A newly published cross-sectional analysis examined health data from over 11,000 U.S. adults aged 40+ (including both women and men), using the National Health and Nutrition Examination Survey (NHANES) dataset. Researchers looked at whether blood levels of key nutrients were associated with mortality from any cause, cancer, or cardiovascular disease.
đź“Ś This wasn’t a dietary intake study and didn’t evaluate supplement use. It evaluated serum nutrient levels, which reflect the body’s nutrient status a single point in time — diet, supplements, and lifestyle included. Read the new paper here.
🔍 What Did They Find?
The researchers found a clear pattern: people with higher blood levels of certain nutrients tended to live longer –and were less likely to die from cancer or heart disease. When comparing individuals in the lowest nutrient quartile to those in the highest, several nutrients stood out:
- Vitamin C, vitamin D, β-carotene, and lycopene were each linked to a lower risk of death across all categories—especially when it came to cancer and cardiovascular disease.
- The strength of the association varied: Lycopene and vitamin C were most strongly associated with reduced cancer mortality, while β-carotene and vitamin D were more closely tied to heart health.
- The people who fared best weren’t necessarily those with high levels, rather, they demonstrated adequate nutrient status. While the study didn’t assess how long those levels were maintained, it underscores the value of regularly eating a nutrient-rich diet to support long-term health.
However, not all nutrients showed a benefit: Vitamin E (α-tocopherol), folate, and iron were not consistently associated with reduced mortality reinforcing the idea that benefits are nutrient-specific and depend on how each interacts with biological pathways tied to chronic disease.
🔥What About Inflammation?
The researchers also examined C-reactive protein (CRP) — a well-established marker of inflammation that’s independently linked to risk of death from heart disease, cancer, and all-cause mortality. In this study, people with higher levels of vitamin C, vitamin D, β-carotene, and lycopene tended to have lower CRP levels — suggesting that these nutrients may help regulate inflammation, which could partly explain their protective effect.
🍊So What Should You Eat?
While the study didn’t look at dietary intake directly, here’s the good news: you don’t necessarily need a lab test to take action. Supporting optimal nutrient levels can start with food — especially when you focus on colorful, nutrient-dense options. Here are some real-food sources of the nutrients highlighted in the study:
| Nutrient | Food Sources |
|---|---|
| Vitamin C | Bell peppers, oranges, kiwi, strawberries, broccoli |
| Vitamin D | Salmon, sardines, egg yolks, fortified dairy, fortified plant milks |
| β-Carotene | Carrots, sweet potatoes, butternut squash, kale, spinach |
| Lycopene | Cooked tomatoes, tomato paste, watermelon, pink grapefruit |
📢Nutrify Clients: These 4 key nutrients are featured in the new May recipe pack, now available for download (login required).
đź’ˇ Nutrify Pro Tip
Try adding one colorful fruit or veggie to a single meal each day. Then build up to every meal. This one habit, done often enough, can be a game-changer.
Looking for help with your nutrition strategy? Schedule a complimentary information call & take the first step toward fueling smarter and feeling stronger today.
References
Liu, C., Wongsonegoro, H., Sheng, T., Fan, H., & Zhang, J. (2025). Associations between serum micronutrients and all-cause, cancer, and cardiovascular mortality in a national representative population: Mediated by inflammatory biomarkers. Redox Biology, 81, 103573. https://doi.org/10.1016/j.redox.2025.103573
