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NutritionFacts Intro Videos
Dr Greger and his team at NutritionFacts.org work through the latest in peer-reviewed nutrition & health research, presenting the results in a clear way to empower individuals to make improved dietary choices for themselves and their families. Cut through the deluge of confusing and conflicting nutritional advice!
Why You Should Care About Nutrition - and - Taking Personal Responsibility For Your Health
NutritionFacts.org: (1) The Story - (2) The Philosophy - (3) Behind the scenes
Dr Greger's Video Lecture Series
Start here:
- How Not to Die (2016) [82 mins] - or the 17 min version - Diet to Prevent & Reverse Disease
And then if you want more :
- Uprooting the Leading Causes of Death (2012) [55 mins] - Diet to prevent & reverse the top 15 killers.
- More than an Apple a Day (2013) [62 mins] - Preventing the most common diseases.
- From Table to Able (2014) [54 mins] - Combating Disabling Diseases with Food.
- Food as Medicine (2015) [75 mins] - Preventing & Treating the Most Dreaded Diseases with Diet.
- 2016 - How Not to Die (above)
- How Not To Diet (2019) [60 mins] - Evidence-Based Weight Loss
More?
- How Not to Die from Heart Disease
- How Not to Die from Cancer
- How Not to Die from Diabetes
- How Not to Die from Kidney Disease
- How Not to Die from High Blood Pressure
- What Is the Healthiest Diet?
- How Not to Die: An Animated Summary
- Dining by Traffic Light: Green Is for Go, Red Is for Stop
- Greger’s Daily Dozen Checklist
- What Are the Best Foods?
Then ...
- Dr Greger's Live Q&A sessions
- Dr Greger's Podcasts
- Browse the NutritionFacts blog
- Evidence-Based Eating Guide (free e-book)
- Look up specific foods and ailments at NutritionFacts comprehensive A to Z index
If you're serious about healthy eating, this is a very useful app to encourage you to eat the very best foods throughout the day.
Welcome to the Daily Dozen Challenge created to help more people discover how easy it is to fit some of the healthiest foods into their daily routine.
Video > To help track your progress, we have apps for both iPhone and Android. You can download and use full functionality for free; no ads, no cost.
4.9 star / 8.94K reviews
Optimum Nutrition Recommendations (including essential supplements)
For optimum nutrition, we should eat grains, beans, nuts, seeds, fruit, and as many vegetables as we can eat (specifically dark green leaves, berries, and white (or green) tea. Attention should also be paid to these nutrients:
Vitamin B12 (see also Which type of vitamin B12 is best)
- At least 2,000 mcg (µg) cyanocobalamin once each week (sublingual type).
- Those over 65 years of age should take at least 1,000 mcg (µg) cyanocobalamin every day.
Omega-3 Fatty Acids
250 mg daily of pollutant free (yeast- or algae-derived) long-chain omega-3’s (EPA/DHA).
Vitamin D3 (daily);
- 15-30 minutes of midday sun (15 for those with lighter skin; 30 for those with darker skin).
- plus 2,000 IU supplemental vitamin D during Winter months.
Calcium
> 600mg daily via calcium-rich plant foods (low-oxalate dark green leafy veg = all greens except spinach, chard, and beet greens (all healthy foods but high in oxalates).
Iodine
For those who don’t eat seaweed or use iodized salt, a 150 mcg daily supplement.
- The sea vegetable hijiki (hiziki) should not be eaten due to high arsenic levels.
- Kelp should be avoided as it tends to have too much iodine.
Iron
- Menstruating women should increase absorption by combining iron-rich foods and vitamin C at meals (check for iron-deficiency anemia every few years).
- Men should be checked for an iron overload disease before any attempt to increase intake.
Selenium
Northern Europeans may need to take a supplement or eat an occasional Brazil nut.
NutritionFacts - Slowing the Growth of Cancer
This is an old video from way back in 2007, but contains an excellent explanation of cancer growth in the body.
We all have cells that could grow into tumors, and many of us have tumors growing inside of us right now, so we have to start eating healthier right now. This slows down the division of cancer cells, so our immune systems may be able to clean them up before they spell trouble.
All cancers starts with one cell. Every time the cells divide, the tiny tumor doubles in size. The tumor only needs to double 30 times to form a billion cancer cells — which is a detectable tumor. But it takes between 25 to 1,000 days for cancer cells to double just once. So from the time that first cell gets mutated, it will take between 2 years and 100 years before it shows up as a small tumor.
Many breast cancers may start developing during the teen years, or even in the womb before birth; by age 40, one third of women have microscopic cancerous breast tumors. Similarly, by age 80, most men have tiny prostate cancer tumors.
Changing to a plant-based diet (with exercise) dramatically drops the levels of all measured growth hormones in blood. After just two weeks, the blood of women on plant-based diets reduced cancer growth rate by 20%.
Decreasing Inflammation and Oxidation After Meals
Within hours of eating an unhealthy meal, we can get a spike in inflammation, crippling our artery function, thickening our blood, and causing a fight-or-flight nerve response.
Thankfully, “improvements in diet exert profound and immediately favorable changes… Specifically, a diet high in minimally processed, high-fiber, plant-based foods such as vegetables and fruits, whole grains, legumes, and nuts,” —antioxidant, anti-inflammatory whole plant foods— “will markedly blunt the post-meal increase” in sugar, fat, and inflammation.
The effects of adding berries to a meal has on blood sugar responses is covered in If Fructose Is Bad, What About Fruit?
Vinegar Helps with Blood Sugar Control and Nuts May Help Prevent Death but Paleo Diets Seem To Negate the Benefits of Exercise.
Speaking of Paleo diets, the science effectively debunks all the anti-grain, pro-meat-eating / bone-gnawing / bone boiling.
A grassy trend in human ancestors' diets (ScienceDaily)
Most apes eat leaves and fruits from trees and shrubs. New studies show that human ancestors expanded their menu 3.5 million years ago, adding tropical grasses and sedges to an ape-like diet and setting the stage for our modern diet of grains, grasses ...
~4 million years ago - human ancestor Australopithecus ate 90% leaves and fruits -- the same diet as modern chimps.
~3 million years ago, Australopithecus was eating significant amounts of grasses and sedges and some succulent plants.
~2.5 million years ago, Australopithecus ate tree and shrub foods, grasses and sedges, and perhaps grazing animals.
