Sunday, January 26, 2014

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



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










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