Doctor's Note

For more on the efficacy of supplements versus whole foods:

And more on the carotenoid family of phytonutrients:

Learn more about lutein:

And check out the prequel: Can pesticides be rinsed off?

For more context, check out my associated blog post: Vitamin B12: how much, how often?

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  • Michael Greger M.D.

    Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. And check out the prequel to this video, Can pesticides be rinsed off?. Also, there are 1,449 other subjects covered in the rest of my videos–please feel free to explore them as well!

  • kerleyc

    Great info. Dr. Greger as usual but being Irish, I’ve never heard of federal guidelines for 9 portions of fruit & veg/day. I wonder could you kindly provide a link(s). thanks again…

  • Dirty Cyclist
  • Michael Greger M.D.

    Also be sure to check out my associated blog post Vitamin B12: how much, how often?!

  • Traportka

    Please, would you be so kind as to give me some sort of sample meal plan or guidelines for a full week, breakfast, lunch, dinner for a plant based diet.  I have been winging it and really need the guidance.  Thanks in advance.  I am forever grateful for the knowledge you so generously share.  It’s a treasure!

    • Guest

      Try She has terrific vegan meal plans for an individual or family.

      • Traportka

        Thank you!  I’ve already linked up to her.  I am grateful for your response.  All the best to you………..

  • Umfatimah

    especially lovely post!! thanks so much for making nutritional science simple and applicable!

  • Beng645

    Dear Dr. Greger I have been diagnosed with Ulcerated Colitisand treated with Asacol 5.7g/day Is there a reason to hope that a plant based nutrition can treat this condition without aggravating it farther? Benjamin

  • Sue

    Can you give me some other sources/studies to refer to that show that whole plant foods are superior to isolated supplements of vitamins & minerals?
    Thank you.

    • Toxins

      Isolated vitamins usually can result in toxicity, aside from that, whole plant foods have thousands of phytonutrients you will never find in a single supplement.

    • barbarabrussels

      you may also want to check out Terry Wahls Ted talk

  • Karin Parsons Curran

    I’m curious why not white potatoes, as long as they’re prepared without added oils/fats/dairy/other bad stuff? I’ve been reading Dr McDougall for decades (along with lots of the other similar-minded ones) and it seems that white potatoes are one of the few virtually nutritionally complete foods out there (sweet potatoes better). By that, I mean that one could live on white potatoes alone without nutritional deficiencies (assuming no underlying issue and able to eat enough to meet caloric needs).

    Also curious about iceberg lettuce not counting either. I thought the perception around iceberg being totally worthless as a food was a myth thing that Jeff Novick or someone else I trust debunked. Thanks!

    PS: even if you do consider the potatoes and lettuce to be not as good as “real” vegetables, it seems a bit rough to lump them in with fruit loops and ketchup!!!!!

  • Jasmine

    Thanks so much for all you do. I just donated!

    • Joseph Gonzales R.D.

      So kind of you, Jasmine, many thanks!

  • PsychDoctorate2014

    For nearly 3 decades I have been eating a diet rich in fiber, fruits and vegetables. Although I am not vegan, the importance of getting a huge amount of our nutrients from whole foods is well documented and continues to be supported by the scientific research. Getting enough is not as hard as one would think, but it does require preparation and planning.