VEGETABLES
Leafy Greens
Cruciferous Vegetables
Other Vegetables (Potatoes!)
FRUITS
BERRIES
Other Fruits
LEGUMES
ALL BEANS
Lentils
Peas
Soybeans
WHOLE GRAINS
Pasta
Breads
Rice
Quinoa
NUTS & SEEDS
FLAX & CHIA SEEDS
Hemp Seeds, Sunflower Seeds
Brazil Nuts, Walnuts, Cashews, Etc.
Plantain, pineapple, and banana have a surprisingly high amount of seratonin, the happiness chemical!
Tomatoes have abundant Vitamin C, which is an essential vitamin for humans and only found in plants. Their phytonutrients help decrease cholesterol, triglycerides and inflammatory biomarkers, and increase HDL (good) cholesterol and IL-10 concentrations.
Strawberries, blueberries, blackberries, cranberries, etc, are dark in color, meaning they're full of polyphenols that reduce cancer risk, diabetes, Alzheimer's disease, and stroke. They contain powerful antioxidants that help control blood pressure.
Citrus foods are abundant in antioxidants and Vitamin C, reducing risk of cancer and heart attack, and maintaining healthy bones, teeth, skin and vision. They also enhance iron absorption, so have alongside your cruciferous vegetables, beans, peas, nuts/seeds, and dark chocolate.
Asparagus has polyphenol compounds which help keep you healthy as you age.
Lettuce, Spinach, Celery, etc. all have Nitrates which promote nitric oxide bioavailability, reduce systemic blood pressure, enhance blood flow, muscle oxygen utilization and improve exercise tolerance.
Sulforaphane contains antioxidant and anti-inflammatory properties that aid in reducing the risk of heart disease, preventing platelet aggregation. protecting from DNA mutations, and slowing tumor growth.
Sneaking handfuls of greens into your daily blended drink is a great way to get them in! See Dr. Goldner's hyper-nourishment video to replicate!
Most Americans miss these in their diet.
Be sure to get at least 200-300mg through:
1T Flax seeds (must be ground into Flax meal)
1T Chia seeds
and/or supported by Walnuts, Hemp Seeds, and Soybeans
The Recommended Daily Allowance (RDA) for protein is 0.8 grams of protein for healthy kilogram of body weight.
This will likely be somewhere between 50-90 grams per day. We get our protein from their original sources, keeping all of the vitamins intact. This includes oats, tofu and beans, whole grains, and nuts..etc.
As animal agriculture prospered and humans became less tolerant of the food that creates a happy, healthy gut, fiber got a bad reputation for causing gas. This is unfortunate because it faults fibrous food rather than our ill-adapted bodies for the embarrassing transaction. However, the slow reintroduction of fiber into one's diet will make it so they can improve tolerance until it's restored to its natural levels.
Fiber is THE MOST ignored nutrient in the Standard American Diet. Its intake encourages the growth of healthy gut bacteria that make short-chain fatty acids which promote improved immune function, blood-brain barrier integrity, adequate provision of energy substrates, and the regulation of many critical functions of the GI tract.
Read more about Beans & Longevity here.
Less than 5% of the population meets the dietary recommendation for Fiber. Recommended Daily Allowance is 25g for women and 38g for men (ideally even more for both!)
*Beans and legumes have more calcium and iron per cup than 3 ounces of cooked meat and contain no cholesterol.
Adzuki beans have more zinc than meat (animal flesh).
Found in Iodized Salt, Kelp Powder, and Nori Sheets (which make great snacks!)
It's important to take a B12 supplement. In addition, B12 is found in Nutritional Yeast and fortified non-dairy products.
Fortified non-dairy alternatives contain additional vitamins and minerals. Almond milk, soy milk, oat milk, and rice milk are common favorites!
F - Fruit & Fermented
G - Greens & Whole Grains
O - Omega-3 & Superseeds
A - Aromatics (spices!)
L - Legumes
S - Shrooms, Seaweed, and Sulforaphane (found in cruciferous vegetables, these are antioxidants that cancel out free radicals, reduce inflammation, protect DNA mutations that lead to cancer, and slow tumor growth)