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Vegetables are ‘nutrient dense’ [3] and a good source of essential vitamins, antioxidants as well as fiber. 1-2 serves of fruit (150g) should also be consumed daily as it is essential in preventing early onset vitamin deficiencies. 1-2.5 serves of lean meats and poultry, such as fish, chicken, lamb, beef as well as legumes and nuts are also ...
In terms of cancer prevention, a 2019 study found that participants with the highest intake of lutein and zeaxanthin had the lowest risk of colorectal cancer. Vitamin A Salmon is rich in vitamin A ...
The recommended adequate intake of sodium is 1,500 milligrams (3.9 g salt) per day, and people over 50 need even less." [13] The Daily Value for potassium, 4,700 mg per day, was based on a study of men who were given 14.6 g of sodium chloride per day and treated with potassium supplements until the frequency of salt sensitivity was reduced to 20%.
The recommended daily allowance of zinc is 11 mg for older men and 8 mg for older women, with an upper tolerable limit of 25–40 mg per day, including both dietary and supplemental sources. However, individuals over 60 often consume less than 50% of the recommended zinc intake, which is crucial for proper body function.
Researchers observed that participants with the highest flavonoid intake, consuming an additional 6 daily servings of flavonoid-rich foods on average, were 28% less likely to develop dementia than ...
On the contrary, research indicates that although polyphenols are antioxidants in vitro, antioxidant effects in vivo are probably negligible or absent. [3] [4] [5] By non-antioxidant mechanisms still undefined, polyphenols may affect mechanisms of cardiovascular disease or cancer. [6]
Tolerable upper intake levels (UL), to caution against excessive intake of nutrients (like vitamin A and selenium) that can be harmful in large amounts. This is the highest level of sustained daily nutrient consumption that is considered to be safe for, and cause no side effects in, 97.5% of healthy individuals in each life stage and sex group ...
In that study, researchers found that a higher intake of antioxidants, vitamins, iron-chelating nutrients, and polyunsaturated fatty acids was linked to lower brain iron levels, as well as better ...