Micronutrients & recovery
Adherence to a nutrient pattern rich in folate, carotene, fiber, vitamin C, potassium, iron, and retinol is associated with significantly lower all-cause, cardiovascular disease, and cerebrovascular disease mortality.
To support longevity, prioritize a diet rich in vegetables, fruits, and legumes. This specific combination of nutrients (folate, fiber, vitamins C and E, potassium, iron, retinol) is linked to lower risks of heart disease, stroke, and early death. You do not need to supplement these individually; obtaining them through whole food sources like leafy greens, carrots, and beans is the recommended approach.
A higher Factor 1 (folate, carotene, fiber, vitamin C, potassium, iron, and retinol) score was associated with lower all-cause (HR 0.81, 95% CI 0.73–0.90), CVD (HR 0.65, 95% CI 0.49–0.85) and cerebrovascular disease (HR 0.60, 95% CI 0.38–0.96) mortalities.
Why this rating
Large prospective cohort (n=72,939), long follow-up (11.7 years), multivariable adjustment, but observational design limits causal inference.
Source
Nutrient patterns and mortality: results from the Japan Multi-Institutional Collaborative Cohort (J-MICC) study
Akari Matsuura et al. · Nutrition Journal · 2025
DOI 10.1186/s12937-025-01274-7
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