Micronutrients & recovery
Low dietary intake of fruits and vegetables doubles the risk of most types of cancer and markedly increases the risk of heart disease and cataracts due to insufficient antioxidant defense against endogenous oxidative damage.
Eat at least five servings of fruits and vegetables daily. This is the most effective dietary change to reduce your risk of cancer, heart disease, and cataracts by providing antioxidants that protect your DNA and cells from natural wear and tear. Focus on variety to ensure you get ascorbate, tocopherol, and carotenoids.
Low dietary intake of fruits and vegetables doubles the risk of most types of cancer as compared to high intake and also markedly increases the risk of heart disease and cataracts.
Why this rating
Based on a review of 172 epidemiological studies showing consistent protection, though the paper notes intervention trials are needed.
Source
Oxidants, antioxidants, and the degenerative diseases of aging.
B N Ames et al. · Proceedings of the National Academy of Sciences · 1993
DOI 10.1073/pnas.90.17.7915
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