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The mammoth Global Burden of Disease Study identified the typical American diet as the primary cause of Americans’ death and disability, and inadequate intake of vegetables as our fifth-leading dietary risk factor, nearly as bad as our consumption of processed meat.
Indeed, a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressure, and may improve not only body weight, blood sugar levels, and ability to control cholesterol, but also our emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.
Dark-green, leafy vegetables are the healthiest foods on the planet, which is why I recommend two servings each day. As whole foods go, they offer the most nutrition per calorie. Of all the food groups analyzed by a team of Harvard University researchers, greens turned out to be associated with the strongest protection against major chronic diseases, including up to about a 20 percent reduction in risk for both heart attacks and strokes for every additional daily serving.
In my Daily Dozen, I also recommend two servings a day of other vegetables, as well as one daily serving of cruciferous vegetables like broccoli. Crucifers may potentially prevent DNA damage and metastatic cancer spread, activate defenses against pathogens and pollutants, help to prevent lymphoma, boost our liver detox enzymes and target breast cancer stem cells, and reduce the risk of prostate cancer progression. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables. Beyond being a promising anticancer agent, sulforaphane may also help protect our brain and our eyesight, reduce nasal allergy inflammation, manage type 2 diabetes, and was recently found to help treat autism.
Image Credit: Hans Splinter / Flickr. This image has been modified.
A cruciferous spin on macaroni and cheese, this recipe takes comfort food to a whole new level, and is a tasty way to check off a few servings on the Daily Dozen checklist. This recipe comes from Kristina, our Social Media Director.
This recipe for Veggie Tacos comes from staff member Ángela.
What would happen within just two weeks if you swapped the diets of Americans with that of healthier eaters?
Given their oxalate content, how much is too much spinach, chard, beet greens, chaga mushroom powder, almonds, cashews, star fruit, and instant tea?
Even though dietary oxalates may have a limited effect on kidney stone risk in most people, there are some predisposing factors that can put anyone at risk.
Dark green leafy vegetables are the most nutrient-dense foods on the planet. What’s the best way to prepare them?
See how you score on the orthorexia “diagnostic” test.
The case for using a plant-based diet to reduce the burden of diabetes has never been stronger.
Here’s a spin on traditional guacamole, from the How Not to Die Cookbook.
How do we explain the increased risk of prostate cancer but the decreased risk of colon cancer associated with dairy consumption?
Boiling, steaming, microwaving, air frying, and sous vide cooking are put to the test for nutrient retention.
The best and worst foods for bad breath and gum inflammation.
