The Healthspan Map · Nutrition (Ch9-10)
Colours a day
Compiled by Aamir Malik, PhD, Professor of Neuroengineering at Brno University of Technology, from published studies. He is a researcher, not a physician. Last updated 21 August 2026.
What this is linked to
| Condition or system | Direction | Strength | Evidence type | What was found | Source |
|---|---|---|---|---|---|
| Anemia | Watch this | Moderate | Review / narrative | Colourful produce provides folate and vitamin C that boosts non-heme iron absorption. | Vitamin C & folate from produce (opens in a new tab) |
| Anxiety | Watch this | Emerging | RCT / meta-analysis | Higher ultra-processed intake is associated with greater anxiety (OR 1.48) and mental-disorder symptoms. | Lane et al. 2022 (opens in a new tab) |
| Brain fog & memory | Watch this | Emerging | Cohort / observational | Higher ultra-processed food intake is associated with faster cognitive/executive-function decline; whole-food patterns support cognition. | Gomes Goncalves et al. 2023 (opens in a new tab) |
| Chronic fatigue / low energy | Watch this | Emerging | Review / narrative | Colourful produce supplies the vitamins and minerals (C, folate, magnesium) that support energy metabolism. | Nutritional status & fatigue review (PMC7071235) (opens in a new tab) |
| Depression / low mood | Watch this | Emerging | RCT / meta-analysis | Higher ultra-processed intake is associated with greater depression risk (OR 1.44; prospective HR 1.22). | Lane et al. 2022 (opens in a new tab) |
| Digestive discomfort | Watch this | Moderate | RCT / meta-analysis | Diverse plant intake supports microbiome diversity and bowel regularity. | Plant diversity & microbiome (opens in a new tab) |
| Headache & migraine | Watch this | Emerging | Review / narrative | Balanced/Mediterranean-style eating is associated with lower migraine burden; irregular dietary patterns can trigger attacks. | Food in migraine management review 2024 (opens in a new tab) |
| High blood pressure | Watch this | Strong | RCT / meta-analysis | A produce-rich DASH pattern supplies potassium and nitrate (leafy greens, beetroot) and lowers systolic BP by ~5-7 mmHg. | DASH pattern & BP (NMA) (opens in a new tab) |
| High cholesterol / dyslipidemia | Watch this | Moderate | Review / narrative | Vegetables, fruit and whole grains supply fiber and plant compounds that support healthy cholesterol. | Lifestyle & lipids (Endotext) (opens in a new tab) |
| Obesity / weight gain | Watch this | Emerging | RCT / meta-analysis | Higher fruit and vegetable intake is modestly associated with less weight gain and lower adiposity risk (low energy density, satiety). | Fruit & vegetable intake & weight meta (opens in a new tab) |
| Osteoporosis / low bone density | Watch this | Emerging | RCT / meta-analysis | Fruit and vegetables supply potassium, magnesium and vitamin K and create an alkaline load that curbs calcium loss, supporting bone density. | Dietary patterns & BMD meta (opens in a new tab) |
| Peripheral neuropathy | Watch this | Emerging | Review / narrative | A produce-rich diet supplies antioxidants and supports the glycemic control that protects nerves. | Diabetic neuropathy review (opens in a new tab) |
| Reproductive & sexual health | Watch this | Moderate | Review / narrative | Antioxidant-rich fruits and vegetables (vitamin C, lycopene, carotenoids) are associated with higher sperm count/motility by limiting oxidative damage. | Diet & male infertility (PMC7291266) (opens in a new tab) |
| Respiratory infections & airway health | Watch this | Moderate | Review / narrative | Colourful produce delivers carotenoids/provitamin A and vitamin C that maintain airway epithelial integrity and antioxidant defence. | Multivitamin-mineral & respiratory infection (PMC12310427) (opens in a new tab) |
| Skin, hair, nails & wound healing | Watch this | Moderate | Review / narrative | Carotenoids, flavonoids and polyphenols from colourful plants protect skin from UV/ROS oxidative damage. | Antioxidants & photoprotection (opens in a new tab) |
| Stress | Watch this | Moderate | RCT / meta-analysis | Higher ultra-processed intake is associated with greater perceived stress and common mental-disorder symptoms; whole-food patterns are protective. | Lane et al. 2022 (ultra-processed food & mental health) (opens in a new tab) |
| Thyroid dysfunction | Watch this | Moderate | Review / narrative | Dietary antioxidants help preserve thyrocyte oxidative status; oxidative stress and apoptosis are early triggers of autoimmune thyroid damage. | Minerals & autoimmune hypothyroidism review (PMC7574993) (opens in a new tab) |
| Tinnitus | Watch this | Emerging | Review / narrative | Produce-rich, antioxidant intake may protect the auditory system - emerging. | Diet & tinnitus (opens in a new tab) |
| Type 2 diabetes & metabolic syndrome | Watch this | Moderate | Review / narrative | Diets rich in vegetables, fruit, legumes and whole grains lower diabetes risk through fiber and polyphenols. | Diet & T2D prevention (Lancet) (opens in a new tab) |
| Vision problems | Watch this | Moderate | RCT / meta-analysis | Green leafy vegetables supply lutein and zeaxanthin — the macular xanthophylls that protect against progression to late AMD. | AMD nutrition/AREDS review (PMC7015456) (opens in a new tab) |
| Weak immunity & chronic inflammation | Watch this | Moderate | RCT / meta-analysis | Colourful plant polyphenols and antioxidants blunt oxidative stress and inflammation. | Effect of Polyphenol-Rich Interventions on Gut Microbiota and Inflammatory or Oxidative Stress Markers, Nutrients 2025 (opens in a new tab) |
| Liver, Kidney & Urinary | Watch this | Moderate | Review / narrative | Fruit- and vegetable-rich patterns lower dietary acid load and support kidney health and stone prevention. | Diet & severity of CKD (PMC8467342) (opens in a new tab) |
The Healthspan Map is part of Fix the Floor, a book by Aamir Malik. About the book