I know you work hard to make the best lifestyle choices so you can improve your health destiny

and longevity, and there's lots of information out there on how to do just that.

So where do you start?

Well we start with the facts.

Welcome to the Nutrition Facts Podcast.

I'm your host, Dr. Michael Greger.

My job is to bring you the latest peer reviewed nutrition and health research and share it

with you here.

Today we're going to look at the research on the best diet for optimal athletic performance,

starting with the effects of spinach and berries on oxidative stress, inflammation, and muscle

soreness in athletes.

Higher fruit and vegetable consumption was found to be positively associated with muscle power

and adolescents, but that's not who really needs it.

What about the consumption of fruit and vegetables and risk of frailty in the elderly?

Higher fruit and vegetable consumption was associated with lower frailty as well, and

a dose response man, meaning more fruit less frailty and more vegetables too, but these

are all observational studies which can't alone prove cause and effect.

What happens when you put foods to the test?

Well, no positive influence suggesting chia seed oil and human running performance, but

there was an effect found for spinach supplementation on oxidized induced oxidation stress.

And by spinach supplementation, they meant they just gave some fresh raw spinach leaves,

one gram per kilo, so like a quarter of a bunch a day for two weeks, and then they had

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