Quotations by Michael Greger

Antioxidant content is one of the reasons I've singled out berries for special treatment. They are second only to herbs and spices as the most antioxidant-packed food category. As a group, they average nearly ten times more antioxidants than other fruits and vegetables. Shop for the reddest of strawberries, the blackest of blackberries, the most scarlet tomato, the darkest green broccoli you can find. The colors are the antiaging, anticancer antioxidants. [2015] - Michael Greger

America's favorite fruits are apples and bananas, with antioxidant power of about 60 units and 40 units, respectively. Mangos, the preferred fruit around the world outside of the United States, have even more antioxidant punch at 110 units. But none of these fruits are a match for berries. Strawberries weigh in at about 310 units per cup, cranberries at 330, raspberries at 350, blueberries at 380, and blackberries at a whopping 650 units. Are frozen berries as nutritious as fresh ones? Studies on cherries, raspberries, and strawberries suggest that most of their nutrition is retained even when frozen. [2015] - Michael Greger

My favorite way to incorporate turmeric is to use fresh turmeric root. Any large Asian market should carry it in the produce aisle. My quarter teaspoon of dried turmeric recommendation translates into about a quarter inch of fresh turmeric root. I use a grater to add my daily quarter inch into whatever I may be cooking (or right onto a cooked sweet potato), or I throw a raw slice into a smoothie. You probably won't even taste it. Fresh turmeric has a much more subtle flavor than dried. Be careful--it can stain clothing and surfaces. Consuming turmeric with soy may offer a double benefit for osteoarthritis sufferers. [2015] - Michael Greger

Some of my favorite spice mixes are pumpkin pie spice, curry powder, chili powder, Chinese five-spice powder, a savory Indian spice blend called garam masala, an Ethiopian blend called berbere, Italian seasoning, poultry seasoning, and a Middle Eastern blend called za'atar. Spice mixes are a convenient way to provide a balance of flavors while boosting the variety of your spice intake, but make sure to check that the mixes are salt-free. [2015] - Michael Greger

There are two main types of cinnamon: Ceylon cinnamon and cassia cinnamon (also known as Chinese cinnamon). In the United States, anything simply labeled "cinnamon" is probably cassia, since it's cheaper. This is unfortunate, because cassia contains a compound called coumarin, which may be toxic to the liver at high doses. Unless it's specifically labeled Ceylon cinnamon, a daily teaspoon would exceed the tolerable upper safety limit for adults. [2015] - Michael Greger

There is a wonderful universe of whole grains out there. You may have tried quinoa, but what about kaniwa or fonio? Even wild rice (which is not actually even rice) may not sound as wild as the grain called freekeh. Have fun and try some amaranth, millet, sorghum, or teff or expand the amber waves of your horizon. If you have a choice, pick red quinoa over white quinoa, blue corn over yellow, and yellow corn over white. Pigmented rice--red, purple, or black--has benefits over brown. Whole-wheat pasta cooks in about 10 minutes. My favorite brand is Bionaturae because of its deliciously nutty taste. [2015] - Michael Greger

Popcorn is a whole grain that takes less than 5 minutes to prepare. A hot-air popper is another inexpensive, useful appliance. There's an endless variety of savory, sweet, and spicy toppings you can use. I like the combination of chlorella and nutritional yeast. There are even one-minute whole-grain options: fully precooked bowls and pouches of brown rice and quinoa that can be microwaved and don't even need to be refrigerated--just heat and eat. [2015] - Michael Greger

If you buy packaged grain products, anything labeled on the front with words like "multigrain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" is usually NOT a whole-grain product. Even if the first word in the ingredients list is "whole," the rest of the ingredients could be junk. I suggest using the Five-to-One Rule. Look at the Nutrition Facts label on the package and see if the ratio of grams of carbohydrates to grams of dietary fiber is five or less. For example, Ezekiel bread has 15 grams of carbohydrates and 3 grams of fiber and passes the test. [2015] - Michael Greger

The sugar alcohols sorbitol and xylitol are harmless in themselves, but they aren't absorbed by the body and end up in the colon, where they can draw in fluid and cause diarrhea. This is why they're only used commercially in small quantities, such as in mints or chewing gum, as opposed to beverages. A related compound, however, erythritol, is absorbed and may have the harmlessness of xylitol without the laxative effect. Erythritol is found naturally in pears and grapes, but industrially, yeast is used to produce it. Erythritol doesn't cause cavities, and it hasn't been implicated in fibromyalgia, preterm birth, headaches, hypertension, brain disorders, or platelet disorders like other low-calorie sweeteners. [2015] - Michael Greger

Make sure to rinse your mouth with water after consumption of any sour food or beverage to prevent the natural acids from dissolving your enamel. Do NOT brush your teeth within an hour after eating or drinking something sour, as your enamel may be in a softened state and be further damaged by brushing. [2015] - Michael Greger

A regular, reliable source of vitamin B12 is critical for anyone eating a plant-based diet. For adults under age 65, the easiest way to get B12 is to take at least one 2,500 mcg supplement each week. If you'd rather get into the habit of taking it daily, the once-a-day dosing is 250 mcg. Note that these doses are specific to cyanocobalamin, the preferred supplement form of vitamin B12, as there is insufficient evidence to support the efficacy of the other forms, like methylcobalamin. For those over 65 who eat plant-based diets, the supplementation should probably be increased up to 1,000 mcg of cyanocobalamin each day. [2015] - Michael Greger

I recommend that people unable to get sufficient sun take one 2,000 IU vitamin D3 supplement each day, ideally with the largest meal of the day. In the northern hemisphere, below approximately 30° latitude, 15 minutes each day of midday sun on the forearms and face without sunblock should produce sufficient vitamin D for Caucasians under the age of 60. Those who have darker skin or who are older may require 30 minutes or more. Farther norther, at 40° latitude, the sun's rays are at such an angle during the months of November through February that vitamin D may not be produced. Above 50°, this "vitamin D winter" may extend for as long as 6 months of the year. [2015] - Michael Greger

You should get at least a half a percent of your calories from the short-chain omega-3 ALA. That's easy--one tablespoon of ground flaxseeds takes care of that. Your body can then take the short-chain omega-3 from flaxseeds (or chia seeds or walnuts) and elongate it into the long-chain omega-3s EPA and DHA found in fish fat. The question, however, is whether the body can make enough for optimal brain health. Until we know more, I recommend taking 250 mg of pollutant-free (yeast- or algae-derived) long-chain omega-3s directly. [2015] - Michael Greger