Mixed
Consuming whole fruits and vegetables (400-600g/day) reduces the risk of cardiovascular disease, cancer, and cognitive decline through synergistic phytochemical effects, whereas isolated phytochemical supplements may be ineffective or harmful due to lack of synergy and potential toxicity.
Eat 5 to 8 portions of fruits and vegetables every day (about 400-600 grams). Do not rely on isolated phytochemical supplements to replace this, as they lack the synergistic benefits of the whole food and may be harmful in high doses. Focus on variety (broccoli, garlic, cocoa, olives, grapes) to maximize health potential.
the World Health Organization (WHO) recommends an intake of five to eight portions (400–600 g) daily of fruits and vegetables to reduce risk of cardiovascular disease, cancer, poor cognitive performance... Nonetheless, there is a general consensus that whole fruit and vegetable intake is more important in providing health benefits than that of only one of their constituent, because of additive and synergistic effects... since some phytochemicals regulate the same genes and pathways targeted by drugs, diets rich in fruits and vegetables in combination with medical therapies are being considered as novel approaches to treatment.
Why this rating
The paper cites numerous meta-studies, epidemiological data, and clinical trials, though it notes contradictory results for isolated supplements.
Source
The Health Potential of Fruits and Vegetables Phytochemicals: Notable Examples
Arantxa Rodríguez‐Casado · Critical Reviews in Food Science and Nutrition · 2014
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