Quotes About Nutrition

Your body has a remarkable ability to recover from sporadic insults as long as you're not habitually poking it with a fork.

But when people move from low- to high-risk countries, their disease rates almost always change to those of the new environment.16 New diet, new diseases.

Serving Sizes: 1 medium-sized fruit 1 cup cut-up fruit ¼ cup dried fruit Daily Recommendation: 3 servings per day

If you'd rather get into the habit of taking it daily, the once-a-day dosing is 50 mcg.11 Note that these doses are specific to cyanocobalamin, the preferred supplemental form of vitamin B12, as there is insufficient evidence to support the efficacy of the other forms, like methylcobalamin

I recommend that people unable to get sufficient sun take one 2,000 IU vitamin D3 supplement each day,18 ideally with the largest meal of the day.

To ensure everyone was getting enough, table salt was fortified with the mineral starting in the 1920s. So if you do add salt to your food, use iodized salt (not sea salt or "natural" salt, which contains about sixty times less iodine

Specific plant foods have been found to be protective of the liver. For instance, starting out the day with a bowl of oatmeal and (surprisingly) coffee may help safeguard our liver function.

Fiber is naturally concentrated in only one place: whole plant foods. Processed foods have less, and animal-derived foods have no fiber at all. Animals have bones to hold them up; plants have fiber.

Cooking without oil is surprisingly easy. To keep foods from sticking, you can sauté in wine, sherry, broth, vinegar, or just plain water. For baking, I've successfully used green-light ingredients such as mashed bananas or avocado, soaked prunes, and even canned pumpkin to substitute for oil to provide a similar moistness.

To ensure everyone was getting enough, table salt was fortified with the mineral starting in the 1920s. So if you do add salt to your food, use iodized salt (not sea salt or "natural" salt, which contains about sixty times less iodine28). Given that sodium is considered the second-leading dietary killer in the world,29 however, iodized salt should be considered a red-light source.

It turns out that sodium intake appears to suppress the activity of a key antioxidant enzyme in the body called superoxide dismutase,49 which has the ability to detoxify a million free radicals per second.50 With the action of this workhorse of an enzyme stifled by sodium, artery-crippling levels of oxidative stress can build up.

The most concentrated green-light source is seaweed, which has the iodine of seafood without the fat-soluble pollutants that build up in the aquatic food chain.

minimize stroke risk by eating a minimum of 25 grams a day of soluble fiber (fiber that dissolves in water, typically found in beans, oats, nuts, and berries) and 47 daily grams of insoluble fiber (fiber that does not dissolve in water, found primarily in whole grains, such as brown rice and whole wheat).

The trillion-dollar processed food industry uses dirt-cheap added salt and sugar to sell us their junk.57 That's why it's not easy avoiding sodium on the typical American diet, since three-quarters of salt comes from processed foods rather than a saltshaker.58

In a remarkable study published recently, hundreds of children were followed for a period of twenty-four years, from junior high school to adulthood. Researchers found that low fiber intake early on was associated with stiffening of the arteries leading up to the brain—a key risk factor for stroke.

To drastically reduce LDL cholesterol levels, you need to drastically reduce your intake of three things: trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and to a lesser extent dietary cholesterol, found exclusively in animal-derived foods, especially eggs.

This is why I prefer the term whole-food, plant-based nutrition.

The two most prominent dietary risks for death and disability in the world may be not eating enough fruit and eating too much salt. Nearly five million people appear to die every year as a result of not eating enough fruit,16 while eating too much salt may kill up to four million.

healthiest diet is one that minimizes the intake of meat, eggs, dairy, and processed junk, and maximizes the intake of fruits, vegetables, legumes (beans, split peas, chickpeas, and lentils), whole grains, nuts and seeds, mushrooms, and herbs and spices—basically, real food that grows out of the ground. Those are our healthiest choices.

Think about it. Patients walk in with one of the most painful, frustrating, and hard-to-treat conditions in all of medicine, and three-quarters of them were cured in a handful of days using a natural, nontoxic treatment—namely, a diet composed of whole plant foods. This should have been front-page news.

I also like drying thin apple slices. I either sprinkle them with cinnamon or rub them with freshly grated ginger. They can be just dried until chewy or completely dehydrated into crunchy apple chips. Eating a dozen dried apple rings a day may drop LDL cholesterol levels 16 percent within three months and 24 percent within six months.17

For those who don't like seaweed, Eden brand's canned beans have a tiny amount of kelp added such that iodine levels average between 36.3 mcg per half-cup serving (great northern beans) to 71.2 mcg (navy beans).35 Not only are those levels safe—you'd have to eat about twenty cans a day to get too much—but checkmarking my three legume servings a day with Eden's beans would fulfill your daily iodine requirement.

Three hours after eating a cup of broccoli sprouts, the enzyme that cancers use to help silence our defenses is suppressed in your bloodstream110 to an extent equal to or greater than the chemotherapy agent specifically designed for that purpose,111 without the toxic side effects.

a metaphor for modern medicine. A doctor a day may keep the apples away.