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" Don't forget that fruit can be cooked - think of baked apples, poached pears and grilled pineapple. But if you like drinking fruit, blending will preserve more nutrition and fibre than juicing. "

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" Most Alzheimer's sufferers aren't diagnosed until their 70s. However, we now know that their brains began deteriorating long before that. "

Michael Greger

Know

Alzheimer

Brains

" Tart cherries lower the levels of inflammation in the body, which may be particularly useful for those who suffer from gout. They have also been used to improve sleep. "

" Many people assume the diseases that kill us are pre-programmed into our genes. High blood pressure by 55, heart attacks at 60, maybe cancer at 70, and so on... But for most of the leading causes of death, our genes usually account for only 10-20 per cent of risk. "

" Five hours a week of vigorous aerobic exercise can lower estrogen and progesterone exposure by about 20 per cent. "

" Milk contains growth hormones designed by Mother Nature to put a few hundred pounds on a baby calf within a few months. "

" You can be in excellent physical shape, with low cholesterol, a healthy body weight and good overall physical fitness - but that doesn't necessarily mean you're healthy. "

" High levels of stress can lead to weakened immunity, rendering animals much more susceptible to disease. This makes the average poultry factory farm a hotbed for outbreaks of avian flu. "

" Physical activity is considered a promising preventive measure against breast cancer - not only because it helps with weight control but because exercise tends to lower circulating estrogen levels. "

" Despite the growing evidence of health benefits associated with coffee consumption, I still don't recommend my patients drink it - not because it's not healthy, but because there are even healthier choices. "

" Nutrition is an exciting, dynamic field - there are more than 10,000 articles published on human nutrition in medical journals every year. "

Michael Greger

Human

Medical

" As you eat more healthily, your palate changes - it's amazing. Your taste buds constantly adapt: from minute to minute, in fact. If you drank orange juice right now, it would taste sweet. But if you first ate some sweets then drank the same juice, it could taste unpleasantly bitter. "

" You can buy turmeric from any supermarket - or get it raw from Asian shops and grate a quarter of an inch of the root into your food. There's evidence to suggest raw turmeric may have greater anti-inflammatory effects, while cooked turmeric offers better DNA protection. "

" A placebo-controlled, double-blind, randomised trial of boys with autism found that two to three servings of cruciferous vegetables a day improves social interaction, abnormal behaviour and verbal communication - within a matter of weeks. "

" Good news for orange lovers: citrus fruit intake has been associated with reduced stroke risk. "

" A massive stroke may kill you instantly, while a series of mini-strokes may disable and kill you over several years. "

" The fumes produced by frying bacon contain carcinogens called nitrosamines. Though all meat may release potentially carcinogenic fumes, processed meat such as bacon may be the worst. "

" We need to boost our intake of healthy plant foods and reduce our dependence on animal-based foods. "

" A good way to adjust to a healthier diet is to think of three meals you enjoy that are largely plant-based. Pasta with tomato sauce can be tweaked to whole-grain pasta with added vegetables. "

" In nature, disease-causing strains of avian influenza rarely spread far because the birds sicken and die before they can fly to spread it to others. "

" In my clinical practice, the one diagnosis I always dreaded giving was Alzheimer's. Billions have been spent on research, but there's still neither a cure nor an effective treatment. "

" About a quarter of lung cancer cases occur in people who have never smoked. One cause may be another potential carcinogen: fumes from frying. "

" The USDA is tasked with managing and promoting agriculture - including the well-funded animal agriculture industry - so it's pulled into a tug-of-war every time the dietary guidelines are re-evaluated. "

" If you consume too much salt, it can cause water retention. When this happens, your body usually responds by raising your blood pressure to push excess fluid and salt out of your system. "

" For women, eating just two handfuls of nuts a week may extend their lives as much as by jogging four hours a week. "

" As a physician specializing in nutrition, my priority is to the health of the public. "

" Sick animals can lead to sick people. "

" Broccoli is incredible. It can prevent DNA damage and metastatic cancer spread; activate defences against pathogens and pollutants; help to prevent lymphoma; boost the enzymes that detox your liver; target breast cancer stem cells; and reduce the risk of prostate cancer progression. "

" While consumers may be more shocked by pink slime or the feeding of Prozac to poultry, the routine feeding of millions of pounds of human antibiotics to chickens presents a much graver threat. "

Michael Greger

Pink

Routine

" Studies of immigration show that this resistance to heart disease is not just something in African or Chinese genes. When people move from low-risk to high-risk areas, disease rates skyrocket as they adopt Western diets and lifestyles. "

" A plant-based diet is like a one-stop shop against chronic diseases. "

Michael Greger

Diseases

Chronic