and people eating various vegetables at 0.48 were the group with the highest consumption. The results of the study clearly indicate that it is not the diversity but the greater amount of consumed vegetables that is directly related to the reduced risk of all-cause mortality.
Those who regularly consume a large number of vegetables are 78% less likely to die from all causes than those who consume little vegetables, 8-% from coronary artery disease and 68% from cardiovascular disease.
Those who consume an average amount of vegetables were 29% less likely to die from all causes than those who consume little vegetables.
Moreover, people who declared low consumption were also 80% more likely to die from CVD than people eating a large number of vegetables.
Moreover, people who declared low consumption were also 80% more likely to die from CVD than people eating a lot of vegetables. The study did not detect any correlation between the variety of vegetables consumed and mortality, both for specific reasons and for all causes.[3]
1.1.3. Nuts
The impact of nuts on health has been the subject of many studies, but the vast majority of them were focused on western countries, where their consumption was due to general health care in many aspects of life. In order to determine whether the consumption of nuts has a real impact on mortality, the Golestan Cohort Study was conducted in Iran, a place where the amount of nuts eaten is not related to a healthy lifestyle.
The aim of the study was to establish a link between nut consumption and the occurrence of mortality from specific causes and all causes. The study was initiated in 2004 and involved49,112 participants aged 40 to 87 years.
People with extreme BMI and opium, alcohol or tobacco users and chronic diseases such as cancer, diabetes, hypertension and CVD were excluded. In the study, attention was paid to factors such as gender, age, weight, height, BMI, physical activity, chronic diseases and wealth levels.
Participants were divided into four groups: those who do not eat nuts, those who eat less than a portion of nuts per week, those who eat one to three portions per week and those who eat more than three portions per week.
Approximately 28 nuts are considered as one portion. Peanuts, tree nuts and general consumption of nuts were taken into account.

After analyzing the results, it turned out that the participants consumed on average 2.6 g of nuts per day for women and 3.5 g for men. Those who are more likely to eat nuts are statistically young and wealthy people, living in cities, not physically active, with high BMI, with increased energy consumption, not prone to drugs. According to the study, regular consumption of nuts significantly reduces the risk of death from all causes and from all types of cancer, heart disease and cardiovascular diseases. Interestingly, eating nuts can prevent women from dying from a number of major causes, which is rather not reported for men.
For people whose consumption of nuts did not exceed one portion per week, the multi-module adjusted life-threatening factor was as high as 0.89 compared to people who ate them regularly and in larger quantities.
For comparison, for those who ate one to three portions per week it was 0.75 and for those who ate three or more – 0.71. The types of nuts were rather insignificant as the coefficients were 0.76 and 0.76 for tree nuts and peanuts respectively, when comparing the consumption of at least one portion of nuts per week with no consumption. The risk of gastrointestinal cancer mortality was reported to be 0.56 for subjects eating more than three portions of nuts per week compared to non-eaters. It should be remembered that the results were obtained in a study on a group of people who do not lead a healthy lifestyle, so the number of factors that can positively influence the results is limited, which makes the study more reliable.
There is quite a significant difference between the effects of eating nuts in women and in men, which is confirmed by the fact that eating three or more portions of nuts by women reduces their risk of death by as much as 51%, while in the case of men this value is only 16%. [4]
1.1.4. Fish
The fact that fish have a beneficial effect on health, allow to enjoy a longer life and should be an integral part of any diet has been confirmed in many studies. However, it has not yet been verified whether the way fish is cooked is relevant, whether equally positive results can be obtained in populations other than those in Europe and North America, and what specific links exist between fish consumption and the various causes of mortality, such as cancer, CVD or diabetes. A review published in the American Journal of Epidemiology decided to find answers to these questions using data from two extensive cohort studies from the Shanghai Men’s Health Study and the Shanghai Women’s Health Study. The respondents were 134 296 people from China, aged 40 to 74 years. The amount of fish consumed by women and men was comparable, the median was 38.5 g per day and 39.1 g per day respectively.
A statistical person consuming large amounts of fish is an office worker with higher education, practicing sport and showing higher overall calorie intake, not suffering from chronic diseases.
It was observed that men who smoke cigarettes were less likely to include fish in their daily meals. In general, the respondents were most willing to choose freshwater and saltwater fish.
Again, it was proven that eating fish reduces the risk of death, both for all reasons (by 16%) and related to stroke (by 37%) and diabetes (by 39%), compared to people who did not eat fish.
The main cause of such a salutary effect of fish on human health turns out to be long-chain n-3 fatty acids and mainly saltwater fish. People eating this type of fish were 21% less likely to die from general causes, 54% from diabetes, 44% from CVD and 42% from stroke. As it turns out, the consumption of freshwater fish had the greatest impact on reducing the risk of general causes of death and certain types of cancer. Shrimps, on the other hand, are responsible for reduced risk of general mortality as well as stroke and CVD.
It appears that the method of fish cooking had no significant impact on the results.[5]
1.1.5. Dairy products
It is well known that dairy contains valuable protein, calcium and vitamin D. Too often it is forgotten that we can also find cholesterol and saturated fats that are harmful to human health. Research usually focuses on the positive effects of eating dairy products, without paying attention to whether they can also have negative effects. The cohorts created by the U.S. Health Professionals Control Study, the Nurses’ Health Study and the Nurses’ Health Study II have been designed to test whether there is a link between the consumption of dairy products and general mortality and for specific causes.
Participants were required to provide data on their age, weight, physical activity, smoking, chronic diseases including cancer and cardiovascular diseases, and medications used, and women were also asked about their menopause and hormone intake.
A total of 217,755 people were examined, excluding individuals struggling with cancer or cardiovascular diseases, and consuming extreme daily amounts of calories. Examined participants were between the ages of 25 and 75 years. On the basis of the results it could be concluded that the largest quantities of milk products were consumed by physically active people, without addictions. All three cohorts confirmed that milk consumption was directly associated with an increased risk of mortality. The multidimensional total risk of death rate for individuals who consumed large amounts of milk reached 1.07. Frequent milk consumption increased the likelihood of death not only from all causes but also from cardiovascular causes.
In the case of cancers, even small amounts of milk were sufficient for the risk of their occurrence to begin to increase.
As it turned out, it is a much better idea to use skim milk than whole milk. Skim milk increases the risk „only” in the case of mortality from all causes and in the case of cardiovascular diseases, but reduces the likelihood of colorectal cancer. On the other hand, consumption of whole milk has much more serious consequences, as it leads not only to an increased risk of mortality from all causes and cardiovascular diseases but also to numerous cancers, in particular lung cancer, prostate cancer and ovarian cancer. It may be comforting to find that no link has been established between eating cheese and yoghurt and the risk of mortality from any cause. A certain correlation was also noted between the risk of mortality related to milk consumption and BMI. Interestingly, there is no increased risk of mortality in high-body weight individuals.
Also, there is no relationship between consumption and factors such as chronic diseases, medication use, general diet, addictions or physical activity.[6]
1.1.6. Red meat
In many types of diets, meat is considered one of the basic nutrients. Many societies cannot imagine excluding it from their menus. But should it be considered as so essential? Red meat, in particular, is in question. Two cohort studies by the Nurses’ Health Study and the Health Professionals Follow-up Study have been developed to determine what benefits or drawbacks red meat consumption actually brings and whether it is associated with mortality. The study involved 81,469 individuals aged 30 to 75 years, excluding those who had a history of cancer, heart disease or stroke.
Both unprocessed and processed red meat belonged to the examined food types. Unprocessed red meat included pork, beef and lamb (one portion, about 85 g), while processed hot dogs, bacon (one portion is two slices, about 13 g), salami, sausage, bologna and others (one portion is one slice, about 28 g).
As it turned out, already half a portion of red meat more results in an increase in the risk of death from all causes by 10%. Eating twice as much red meat every day for four years results in a 20% higher mortality risk for the next four years, while eating twice as much red meat for 12 years results in a 12% higher mortality risk for the next 12 years. Among the subjects eating one portion of red meat per day more, an increase of 17% for processed meat and 5% for unprocessed meat was recorded.
Moreover, as it was found that eating red meat one more portion a day increases the risk of cardiovascular and respiratory diseases in the next eight years by as much as 57% and the risk of death for all reasons increases by 19%.
The result was not influenced by factors such as physical activity, general diet, alcohol consumption or age, but it was noted that overweight women were less likely to have a higher risk of dying from red meat consumption. Interestingly, for those who have reduced their red meat consumption during the course of the study, no adverse effects related to discontinuation have been reported.[7]
1.1.7. Legumes
Legumes, such as beans, lentils, peas and peanuts, are often eaten in Blue Zones – zones whose inhabitants are characterised by an extraordinarily long life. It is assumed that eating them can dramatically improve the chances of achieving longevity.
This is based on the fact that legumes contain vegetable protein, which lowers blood cholesterol levels and, as a result, people eating this type of food may be much less likely to die of CVD.
Whether legumes have an effect on total mortality and mortality from CVD has already been checked by various studies, but the results were somewhat different. In order to eventually establish whether a given compound exists and how strong it is, it was decided to do a meta-analysis.
In order to find the studies on legumes, databases such as EMBASE and Medline were searched. A total of 1130 articles were found, which initially addressed the issues we were interested in, but after detailed examination and selection of only the most suitable ones, 6 studies were included in this analysis. These studies were performed on a total of 218,997 people, in most cases dietary habits were observed in Asian countries, but in one study people from North America and in one study from Europe. These studies took place between 2005 and 2016. The average duration of the study was 12 years.
The results of all the studies gave a result that could only be interpreted in one way – legumes have an impact on mortality because they reduce the risk of mortality from all causes, but there is no direct link between them and the risk of mortality from CVD. Although leguminous plants contain many valuable nutrients such as, for example, phytosterols, it has not yet been clearly demonstrated whether their effect on the lipid profile and thus on the risk of cardiovascular mortality is significant. For this reason, this type of food requires further research, but it is worth consumption, for example to reduce the overall risk of mortality.[8]
1.1.8. Coffee
Coffee is a beverage commonly consumed by many people around the world. So far, only the ways in which coffee consumption can increase the risk of diseases such as hypertension, coronary heart disease and obesity have been studied. Much less attention has been paid to the link between coffee and mortality, especially all-cause mortality. The results of the investigations carried out on this subject were highly diverse and debatable, some even contradicting themselves. Others completely denied any effect of coffee on mortality.
Due to numerous understatements and unanswered questions, another study was conducted to determine whether coffee consumption increases the risk of death from cardiovascular disease (CVD), cancer and total mortality.
The Health Professionals Follow-up Study (HPFS) and the Nurses’ Health Study (NHS) were conducted to determine the final impact of coffee on mortality. A total of 86,214 women and 41,736 men participated in the study. Participants were asked to complete questionnaires asking questions about the frequency of coffee and tea consumption last year. In addition, they were asked to specify whether the consumption has changed over the last 10 years and if so, whether it has increased or decreased.
Variables such as age, height, weight, BMI, physical activity, smoking, type 2 diabetes mellitus, hypertension or hypercholesterolemia, hormone therapy and menopause in women and perceived health status were taken into account.
According to the results of the study, a statistical person who drinks a lot of coffee is more likely to consume alcohol, smoke, use vitamin E and multivitamin supplements than those who drink less. In addition, they are much less active in any kind of physical activity. The amount of coffee consumed was high in the case of a woman, as far as men are concerned, the results did not differ much whether the person drank 2-3 cups a day or 4-5 cups.
Women who were more likely to drink coffee also had a significantly reduced risk of death from cirrhosis, chronic liver disease CVD and diabetes.
No association between coffee consumption and the risk of cancer-related death was observed for either gender. It was also decided to check whether the results will be similar with the consumption of caffeine rather than coffee. No correlation was observed in the men studied, while women were found to have a reduced risk of death from all causes if they consumed not less than 2 cups of coffee per day. Interestingly, similar results were reported for decaffeinated coffee consumption.[9]
1.1.9. Wine
In a study carried out in 2012 on adults aged 55 to 65, it was chosen to examine how wine consumption affects the risk of mortality for this age group. So far, all that has been checked is whether alcohol consumption in the general sense has an impact on life expectancy, but no such study has been done to distinguish between types of alcohol. According to the answers given on alcohol consumption, participants were divided into three groups. The abstentions included those who had not consumed alcohol in the last month. Those who have consumed 1-3 drinks a day in the last month were classified as moderate drinkers. All respondents who had more than 3 drinks a day were defined as those with high alcohol consumption. The groups were then divided into categories according to their wine consumption. Those who consumed small amounts of wine, i.e. who consumed less than 30% of their daily ethanol intake, were defined as moderately drunk. People who drank more wine than all other alcohols were described as those with high wine consumption.

People who drank wine moderately most often were men close to the upper age limit, usually smoking cigarettes, not physically active and having various illnesses.
Individuals who belonged to the group of moderate wine drinkers had a 41% reduced mortality risk. What is interesting is that large wine consumption also reduced the risk of mortality by as much as 33%, rather than increasing, as might have been expected.
However, such a positive result affecting the chances of achieving longevity is not the rule when it comes to overall alcohol consumption. People who drank alcohol moderately but had low wine consumption had an 85% higher risk of mortality than people who had moderate and high wine consumption. As it turns out, those who drink modest amounts of wine are most beneficial, but even drinking a lot of wine is more beneficial than not drinking at all.[10]
1.1.10. Whole grains
Whole grains are recommended to be included in any diet due to their content of health promoting nutrients such as magnesium and fibre. The fact that their consumption has a beneficial effect on health has been repeatedly confirmed. It was decided to further define the exact relationship between whole grain consumption and the risk of death for all and specific reasons. For this purpose, the results obtained in two studies – the Health Professionals Follow-up Study (HPFS) and the Nurses’ Health Study (NHS) were used. The study also included the consumption of germs and bran.

Participants were asked to provide information such as BMI, physical activity, alcohol consumption, disease occurrence and lifestyle characteristics.
In order to obtain reliable results, people who reported under or over-calorie intake, coronary heart disease, cancer and stroke or who did not provide information on the required questions were not considered.
A total of 43 744 men and 74 241 women participated in the study. On average every 2-4 participants were asked to fill in questionnaires to determine the frequency of consumption of both whole grains and other products.

The relationship between whole grain consumption and general nutrition was noted. People whose diet was generally healthier and consisted of valuable products were more likely to eat whole grains. According to the results obtained, a statistical person eating a relatively large amount of whole grain has a low alcohol consumption, does not smoke, is more willing to play sports and may have slightly overstated cholesterol levels in the past.
As it has been shown, people who consume whole grains more often have a better chance of achieving longevity, as it significantly reduces the risk of general mortality.
In fact, to reduce the risk of CVD-related mortality, it is sufficient to consume only 28g of whole grains per day. Each subsequent serving proportionately increases this result. However, this type of product has no significant effect in the case of cancer and CVD.

It was also considered what will happen when we replace various types of products with whole grain products. In the case of potatoes, no correlation was noted for both CVD and total mortality risks, whereas large better results were obtained for red meat and refined grain. It was sufficient to replace them with wholemeat respectively to significantly reduce the CVD-related mortality risk, with red meat being replaced by 20% and refined grain by 8%.
A lower risk of total mortality was also observed, by 4% for refined grain and 10% for red meat.
The effect of bran and germ on mortality was also studied. It turned out that they could reduce CVD mortality and total mortality, while germs had no effect on mortality risk. Interestingly, it is not necessary to consume bran in order to reduce the risk of general and CVD-induced death – very similar results for their reduction were found in the case of whole grain without bran or germs.[11]
1.1.11. Green tea
People have been drinking tea for about 5,000 years. Having its roots in China, tea is a beverage that is very popular not only in Eastern countries but also in the West. While the majority of the consumption is dominated by fermented black tea, green tea is more often drunk in places such as Japan, China, the Middle East and some areas of North Africa. The Chinese Prospective Smoking Study (CPSS) has decided to investigate whether the consumption of green tea can prolong life. It tried to clarify whether there is any link between high green tea consumption and a reduced risk of cancer-related mortality, CVD and total mortality.

The study involved 164,681 individuals. The research did not take into consideration people who had too low or too high BMI, had chronic diseases, were older than 80 years and those who did not provide information on green tea consumption. The participants were from the 40-80 age range. According to the results obtained, as many as 82.3% of people who took part did not drink green tea. As it turned out, green tea is more often drunk by people from the upper age limit of the respondents, with quite low weight, whose education is not at the highest level, without a job, married, living rather in urban areas.
People who consumed green tea more often ate much less poultry, fish, eggs and milk than those who did not drink it.
They also less frequently reached for other types of tea, such as jasmine or black tea. In addition, most green tea drinkers also consumed alcohol and smoked tobacco. A U-shaped relationship was also found between cancer mortality, CVD and general mortality in non-smokers and those consuming more than the norm. In terms of drinking alcohol among respondents, those who drink alcohol at irregular intervals and at the same time drink green tea in quantities of about 10 grams per day were less likely to have a general mortality rate than those who do not drink green tea. However, no such correlation was detected in the case of CVD mortality. Smokers but drinking more than 5 grams per day of green tea were less likely to die from cancer. In terms of CVD-related deaths and general reasons, it was sufficient to consume even less than 10 grams a day to reduce this risk.[12]
1.1.12. Spices
Spices are used so frequently in many types of cuisines that it is almost impossible to imagine the possibility of preparing a meal without them. They make meals more distinctive, give them colour and have preservative properties. Adding spices to food is more than just to improve taste – due to the presence of many bioactive ingredients and the many proven health benefits that spices provide, they are encouraged to be included in the diet. Previous studies on spice intake have shown that spices can prevent illnesses and effectively prolong life. A prospective cohort study by The China Kadoorie Biobank decided to explore this topic further by checking on the basis of daily food intake how they affect specific mortality risks associated with various diseases and total mortality.
It has been decided to exclude people with heart disease, cancer and stroke. Finally, a total of 512 891 people, aged 30-79 years, took part in the research. They were observed from 2004 to 2008.
Among the respondents who were eating spices most frequently, the most popular were such spices as dried and fresh chilli pepper. Those who declared the highest consumption of spices, because they reached for them almost every day, were statistically speaking inhabitants of villages whose general diet was characterized by an increased consumption of vegetables, fruit but also red meat. They were also more likely to drink alcohol and smoke cigarettes. In this group of respondents, the risk of total mortality was 14% lower than in the case of those who consumed spices less than once a week.
As it turned out, eating spices was also effective in preventing ischemic heart disease, cancer and respiratory diseases.
No significant gender differences in spice intake were observed to reduce the risk of mortality, but women were also found to be less likely to die from infections.[13]
1.1.13 Sashimi
Sashimi, which is basically a raw fish, is a traditional Japanese dish. It is usually made of tuna or salmon. Sashimi can be found in almost every Japanese restaurant serving sushi with at least three stars. It has to be fresh as a rule, but this can be checked additionally.
Fresh sashimi should not have the characteristic fish smell.
Besides, it is also worth eating with soya sauce to make sure that the ordered sashimi has been cleaned of bacteria beforehand. Sashimi is a type of food that not everyone will like, but the numerous health benefits of eating it are undeniable.

Sashimi is primarily a great source of omega-3 fatty acids. It is famous not only for its overall positive health effects but also for the fact that it helps the brain to work better and more efficiently. For this reason, parents are encouraged to include raw salmon or tuna more often in their children’s diet as it can bring particular benefits while the body is still in development. Sashimi is no less beneficial to older people who are fond of it.
Frequent consumption of it improves memory significantly and reduces the likelihood of Alzheimer’s disease.
In addition to omega-3 fatty acids, sashimi also contains large amounts of protein. Especially prepared from tuna and salmon, it is extremely favourable for health, as it has a very low cholesterol, fat and calorie content and also contains a lot of nutrients. Sashimi, even though it is actually a raw fish, has the lowest total calories among all other types of meat, including cooked ones. This makes regular intake of sashimi a growth boost and can also be useful if you want to expand and strengthen your muscles while reducing fat intake.
Another important advantage of eating sashimi is that it prevents various types of cancer, especially breast, prostate, kidney, colon, stomach, mouth and leukemia.
It also has a positive effect on vision – not only does it lead to a lower probability of dryness and eye fatigue, prevents eye muscle drop, but it can even improve vision. Another important organ on which sashimi has a salutary effect is the heart. Especially a dish prepared from salmon significantly strengthens it and protects against diseases. In addition, eating sashimi regularly helps to protect the digestive system, reduces the likelihood of inflammation of the brain membrane and helps to reduce cholesterol levels. It is also worth to try a strict one, for example because thanks to omega-3 it reduces the level of stress and helps to improve mood.[14]
[1] Du, H., Li, L., Bennett, D., Yang, L., Guo, Y., Key, T., Bian, Z., Chen, Y., Walters, R., Millwood, I., Chen, J., Wang, J., Zhou, X., Fang, L., Li, Y., Li, X., Collins, R., Peto, R., Chen, Z. on behalf of the China Kadoorie Biobank study, Fresh fruit consumption and all-cause and cause-specific mortality: findings from the China Kadoorie Biobank, International Journal of Epidemiology, Volume 46, Issue 5, October 2017, pp. 1444–1455

[2] Aasheim, E., Sharp, S., Appleby, P., Shipley, M., Lentjes, M., Khaw, K., Brunner, E., Key, T., Wareham, N. ‘Tinned Fruit Consumption and Mortality in Three Prospective Cohorts’, Plos One, vol. 10, no. 2

[3] Conrad, Z., Thomson, J., Jahns, L. ‘Prospective Analysis of Vegetable Amount and Variety on the Risk of All-Cause and Cause-Specific Mortality among US Adults, 1999–2011’, Diet Diversity and Diet Quality, vol. 10, no. 10

[4] Eslamparast, T., Sharafkhah, M., Poustchi, H., Hashemian, M., Dawsey, S., Freedman, N., Boffetta, P., Abnet, C., Etemadi, A., Pourshams, A., Malekshah, AF., Islami, F., Kamangar, F., Merat, S., Brennan, P., Hekmatdoost, A., Malekzadeh, R., Nut consumption and total and cause-specific mortality: results from the Golestan Cohort Study, International Journal of Epidemiology, vol. 46, no. 1, February 2017, pp. 75–85

[5] Takata, Y., Zhang, X., Li, H., Gao, YT., Yang, G., Gao, J., Cai, H., Xiang, YB., Zheng, W., Shu, XO., Fish Intake and Risks of Total and Cause-specific Mortality in 2 Population-based Cohort Studies of 134,296 Men and Women, American Journal of Epidemiology, vol. 178, no. 1, 1 July 2013, pp. 46–57

[6] Ming, D., Jun, L., Lu, Q., Christina, E., Xuehong, Z., JoAnn E M., et al. Associations of dairy intake with risk of mortality in women and men: three prospective cohort studies BMJ 2019; 367 :l6204

[7] Yan, Z., Yanping, L., Ambika, S., An, P., Mercedes, SP., Eric R., et al. Association of changes in red meat consumption with total and cause specific mortality among US women and men: two prospective cohort studies BMJ 2019; 365 :l2110an

[8] Li, H., Li, J., Shen, Y., Wang, J., Zhou, D. ‘Legume Consumption and All-Cause and Cardiovascular Disease Mortality’, BioMed Research International, Volume 2017, Article ID 8450618

[9] Lopez-Garcia, E., van Dam, R., Li, T., Rodriguez-Artalejo, F. ‘The Relationship of Coffee Consumption with Mortality’, Annals of Internal Medicine, 2008 Jun 17, vol. 148, no. 12, pp. 904–914.

[10] Holahan, C., Schutte, K., Brennan, P., North, R., Holahan, C., Moos, B., Moos, R.‘Wine Consumption and 20-Year Mortality Among Late-Life Moderate Drinkers’, Journal of Studies on Alcohol and Drugs, 2012, 73:1, pp. 80-88

[11] Wu, H., Flint, AJ., Qi, Q. ‘Association Between Dietary Whole Grain Intake and Risk of Mortality: Two Large Prospective Studies in US Men and Women’, JAMA Intern Med. 2015;175(3):373–384.

[12] Liu, J., Liu, S., Zhou, H. et al. ‘Association of green tea consumption with mortality from all-cause, cardiovascular disease and cancer in a Chinese cohort of 165,000 adult men’, Eur J Epidemiol, 31, 853–865 (2016)

[13] Lv, J., Qi, L., Yu, C., Yang, L., Guo, Y., Chen, Y., Bian, Z., Sun, D., Du, J., Ge, P., Tang, Z., Hou, W., Li, Y., Chen, J., Chen, Z., Li, L. ‘Consumption of spicy foods and total and cause specific mortality: population based cohort study’ BMJ, 2015;351:h3942

[14] Dr Heben’s Team, ‘12 Top Health Benefits of Sashimi (#No.5 is True)’, DrHealthBenefits.com