Essential foods

 

Beans – lentils, chickpeas, black beans, soy, etc. (3 /day)

—½ cup cooked beans, lentils, chickpeas, soybeans (≈ 90 g cooked)
—Or ¼ cup hummus (≈ 60 g)
—Or 1 cup soy milk (≈ 240 ml)

Berries – blueberries, strawberries, blackberries, etc. (1 /day ≈ ½ cup fresh)
Other Fruits – apples, bananas, citrus, etc. (3 /day ≈ 1 medium fruit)

Cruciferous Vegetables – broccoli, kale, cabbage (1 /day)
—½ cup cooked (≈ 75–80 g) Or 1 cup raw (≈ 70 g)

Greens – spinach, chard, arugula, lettuce, etc. (2 /day)
—1 cup raw leafy greens (≈ 30 g) Or ½ cup cooked (≈ 90 g)

Other Vegetables – carrots, beets, zucchini, etc. (2 /day)
—½ cup cooked (≈ 75 g) Or 1 cup raw (≈ 100 g)

Flaxseeds – ground flax (1 /day) 1 tablespoon ground flax (≈ 7 g)

Nuts & Seeds – walnuts, almonds, pumpkin seeds, etc. (1 /day)
—¼ cup nuts (≈ 30 g) Or 2 tablespoons nut/seed butter (≈ 32 g)

Herbs & Spices – especially turmeric, plus others like cinnamon, garlic, oregano (1 /day)

¼ teaspoon turmeric (≈ 1 g) Or generous amounts of other fresh/dried herbs & spices

Whole Grains – oats, brown rice, quinoa, barley, etc. (3 /day)
—½ cup cooked oats, rice, quinoa, barley (≈ 80 g cooked)
—Or 1 slice whole grain bread (≈ 40 g)
—Or 1 cup dry cereal (≈ 30 g)

As proposed by researcher Michael Greger.