Dr. Michael Greger is the author of the bestseller “How not to die”, and he is a recognizable face in the US and abroad. His expertise field covers nutrition, food safety and public health.
He reveals which six foods we need to eat on every day basis in order to protect ourselvesfrom serious diseases that nowadays are becoming an epidemic that leads to premature death, such as cancer, heart disease and diabetes.
He believes that the biggest secret of medicine is to know what to enter in the body, so that it can heal without the use of any medication. In that way you will be fed and healthy!
Lentils, chickpeas, dried split peas, soybeans and all types of beans are required. Maybe you think that consuming a pea soup or dipping a carrot in hummus is notuseful, but in this way you also enter legumes.
Try to eat at least three servings of beans a day. For example, one portion of a quarter cup of humus, a half cup of cooked beans, lentils, tofu or full cup of fresh pea or germinated lenses is enough. Although peanuts are technically legumes, Dr. Greger classified them in the category of nuts (due to the nutritional value).
- Berry fruits
One serving of berriesshould contain about half a cup of fresh or frozenor quarter cup of dried berries. Although, biologically speaking, bananas, avocados, and even watermelon are berries, we will use the colloquial term small edible berries and add grapes (and raisins) in this category.
This of course means that we will add fruitsthat many consider as berry fruits, although technically this group does not include, for example blueberries, cherries, cranberries, strawberries and mulberry.
- Leafy vegetables
In the leafy vegetables we include broccoli, cabbage, chard and kale. Greger recommends at least one serving a day (half a cup), and at least two servings of green, leafy or herbaceous vegetables a day.
Everyone should eat at least 1 teaspoon of ground flaxseed a day.Besides that, portions of other nuts or seeds are also recommended. A quarter cup of walnuts is enough for one serving, and if you like butter (for example peanut butter), do not consume more than two tablespoons in one meal. Chestnut and coconut nutritionally do not belong to the group of nuts.
Dr. Greger recommends a quarter tablespoons of turmeric, but also you can add other spices (not salt) you love.
- Whole grains
For long life you should eat servings of whole grains. For example, you should consume half a cup of hot porridge, cooked grain rice, quinoa and buckwheat, cooked pasta or corn, a cup of cold cereals; one tortilla or a slice of whole wheat bread, half pastry or muffin, three cups of popcorn…