Superfoods! Loaded with anti-oxidants! Put lots of color on you plate. Green, leafy veggies are the most important.
There’s a lot of opinions about which vegetables and fruits are the healthiest. When building a healthy diet, it’s worthwhile to look if there are fruits or vegetables that outperform the others in extending life, so I searched through the references from studies on all-cause mortality and checked for more recent studies to see if there were better or worse vegetables or fruits.
Here’s the answer for vegetables1:
The short summary is: it’s all good. Only potatoes shows a statistically significant benefit greater than the other vegetables, and my suspicion is that’s not because potatoes are better than the other vegetables, but because the high intake of potatoes was more (over 100g) and the key study from 1984 is older than others. Note that cruciferous vegetables (broccoli, kale cauliflower stuff) wasn’t better than other veggies and green leafy vegetables also didn’t get any special points over other vegetables. In fact, in that same study in the supplemental material, they did a spline curve on the benefit from leafy vegetables, and found that after 50 grams, there’s no additional benefit from eating more for longevity[efn_note]Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies[/efn_note].
Most fruits also show about the same amount of benefits, with a possible exception of apples and pears being slightly better for longevity. Since a large apple is nearly 250 grams, an apple a day does help keep the doctor away. There is one clear outlier for fruits, though–tinned or canned fruits. Eating tinned fruits actually *increases* your chance of dying, by about as much eating regular fruits decreases it. Not sure why this would be. Chemicals used in the canning process? In any case, better to avoid tinned fruits.
The bottom line is there isn’t a particular fruit or vegetable that is that significantly better than the others. Focus on getting 300 grams of vegetables and 250 grams of fruit per day, eating whichever ones you like.