Dr. Greger’s list of foods to eat daily for maximum health benefits (from @livekellyandryan).
🍓Berries. Full of fiber, antioxidants, and phytonutrients - berries pack the healthiest punch of all of the fruit and Dr. Greger calls them “food for the brain.”
Flax seeds (ground) - good source of fiber and omega 3s, flax has potent anti-hypertensive effects and has even been shown to lower risk of breast cancer. Grind them fresh every day or keep them already ground stored in a tightly sealed container in your fridge to maximize freshness.
🥗Greens (kale, collards, Swiss chard, spinach, arugula, etc.). The healthiest vegetables with the most nutrients per calorie (including protein, fiber, calcium, iron, and phytonutrients), greens help protect the heart and the brain and can slow aging. They should be eaten in abundance every day.
🍞Whole grains. High in fiber, minerals, and protein, whole grains help with satiety, lower cholesterol, and protect against heart disease. Don’t be afraid of them.
🌯Beans/legumes. Consumed by the longest living people on Earth (= Blue Zones), legumes help protect against heart disease, diabetes, and many other diseases. They are an excellent source of protein and other minerals. Eat them!
🥜 Nuts - Walnuts have the highest omega 3s. All nuts are a great source of healthy fats and fiber. Filling and delicious - nuts can lengthen your lifespan!
Purple cabbage/cruciferous veggies (raddichio, cauliflower, broccoli, etc.)- full of phytonutrients & potent anti-cancer properties.
🍄 Mushrooms- immune system boosters and full of vitamin D, incorporate cooked mushrooms into your daily routine.
🍵 💧 Water, teas (green, habiscus). Hydration is key. Some teas offer the added advantage of antioxidants and blood pressure lowering effects.
Follow Dr. Greger‘s IG page and website 👉🏼 @nutrition_facts_org and snag a copy of his books 📚 How Not to Die and the 📚 How Not to Die cookbook.
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