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" Even if you were to start drinking milk during adolescence in an attempt to bolster peak bone mass, it probably wouldn't reduce your chances of fracture later in life. "

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" 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. "

Michael Greger

Food

Better

DNA

" Remove all the junk from one's house. Then one doesn't have to deal with the temptation. If you get hungry enough, you will eat that apple. "

" 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. "

" Simply switching to a healthy, plant-based diet can lessen stroke risk by reducing cholesterol and blood pressure, flooding your body with antioxidants and improving blood flow. "

" 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. "

" Most of us know that the hormone melatonin helps regulate our sleep. But it also seems to play another role - suppressing cancer growth. "

" After following more than 60,000 people for more than a dozen years, University of Oxford researchers found those who consume a plant-based diet were less likely to develop all forms of cancer combined. "

" 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. "

" The largest outbreak of bird flu in American history was an H5N2 virus, which led to the deaths of 17 million domestic birds and cost the nation more than $400 million during an outbreak in Pennsylvania that started in 1983. "

" Popeye was right about spinach: dark green, leafy vegetables are the healthiest food on the planet. As whole foods go, they offer the most nutrition per calorie. "

Michael Greger

Vegetables

Right

" 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. "

" Berries are the healthiest fruit, offering potential protection against cancer and heart disease, boosting the immune system and acting as a guard for the liver and brain. "

" One of the reasons it's so difficult to study the relationship between diet and disease is because many dietary behaviors are associated with non-dietary behaviors. "

" As you age, your blood pressure tends to get higher. "

" Though pigs have been proven susceptible to a porcine spongiform encephalopathy, the National Pork Producers Council claims that no naturally occurring cases of 'mad pig' disease have ever been discovered. "

" Up to a thousand milligrams of caffeine is considered safe for most people, which translates into about 10 cups of coffee a day. "

Michael Greger

Caffeine

Safe

" The typical Western diet is the number-one cause of premature death and the number-one cause of disability. In other words, a long and healthy life is largely a matter of choice. "

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

" Everyone feels sad occasionally. A full range of emotions is part of what makes us human. "

" Ounce for ounce, herbs and spices have more antioxidants than any other food group. "

Michael Greger

Herbs

Group

" Harvard University researchers found that women at high risk of heart disease who had a tablespoon of peanut butter five or more days a week appeared to nearly halve their risk of suffering a heart attack compared with women who ate one serving or less per week. "

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

" Tobacco smoke contains chemicals that weaken the body's immune system, making it more susceptible to disease and handicapping its ability to destroy cancer cells. "

" Unhealthy meals don't just cause internal damage decades down the road, but right here and now, within hours of going into your mouth. "

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

" A small minority of strokes are hemorrhagic strokes, which are caused by bleeding into the brain when a blood vessel bursts. "

" Without enough nitric oxide, your arteries can stiffen, raising blood pressure and your risk of heart attack. "

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

Michael Greger

Diseases

Chronic

" People tend to eat poorly because it's convenient; it's what's around them. But you can make the switch. I think the way to do that is to just make fruits and vegetables as convenient as possible to eat. "

" Sadly, commercially-produced, frozen broccoli lacks the ability to form sulforaphane because the vegetables are flash-cooked before they are frozen. "