Doctor's Note

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 be sure to check out Golden Glow as well as the corresponding blog post Optimum Nutrition Recommendations. Also, there are 1,449 subjects covered in my other videos--please feel free to explore them as well!

Also, check out my associated blog posts: Acai to Zucchini: antioxidant food rankings, Preserving Vision Through DietOptimum Nutrition RecommendationsThe Anti-Wrinkle DietTreating Sensitive Skin From the Inside Out, Diet and Cellulite, and Improving Attractiveness in Six Weeks.

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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 be sure to check out Golden Glow as well as the corresponding blog post Optimum Nutrition Recommendations. Also, there are 1,449 subjects covered in my other videos–please feel free to explore them as well!

  • Benjamin Stone

    I have found this to be personally true in my own observations. In addition to eating copious greens throughout the day, we make a daily green smoothie with the following ingredients (one could add fruit, but we do not want the extra fructose as we eat fruit separately):

    Green Smoothie Recipe

    -spinach (1/2 cup)
    -kale (1 cup)
    -parsley (1/4 cup)
    -cilantro (1/4 cup)
    -watercress (1 cup)
    -lemon juice (1/2 lemon)
    -orange zest (1 orange)
    -avocado (1/2)
    -red cabbage (1/4 cup)
    -almond milk (1 cup)
    -matcha green tea powder (1 t)
    -ginger (one small piece)

    • Michael Greger M.D.

      Anyone else have any glow-ful recipes to share?

    • WholeFoodChomper

      Wow! That’s a SUPER Green Smoothie! I’m interested in trying it but do not have one of those fancy-schmancy super blenders to make this workable in my blender (really just 1 cup of fluid and a bit of lemon juice will blend all of this into a smoothie?). Reading the ingredients, though, I know I’d be tempted to add some sort of fruit to sweeten it up (and to ensure that others in my household would even try it).

      • Ann

        Yeah I would probably do so as well :P Maybe some apples

  • Benjamin Stone

    In addition to the above, we have a daily green juice (no fiber) before breakfast. We do not juice any hi-glycemic index veg or fruit (i.e. carrots, apples). The green juice ingredients are:

    Green Juice Recipe

    Black kale, 2 cups
    Red cabbage, 1/4 cup
    Parsley, 1/4 cup
    Cilantro, 1/4 cup
    Romaine lettuce, 4-6 leaves
    Endive,1 small head
    Watercress, 1/2 cup
    Escarole, 1/2 cup
    Flax seeds, 1 T
    Green pepper, 1/4
    Ginger (small piece)
    Lemon (1/2)


    Michael, I am having trouble understanding your voice on many of the video. There is too much resonance or something. Can you check this and see if electronically your voice can come through more clearly? its like you are speaking too close to the microphone.

    • Michael Greger M.D.

      Thank you for your feedback Darrell! Was it like this on this video for you? I know there’s some problems with the older (volume 1) ones. Took me awhile to get it right. I’m hoping to be able to go back and rerecord some of the oldies-but-goodies, but I’ve just been so overwhelmed putting together new content (a new video a day is quite the challenge I’m finding!) that it may be awhile :(

  • BPCveg

    Dear Dr. Greger,

    Is there is any evidence that an effective natural skin cream can be made out of dark green vegetables? Or would absorption be an issue?

  • Mark Coster

    Apart from attractiveness, are there any other outcomes associated with higher carotenoid levels in the skin? It would make sense that they should act against UV damage, and therefore reduce skin cancer risk?

  • LouiseF

    I love juicing with kale. A few handfuls of kale, a little bit of apple sauce (to cut bitterness of kale), half a banana, stalk of celery, flax meal and sometimes some frozen mango pieces. It’s great!

  • Heidi Woodruff

    Thanks for the great recipes! I have only been using baby spinach in my green smoothies with apple and banana, I will try some of yours.

  • Dante

    What is the best way to eat kale? Raw or cooked?

    • paul3917

      raw kale can be goitrogenic- better to lightly steam it, especially if you have a thyroid issue or marginal energy at times.


    Michael, The sound on this video is quite understandable. It is a little “thick” and it reminded me of earlier ones more “thickly fuzzy”, and I was just using this opportunity to give you a heads up. Actually, the earlier items were understandable and I managed the information easily by listening two or three times.

    So, I don’t think any video needs to be remade, especially in view of your looming tasks. I turn 80 in a few months and am in very good health but, since singly managing my life with limited resources and energy, I regret that I can contribute only well-wishes to your enterprise. I am a thankful beneficiary, big time.



  • Michael Greger M.D.

    Also be sure to check out my associated blog post Optimum nutrition recommendations!

  • Jeff Swanson

    I’d like to see this topic covered in a more functional way. Example: I take acai and amla in pill form as well as blend smoothies, eat salads etc.
    This study only tested synthetic carotenoids which implies undesirable stereoisomers and no mix of natural phyto chemicals.
    Let’s see what natural, standardized supplements offer compared to the whole-food standard.

  • Kman

    At 0:55 you say “the answer is produce not pills”. Why didn’t you comment on the additive effect of taking supplementation with produce? This seems especially interesting given that supplementation alone was no better than placebo.

  • Steve Petvai

    Our LUTEIvg works better that any fresh veggy. Steve Petvai Thanks for writting about Kale.

  • lovestobevegan

    Smile, Say Kale!

    – 1 bunch organic* green/red curly kale, de-stemmed (if large stems) and torn into pieces
    – juice of half a lemon
    – 3 cloves garlic, minced
    – pinch black pepper
    – pinch sea salt
    – 1-2 tbsp nutritional yeast

    Remove the bulk of the stems from the kale by holding the thick end of the stem and sliding your hand toward the skinny end. Shred the kale into pieces with your hands and place kale in a large bowl. Top kale with remaining ingredients except yeast and massage everything together until kale turns bright green, about 1-2 minutes. Stir in nutritional yeast. Serve cold.

    *Kale may contain pesticide residues of special concern so choose organic.

    ~Complements of lovestobevegan

  • Jeffrey

    Certainly, diet is fundamental to good health. Agreed. When looking at your studies, I noticed that various supplements used in comparison to placebo were, in fact, synthetically produced. Can you provide a link to which supplement brands were chosen for these studies? (I’d certainly want to avoid those ineffective brands! Lol). Have you any studies comparing organic, plant-based nutrients extracted from real food without the use of high temperature, or caustic chemicals that would kill a living thing? In other words, shouldn’t a nutrient be **alive** to improve life?. Is it your understanding that all supplements are created equal? – regardless of manufacturer?

  • esther4

    I love you, Dr. Greger. You are so sexy!
    Another blockbuster 1 minute video!

  • James

    Will this actually work? Or just theoretically…

    I’m a youngish man with very pale skin. I eat spinach and some brocolli among other veg almost every day and i’ve never noticed a change in my skin colouration.

    How much exactly would be needed to make my skin a yellowish colour, without getting carotenemia?

    • Toxins

      I think the key is if you go out in the sun, the tan will be a special glow.

  • janet

    I think Dr Greger has the coooooolest voice — a n d – that little … kind of exasperated/humorous lilt to the voice topped up with just a hint of the ironic – yes – I agree with Esther4 – kind of a sexy – helps that the knowledge is so ‘bang-on!’