For optimum health and longevity, Dr. Michael Greger recommends Vegans and Vegetarians follow these guidelines:

Info extracted from: http://www.diamondlantern.com/hypnosis-and-healing/meat-eaters-vegetarians-vegans-have-same-mortality-rates-unless/

For optimum health and longevity, Dr. Michael Greger recommends Vegans and Vegetarians follow these guidelines, summarized for you in the chart below:

Blocks Inflammation – Enjoy these: Dark Leafy Greens Walnuts Hemp Seeds Flax Seeds (ground brown/golden) have the most concentrated form of Omega 3. Fish Oil

Produces Inflammation -  Avoid these: Cotton seed oil Corn oil Safflower oil Sunflower oil Hydrogenated Oils/Trans Fats are Killer Fats and the only safe intake is zero.

	Items	Recommended Intake
	CRITICAL for longevity: Flax Seed	1-6T / day – Flax Seed has the most concentrated source of Omega 3
	CRITICAL for longevity: Vitamin B12	2000 micro grams twice a week, water soluble 100 micrograms once a day. Note:  All B12 is Bacteria-Derived and therefore Vegan.
	DHA	300mg DHA every day for pregnancy
	Vitamin D	400 International Units/Day (take it Jan/Feb) also found in Shitake mushrooms, fortified Rice and Soy Milk
	Calcium	7000 – 1000 mg, also found in 3 Cups of Kale, Collards or Bok Choy, or 3 Cups fortified Soy or Orange Juice
	Selenium	Be sure to eat a few Brazil nuts each day
	Nuts	5Xs per day cuts in half cardiac mortality
	Water	Drinking at least 5 glasses a day cuts in half the fata stroke and cardiac mortality rate
	Physical Activity	Regular physical activity cuts in half mortality rates
	Fruits and Vegetables	9 Servings per day
	Greens	Healthiest single thing we can possibly eat
	Beneficial for Baking	Olive Oil Organic Canola Oil Ground Flax Seed TIP:  1T Ground Flax Seed plus 3T Water replaces One Egg in baking. Baking ground flax seed at 350 degrees F for an hour does not break-down the Omega 3