The Daily Dozen is a nutritional plan that maximizes your consumption of fruits, vegetables, beans, whole grains, and nuts, and minimizes your intake of meat, dairy, eggs, and processed foods.
Originally in a book called How t to Die by Dr. Michael Greger publishes, Diet Might t Make You Immortal, but there is evidence that it could help stave off a whole host of diseases, including heart disease, diabetes, and cancer.
With blueberries doubling the number of cells in your body that fight cancer and viruses, flaxseeds that lower blood pressure, and a high-fiber diet that reduces the chances of developing certain types of breast cancer – research shows a whole plant-based diet does that Can reduce risk of illness.
This list brings together all of the data to bring you the healthiest foods you can eat every day. You can download the Daily Dozen app to keep track of how you are doing.
(Image: Getty Images / iStockphoto)
The Dozen Daily Checklist
1. Three servings of beans like chickpeas, lentils, black beans, kidney beans, houmous (weight: 130 g cooked beans, 60 g houmous). Filled with fiber, folic acid, and phytates, beans can reduce your risk of stroke, depression, and colon cancer.
2. A serving of berries such as grapes, blueberries, raspberries, blackberries (weight: 60 g fresh, 40 g dried). Their antioxidant properties can protect against cancer, boost the immune system, and reduce cognitive decline.
3. Three servings of other fruits including avocado (weight: 1 medium-sized fruit, 40g dried). These are a fantastic source of fiber and are full of vitamins.
(Image: Getty Images)
4. A serving of cruciferous vegetables such as broccoli, kale, arugula, cauliflower (weight: 3-80 g chopped). Cruciferous vegetables contain a promising anti-cancer drug, sulforaphane, which may also help protect your brain and eyesight, and treat type 2 diabetes.
5. Two servings of vegetables, e.g. B. Leaf vegetables, lettuce (weight: 60 g raw, 90 g cooked). Greens have cancer-fighting properties, reduce the risk of glaucoma, and can help prevent stroke and heart disease.
6. Two servings of other vegetables, e.g. B. not leaf vegetables (weight: 50 g). They are a fantastic source of fiber and are full of vitamins and nutrients.
7. A serving of flaxseed 1 tbsp ground. Flaxseed is a rich source of omega-3 fatty acids, which are helpful against breast and prostate cancer, control cholesterol, and lower high blood pressure.
8. A serving of nuts and seeds (weight: 30 g nuts, 2 tablespoons nut butter). Brazil nuts can lower cholesterol, walnuts have the highest antioxidant properties, and foods high in phytates like seeds play a role in improving bone density.
(Image: Getty Images)
9. 40 minutes of vigorous exercise including housework, walking, yoga, swimming (time: 90 minutes moderate. This will maintain healthy weight, strengthen the immune system, prevent high blood pressure, and improve sleep.
10. A serving of herbs and spices ¼ teaspoon turmeric or another. Turmeric reduces inflammation, and other herbs and spices can improve chronic health problems like cancer, arthritis, and Alzheimer's.
11. Three servings of whole grain products such as oats, brown rice, whole wheat pasta, quinoa, bread (weight: 100 g muesli, 1 slice of bread). They appear to reduce the risk of heart disease, type 2 diabetes, obesity, and stroke.
12. Drinks: water, green tea, herbal tea (1,750 ml per day or 5 large glasses). t drinking enough is linked to heart disease, lung disease, kidney disease, urinary tract infections, and decreased immune function.
Can you really eat that much?
OK, we'll admit this seems like a lot to pack into a day. Here are some easy ways to include them in your diet …
– Add berries, flax seeds, and nuts to your morning porridge.
– Sprinkle flax seeds, nuts and other seeds on salads and soups.
– make chili? Add two or three types of beans instead of just one.
– Add an extra serving of vegetables or vegetables to your lunch or dinner.
– Snack on fruit, nuts and crudités with Houmous.
If you just eat all of the foods on the list, you will feel full, but you will average about 1,250 to 1,500 calories a day, a whopping 500 calories less than people normally eat.
Those who follow a plant-based diet must take a B12 supplement (mainly in animal products) as it is essential for healthy nerve tissue, brain function and the production of red blood cells. It is recommended to take 50 mcg per day or a dose of 2,000 mcg once a week.
Always talk to your doctor before making any drastic dietary changes, especially if you are taking medications to lower cholesterol or high blood pressure, or to control diabetes.
– For further information, click here