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The color and smell of a person’s urine can be affected by foods, vitamins, or medications, but there are also medical conditions that can cause changes in urine.

With the effectiveness of multivitamins in question, it is possible to get the required amounts of vitamins and minerals through diet alone, even for those watching calories, by focusing on nutrient-dense foods.

A study published July 8, 2020, by The BMJ found that people with the highest intakes of fruits and vegetables were 25-50% less likely to get diabetes during the study period, compared with people who ate the least.

Flavonoids, a class of micronutrients found in most plant foods, have been shown to possibly reduce the risk of dementia by protecting brain cells, improving blood flow, and reducing inflammation. Following a plant-based diet and aiming for at least five to nine servings of fruits and vegetables per day can help people get sufficient amounts of flavonoids.

Even slightly elevated blood pressure in middle age has been linked to a 30% higher risk of dementia two decades later. High blood pressure accelerates atherosclerosis and leaves people prone to an ischemic stroke, which may contribute to vascular dementia. But high blood pressure can also cause the walls of smaller arteries to thicken, raising the risk of hemorrhagic stroke. Minor strokes in smaller vessels may go unnoticed, but the damage from many small, silent stokes may accumulate, leading to cognitive problems. Taking blood pressure drugs may help people avoid these risks.

Certain fruits, vegetables, nuts, and seeds have been labeled “superfoods” because, compared with other foods, they have higher amounts of certain vitamins and minerals and powerful antioxidants. They often are associated with combating high blood pressure, diabetes, heart disease, and even some cancers. But instead of focusing on eating more of individual foods, experts suggest building “superplates” that include a variety of superfoods.

New research has found that low levels of vitamin K among older adults may increase their risk of early death. Guidelines suggest men get 120 micrograms of vitamin K per day, or about the amount found in a cup of leafy green vegetables.