In this episode of The Reaching Max Potential Podcast, we tackle the big question: Do you really need ten servings of vegetables daily? We explore the science behind vegetable consumption, the benefits of a varied diet, and potential downsides to be aware of. Learn practical tips for incorporating more veggies into your diet and understand their vital role in health, performance, and weight management. Whether you’re striving for self-improvement, life mastery, or peak performance, this episode provides valuable insights to help you optimize your diet and reach your maximum potential.REFERENCESChandra, A. K., De, N., & Choudhury, S. R. (2013). Goitrogenic content of Indian cyanogenic plant foods & their in vitro anti-thyroidal activity. Indian Journal of Medical Research, 138(5), 621-628.\Massey, L. K. (2007). Food oxalate: factors affecting measurement, biological variation, and bioavailability. Journal of the American Dietetic Association, 107(7), 1191-1194.Merry, T. L., & Ristow, M. (2016). Do antioxidant supplements interfere with skeletal muscle adaptation to exercise training? The Journal of Physiology, 594(18), 5135-5147.Miller, G. E., Engen, P. A., Gillevet, P. M., Shaikh, M., Sikaroodi, M., Forsyth, C. B., ... & Keshavarzian, A. (2017). Lower neighborhood socioeconomic status associated with reduced diversity of the colonic microbiota in healthy adults. PloS one, 11(2), e0148952.Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411-418.USDA. (2020). Dietary Guidelines for Americans, 2020-2025. U.S. Department of Agriculture.Wang, X., Ouyang, Y., Liu, J., Zhu, M., Zhao, G., Bao, W., & Hu, F. B. (2014). Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ, 349, g4490.Welch, R. M., House, W. A., & Allaway, W. H. (2000). Availability of zinc from pea and brown rice to rats. Journal of Nutrition, 130(3), 596-600.WHO. (2003). Diet, nutrition, and the prevention of chronic diseases. World Health Organization. Hosted on Acast. See acast.com/privacy for more information.

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