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27
vitamin D, which are found in fruits and vegetables, are essential for children’s physiological
functioning.
144 145 146
Research also consistently links diets centered on whole foods to lower rates of obesity, type 2 diabetes,
heart disease, certain cancers, and mental illness.
147 148
This is not surprising. Diet and lifestyle
significantly influence gene expression and cellular biology - ultimately determining our health
outcomes.
149 150
For instance:
● Leafy greens supply magnesium and folate critical for energy production and other benefits.
151
● Salmon delivers omega-3 fatty acids that help reduce cardiovascular risk and support brain
health.
152 153
● Legumes offer fiber and resistant starch that help nourish beneficial gut bacteria.
154 155
● Nuts contain magnesium that helps reduces oxidative stress and enhances activity of
mitochondrial enzymes.
156 157 158
● Beef contains protein that maintains skeletal muscle, which plays a key role in regulating
metabolic health.
159 160
● Whole milk and other dairy products are rich sources of calcium, vitamin D, and bioactive fatty
acids, which support bone health, help regulate inflammation and may reduce the risk of type 2
diabetes.
161
144
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