Dr Rupy: BBGs. These are the foods that I get into my diet every single day. They are beans, berries, greens, and seeds. Every day I am consuming these minimally one portion each. We'll go into the doses today. We're going to go into the studies, both observational and where possible, the interventional studies that demonstrate just why I'm such an advocate for getting these ingredients into your diet every single day. This I think is going to be one of those really resourceful podcasts that hopefully you feel confident in sharing with your loved ones because it really does break down how A, impactful they are and B, how easy it is to get these cheap, accessible ingredients into your diet every single day. I have this mantra, just one more. You can choose just one more of one of these portions every day and start really small. You don't need to go for all four every single day like I do, and that and then some. You can just go for just one and build it up very slowly. And before you know it, you're going to be having all BBGs every single day. That's beans, berries, greens and seeds. I'm going to explain in depth everything that you need to know. You can watch this on YouTube as well where there's going to be graphs and graphics and all that kind of good stuff. But if you just want to listen, this is going to be good enough as well. If you just want to listen to why I'm such a big advocate for BBGs. I just like saying the word BBGs as well, not that it's a word, it's an abbreviation. But hopefully this is going to be a really, really impactful listen for you and any loved ones that you want to, slightly nudge in the right direction towards eating slightly healthier, maybe improving their gut health. Hopefully this makes it super easy and straightforward for them as well. Remember, the easiest way to support our podcast is just hit the notification bell on Apple or Spotify. And if you're on YouTube, then hit notification bell there and subscribe. It just brings our podcast slightly up into the ecosystem where it can be found and shared and grow a little bit. That's the aim and we just want to get this information to as many people as possible so they can live healthier and happier lives. I really appreciate your attention. It is one of the best things that I get to do every single week is share this information and thank you so much to the listener for wherever you are, listening to this for your attention. It honestly, I have nothing but gratitude for it. Remember, you can sign up to the newsletter for free, seasonal Sundays. We do deep dives into individual ingredients, so it could be honey, it could be a spice, it could be Swiss chard. We love doing this deep dive and people seem to dig it as well. You can sign up for free at the Doctor's Kitchen, just type in seasonal Sundays, Doctor's Kitchen. You can download the app, you get a free trial for 14 days where we do tons of recipes, all the research around it goes into the recipes that we create and we have some really exciting features and new health goals coming up very soon as well. On to the podcast.
Dr Rupy: These are my top four foods to get into your diet every single day to support your gut, heart, brain, reduce your risk of disease and even potentially heal the body. So, number one, beans. It's probably pretty likely I was going to say beans. Widely known as legumes, they come in many shapes, sizes and flavours. Kidney beans, adzuki, pinto, cannellini, black beans, there's just so many to choose from. Botanically, beans are the edible seed or seed pod of leguminous plants of the family Fabaceae. And I love beans, but not everyone is used to including them in their meals. But humans have actually been eating beans forever, despite what you might have heard online. Fava beans, also known as faba or broad beans, for example, they are among one of the world's ancient crops. So, why are beans on my top foods to eat every day? Well the benefits of these foods are pretty incredible. You've got heart health. That is probably the most evidence-based out of all the different studies that we're looking at. So, starting off with observational studies, so working up the hierarchy of evidence base, looking at large groups of people, researchers have found that those who included more legumes generally in their diet had a 10% decreased risk of cardiovascular disease than those who ate less. And this is according to a meta-analysis of 14 cohort studies looking at over 350,000 people. That's observational. What about interventional studies? So this is moving up the hierarchy of evidence base. This is where researchers actually add legumes to people's diet and aiming for around 130 grams of pulses and beans every single day, it significantly lowers the LDL cholesterol levels in these people compared to control diets. So if you're looking at the diagram that you can see on YouTube, I'll describe it for the folks listening to this on audio. You have beans in the middle and there are direct and indirect effects of having beans in your diet that can potentially achieve this. So first of all, when you're consuming beans, you're actually consuming a lot of these particular phenolic compounds. So these are plant-based compounds that actually have an impact directly on your gut that can lead to the reduced risk of cardiovascular disease by reducing inflammation. The indirect way is by the protein content of these beans. So when you're having more protein, you're more satiated, you're less likely to crave and snack and then overeat on other items in your diet that is absolutely abundant, and that can lead to reduction of calories, reduction of energy every 24 hours, reduce the incidence of things like type two diabetes that can lead to metabolic syndrome, which ultimately reduces the risk of cardiovascular disease and lowers cholesterol as well. So that's cardiovascular disease. Everyone should be eating beans for cardiovascular disease. What about cancer? This is another big area when it comes to fibre, but specifically beans as well. So again, looking at observational studies, eating around 100 grams of legumes per day is associated with a decreased risk of colorectal cancer, prostate cancer and cancer mortality. Now that's according to three meta-analyses of cohort and case control studies. And in this diagram, again, I'll describe it for the folks listening to this on the podcast, on the audio podcast. But when you're looking at this diagram, it basically shows on the x-axis increasing rates of cancer and on the y-axis the legume consumption. You can clearly see a dose effect. So this is where you the more you consume of a particular intervention, it could be a polyphenol, in this case it's legumes. So the more you eat of that, the the more impressive the or the greater the magnitude of the effect. And you can clearly see on this diagram the red line that shows a trend downward of the relative risk of cancer that you can see on the x-axis. So again, this is observational data, this isn't something that we can rest our hat on, but it is interesting nonetheless and it shows that there is something there that needs fully to be investigated. There's another study, a prospective study looking at 7,000 older adults that found that high consumption of total legumes was also associated with a 49% lower risk of cancer mortality. So making part of our diet pulses is something that we should be doing and that's why it's actually recommended by the World Cancer Research Fund, the WCRF, to help meet the recommendations of at least 30 grams of dietary fibre daily. Now, I'm a fan of that guideline of 30 grams, but it is, I would say pretty unambitious. We should be eating much more than 30 grams every day. It can seem a bit overwhelming to get 50, 60 or even 100 grams plus, but that's essentially what hunter-gatherer cultures still do to this day, tribes like the Hadza for example, and that's probably something that is inbuilt in us evolutionarily to have that amount of fibre in our diet every single day. And we know that looking at the World Cancer Research Fund data, more high fi more fibre in the diet is associated with a reduced risk of certain cancers like colorectal cancers and overall cancer mortality as well. And finally, beans for gut. I mean, everyone knows that your gut improves when you consume more beans. Clinical studies are actually limited. There are two trials that I want to point to here, using whole pinto beans and chickpeas, and they found beneficial changes to the gut microbiota, this population of microbes that live largely in our large intestine, and they suggest a potential to promote intestinal health by just having beans, pinto beans and chickpeas, but there are so many other legumes to choose from. These are some of the highest fibre foods. And if you wanted a bonus point for beans, eating pulses has been suggested as a dietary strategy to lose weight. So in a randomized control trial, adding again around 130 grams per day of pulses to participants' diets caused a small reduction in body weight compared to diets without pulses. Now this probably is a result of a shift in one's intestinal microbes that improves satiety, appetite and overall weight control, but also you can't discount the fact that the more you consume of an ingredient, the less you're going to have to consume of something else. And you could just quite simply be pushing out highly refined processed foods when you consume more beans because they are just generally quite satiating, but it is interesting nonetheless. So why might we be seeing these benefits of beans? So it can be hard to imagine when you look at beans, but they're actually made up of these complex dietary fibres, proteins, vitamins, minerals, all that good stuff, iron, zinc, calcium, magnesium, but also polyphenols, particularly flavonoids, phenolic acids, isoflavones. These are things that you usually attribute to fresh fruit and vegetables, you know, your greens, your berries when you think of these plant chemicals, but they're actually pretty stacked in baked beans. Baked beans as well, but they're pretty stacked in beans too. And after you eat beans, these elements are released from the food matrix and they get to work on different locations around the body. So again, I've got a diagram for you if you're looking at this on YouTube, I'll describe it to the folks for the folks at home. There there are these underlying benefits that we see as a result of consumption of these beans and pulses. So you digest them, in it goes through your mouth into the digestive tract, into the large intestine, you get these short chain fatty acids produced as a result of the intestinal microbes digesting all that different food. They love this food, they love the phenolics, they love all the fibres, and then that gets to work on modulating health. And that leads to even improved outcomes in cognitive health, in inflammation, in metabolic health. So this is not just good for heart health and brain health and all the rest of it. This is good for longevity as well. It's actually been proposed as a longevity agent in a number of different studies. So just think of that, whenever you're consuming beans, you are consuming something that is a longevity agent. That's the best way I can describe beans as well. So it promotes a healthy gut microbiota, it regulates blood sugar levels, there are pathways related to aging and cancer development that are particularly focused on by these flavonoids that you find in beans that have these anti-cancer like activities by regulating cell proliferation. It improves your satiety, which means that not just from the protein and fibre, which makes it quite unique, but it's also something that can improve your appetite and actually help you develop a more reasonable and rational approach to consumption of foods. And they're a rich source of these vitamins and minerals as well. So no wonder it is something that I have every single day. Even if beans weren't as magical as I'm suggesting, the easiest explanation for what we see, the Occam's razor if you like, is the substitution effect. So like I said earlier, when you're consuming beans, you're replacing other foods that you might like to eat, things like meat for example, or other foods that are high in saturated fats or refined carbohydrates that release their sugars super quickly into the body. So just the fact that you're consuming more beans is probably going to have a cardioprotective effect on its own. How much are we talking about? Now this is something I think needs to be that needs to be individualized. So I personally aim for 100 to 130 grams per day of various legumes. And they all have their unique selling points. So pinto beans and black beans have like high amounts of particular flavonoids because of the colours. You've got white beans and you've got cannellini beans that have a different proportion of those polyphenols that you find. You want to be aiming for 100 to 130 grams, but there's a big butt here. If you are not used to consuming beans, you want to go slow because you haven't developed the microbial population that is necessary to digest beans in their various forms. And if you are transitioning from a refined carbohydrate diet to one that has more diversity and more fibres, you want to go slow because otherwise you just don't have the machinery in there to digest the beans and have all these wonderous, wonderous effects that I've just described. So think about going slow if this is something new and also think about mixing it up. So different compounds. It doesn't need to be beans, it can be lentils, it can be split peas, you know, there's just so many different types out there. So experiment, maybe even look for beans that have some seasonality and locality to you. So in the UK, we have these wonderful beans called marifat, they're peas, there are fava beans that we have that we we grow in British soil. So there's just so much that you can look into. Lima beans, navy beans, you find those in in the US. So go for those and try and go for organic as well as much as you can. These are some of my tips to sneaking more beans if you're sold on the whole bean argument. Choose jarred beans, so ones that are pre-cooked in glass so you don't have these substances that can come into contact from cans, although I do use canned beans every now and then as a convenience item. I would combine them with digestive spices, so things like fennel, asafetida, cumin, these have a digestive effect. So if you're not used to having beans, there's a reason why lots of different cultures have herbs and spices to aid the digestion. I would add them with a grain. So when you're cooking grains like rice or quinoa, quinoa is a pseudo bean, but add some beans to that. That way you're getting more of a complete protein. And make it one of your snacks. Like I roast beans, there's actually roasted beans on the app, the Doctor's Kitchen app if you're an app subscriber. You can air fry them as well, it makes them more crispy texture, gives a nice bit of crunch. You can use it instead of a crouton, more fibre, it's just a way of sneaking beans into your diet every single day as well. So, number one is beans, get 100 grams as a minimum. The next one is berries. Every day I have berries. So there's a bit of a misnomer around berries. So raspberries, blackberries, strawberries, these are not true berries. They're actually called aggregate fruits. So fruits that consist of a number of smaller fruits as part of a package. Cranberries and blueberries, however, are the true botanical berries. Not to say that the others don't have benefits and I would still encourage you consuming them, but I tend to go for the more tart ones and that's something that you'll find with things like cranberries and blueberries, for example. But that isn't to take anything away from blackberries, blackcurrants, they're really, really high in anthocyanins. I would still package them up as berries, but it's just interesting that they're not truly botanical. They provide many benefits, everything from type two diabetes, brain health, heart health. Let's dive in. So, starting off with observational studies, looking at the reduction of type two diabetes. Observational studies, there was a meta-analysis of observational studies that showed that the consumption of berries was associated with an 18% reduction of type two diabetes risk. Moving up from observational to intervention, in human trials on people with diabetes, so you've got to discount the fact that this is specifically looking at people with diabetes, the consumption of blueberry or cranberry significantly reduced fasting blood glucose and glycated haemoglobin as well. So there are some potential benefits with glucose regulation. Those studies are looking at type two diabetes, but there's something there that needs to be teased out. The second thing is sports recovery. So there was a systematic review that found that anthocyanin-rich food, so I mentioned blackcurrants that are high in anthocyanins, but you also find them in red, deeply red and purple coloured foods. They promote functional and subjective recovery following exercise. So this is the reason why you'll find people in the sports arena drinking things like pomegranate juice because it has this vasodilating effect that you'll get from the nitrates and that's why beetroot is also part of that armory for recovery. But also the anthocyanin-rich foods as well. So beetroot is actually high in betalain, not anthocyanin, but you get these other berry drinks and there is this this potential improvement in recovery as well. There's also cognitive benefits. This is probably something that most people have come across looking at news headlines. So brain function benefits. There was a systematic review published in Nature that found that a berry-based supplement, so from frozen blueberry, blueberry concentrate, beverages, capsules, all the different types of supplement formulations that you can find, had a beneficial effect on resting brain perfusion, cognitive function, memory performance, executive function, basically all these different parameters by which we measure someone's ability to perform using their brain. And this also had a neuroprotective effect as well. So it can it can be explained simply by just how anti-inflammatory and how many antioxidants are packed into these berries. I've got a diagram for the folks listening to this on the podcast, what I'm describing is an improvement in the antioxidant potential that berries offer via their flavonoids. This also has a knock-on effect on mitochondria. So mitochondria are these organelles, they're actually foreign from our own DNA. It's actually remnants of bacteria DNA, but that's another story. These are responsible for generating power. So they're essentially the ATP generators within your cell and it improves the way in which these mitochondria work as well. So there's a ton of benefits to having berries in your diet every single day, not just from the antioxidant effect, but there are there do appear to be some anti-inflammatory effects and effects on energy production as well. There are specific types of polyphenols that give them the colours that have been widely researched for their health benefits, particularly in the prevention of oxidative stress-related disorders such as neurodegenerative disorders. So this is why berries for your brain is sort of a bit of a loose term that I've heard bandied around by journalists and science writers, and there is some truth to that as well. Also, and this is looking more so at animal studies, there are reported benefits on neuroplasticity. So neuroplasticity is this idea of an improvement in one's ability to learn information and improve one's memory. Neurogenesis is the formation of new neurons, something that rarely happens. And then there's also something called the BDNF factor. So brain-derived neurotrophic factors. BDNF plays a very important role in the survival and growth of our neurons. All of these could reduce the age-related decline in cognitive function because berries have an impact on improving all those different parameters. So neurogenesis, neuroplasticity, increase in BDNF, these are things that are postulated in studies to have their roots in in consumption of berries. If you're convinced, how much do you need every single day? Well, the beneficial effect is actually fairly high. It's 150 grams to 180 grams of whole berries every single day. Bear in mind, an 80 gram portion is what is recommended as one portion by most guidelines. In the UK, that's about a portion of fruit and vegetables. That's about four heaped tablespoons. I don't know what the measurements are in cups for the American folks listening to this, but if you can go for two handfuls of berries every single day, it's unlikely to have a sugar effect because berries tend to be quite low in sugar. And the ones that you're going to be looking at are cranberries, blackcurrants, blackberries, these are really, really low in sugar. The best way to get them into your diet every single day, particularly as they're not seasonal, is frozen. So I add them, you know, to a granita, blend them into spices, put them in the freezer and then scrape them out with a fork. That way you've got a granita that you can top onto whatever you're eating. Topping oats with berries is a very easy way. But then also there's really interesting ways in which you can add them to diversity bowls. So I often have a piece of fruit on the side of my diversity bowl. Diversity bowl is a diversity of ingredients, some protein, some high phytochemical rich ingredients like sprouts for example, some dark green leafy vegetables that I've just lightly pan-fried or wilted. And then I will have that with some beans on the side, a different type of protein, it could be some tuna, some oily fish, it could be tempeh, I try and mix it up as much as possible. Randomly, I do put some fruit on the side of that as well. It doesn't need to be in the bowl, it can be just on the side of the bowl, but just having a handful of berries on the side or as a dessert, it's just a really easy thing to do that may have all those benefits to type two diabetes, glucose regulation, sports performance and your brain health as well. So berries for the win, go for 150 grams every single day. Number three, greens. Plenty of choice here. There's so many different greens to choose from. There's kale obviously, spinach, rocket or arugula for American folks, lettuce. Lettuce I wouldn't really put in that category. You know, lettuce is usually pretty watery and devoid of nutrients. So put lettuce onto another thing. Nice for your burger, probably not really much else. But Swiss chard, cabbage, watercress, microgreens, beet greens, mustard greens, there's so many out there. I'm going to go through the health benefits. These are amazing. Number one, heart health. So according to an umbrella review of 24 meta-analyses, a high intake of green leafy vegetables was associated with a decreased risk of all-cause mortality, coronary heart disease, stroke, a whole bunch of other conditions as well. So greens are good for your heart. A lower risk of diabetes as well, type two diabetes. A meta-analysis of cohort studies showed that eating one and a half extra servings of green leafy vegetables a day was associated with 14% risk of type two diabetes. One and a half extra servings, that's looking at around 100 to 110 grams of green leafy vegetables, any green leafy vegetables. Cognitive health. We've already talked about berries and their impact on cognitive health. In a prospective cohort study, eating one to two servings per day of green leafy vegetables was associated with slower cognitive decline, the equivalent of being 11 years younger compared to rarely or never eating green leafy vegetables. You've got to get your green leafy vegetables in every single day if you want to have those longevity benefits. It is another longevity agent in my opinion. Number four, bone health. So in a trial on middle-aged participants eating 200 grams per day, so quite quite a bit higher, probably something closer to how much I eat every day, of green leafy vegetables, it improved vitamin K status and improved markers of bone function. Importantly, when you're consuming dark green leafy vegetables, you're getting a particular type of vitamin K called vitamin K1. You're not getting vitamin K2, which is why whenever I recommend vitamin D3 supplementation, which is what I generally do recommend to most people, you've got to make sure you're getting vitamin K2 with that as well. The food sources of vitamin K2 are organ meats and natto, which is a fermented product that is very popular in Japan. It's getting more popular over here. I personally can't stomach it because it tastes a bit like old socks. So that's not something that I would recommend per se because I just think it's pretty offensive and I don't think many people will gravitate to the flavour, shall we say. How do greens work? Well, green leafy vegetables are an important source of dietary fibre, vitamin K like I just said, other minerals and vitamins as well. You've got potassium, magnesium, folate. They also carry plenty of these phytochemicals, lutein, beta-carotene, flavonoids. Lutein in particular is researched for its anti-inflammatory and antioxidant effects, which could lead to a neuroprotective effect, just like we were talking about with those berries. When researchers actually examined individual nutrients linked with slowing cognitive decline, they actually found that vitamin K, lutein and folate and beta-carotene were most likely to keep the brain healthy. Something that is packaged completely within your greens. And brassica vegetables in particular have specific chemicals such as glucosinolates, such as glucoraphanin for example, that convert into isothiocyanates like sulforaphane that have this direct antioxidant and anti-inflammatory effect as well. For the folks watching on YouTube, you'll see this wonderful diagram of glucosinolates being converted into isothiocyanates and you've got this chemical structure. You don't really need to know anything about this chemical structure at all. But just know that when you're consuming these dark green leafy vegetables, there is a conversion to a more active form of the chemicals found within them. And these have effects on musculoskeletal issues, cancer, reducing the risk of cancer and having this anti-cancer effect, neurological and even psychiatric properties potentially, and also benefits on your heart health as well. There are so many reasons to eat greens every single day. So this is something that is part of my toolkit of health and longevity every single day. How much do you say? Do you need to eat 200 grams? I would say 100 grams is probably the base. And this is based on one study because they looked at every 100 gram per day increment decreased the risk of mortality by 25%. So that's cardiovascular disease and strokes. Anywhere between one to three portions per day is going to suffice. One portion is 80 grams, like I said, that's about four heat tablespoons of cooked kale or two heat tablespoons of cooked spinach. If you can go for more, go for more. If you can get up to 150 to 200 grams per day, great. That's probably something that I do because I always say greens at every meal. You know, if you can try and get greens at every meal, if you're having savoury breakfast, where's your greens? Do you are you having that with watercress or rocket? Can you quickly chop up some pea sprouts like I had this morning? Can you get a side of cooked kale when you're out eating dinner? I always ask if the restaurateur has like some spinach on the side or anything. Even if it's not on the menu, I always ask. There's always some greens in the back there. If you don't have greens in your kitchen, I don't know what kind of kitchen you're running to be honest, but you should always have some greens on the side of your meal whenever you can. And they're very cheap, very accessible, seasonal, perennial ingredients out there as well. Kale and there's various forms. Make sure you're getting greens every single day. I I also stir fry as a side dish as well. And I'm not a fan of boring salads. You want to have you want to ensure that you're playing around with your greens, you know, adding good quality extra virgin olive oil that actually increases, it supercharges the absorption of those nutrients that you find in greens because they're generally fat soluble vitamins that you find and fat soluble phytochemicals. So try and mix it up, add some spices. These are really, really good for you.
Dr Rupy: Finally, number four, the fourth thing or things that I get in my diet every single day, seeds. Seeds and nuts really, but it's better to say BBGs rather than BBGN, so I went with BBGs. So seeds and nuts, chia, sunflower, flaxseed, hemp seed, pumpkin seed, any collection of seeds you like, there are so many amazing benefits. What are the benefits? Let's start off with heart health. This is probably again something that is fairly well recognized, I would say. There was a systematic review that found that participants with a higher intake of total nuts and seeds had a lower risk of cardiovascular disease and coronary heart disease than those with a lower intake. You only need around 30 grams per day of total nuts and seeds. So that can be split, you can you can spread it across all the different types of seeds that you find in the supermarket. An intake of around 50 grams per day also lowered participants' total and LDL cholesterol as well. So the total cholesterol and LDL cholesterol, they're not great markers, but they tend to trend with the more sort of accurate and reliable marker of apolipoprotein B. So I do still think it it has value. And if you want to listen to me talk more about cholesterol in general, there's a whole podcast on cholesterol and lots of other follow-ups on how to get your cholesterol down and why you need to get your cholesterol down generally as a strategy, in a whole bunch of other podcasts. Just type in Doctor's Kitchen, cholesterol on Google or YouTube and you'll get it. Brain health. A systematic review and meta-analysis of 29 prospective studies found that a higher nut intake was associated with a reduced risk of neurodegenerative disease, although the number of studies was low, it's definitely something that piqued my attention. It's a very, very simple intervention. Just having some more nuts in your diet has this miraculous effect. We'll get into a bit about why a little bit later. Third thing, reduced inflammation. This is something I think is pertinent because inflammation is not a diagnosis per se, but it is a symptom of many conditions and it can also be the causative reason. So if you're going upstream as to why people have issues, could be depression, it could be metabolic syndrome, it could be obesity, inflammation appears to be a a very common reason. So there was a four-month randomized control trial that found that including pistachios in the diet could lead to a healthier systemic inflammatory profile. Another randomized control trial found that healthy individuals who received almonds corresponding to around 10 to 20% of their total energy intake for just four weeks exhibited reduced serum C-reactive protein levels. That's the marker of inflammation that we use when we draw blood. And there was a dose-response relationship observed as well. Cancer prevention and nuts and seeds. Another systematic review and dose-response meta-analysis of 29 prospective studies found that a serving size of just 28 grams of nuts per day was associated with a reduced risk of total cancer as well. So, look, there are loads of benefits of these potentially. A lot of these are observational in nature, so I want to caveat everything that I say in that we don't have fantastic randomized control trials looking at hundreds if not thousands of people, but there is enough out there and the side effect profile of the intervention of seeds and nuts, as long as you're not allergic, is so low that it's definitely something that we should be thinking about. And when you examine how they might work, it's it's pretty clear. They're highly nutrient-dense foods, they're rich in unsaturated fats, so monounsaturated fats, polyunsaturated fats, they're rich in proteins, they have fibre, vitamins, minerals, they contribute a range of active metabolites such as phenolic acids, phytosterols that may explain the cholesterol-lowering effect, carotenoids, there's a whole bunch of reasons as to why this would have a an impact on cardiovascular health, brain health, etc. And also inflammation. So, you know, when we when we look at the trials assessing inflammatory outcomes from nut consumption, they've generally found a favourable effect on inflammatory markers such as CRP, but also the interleukins like interleukin-6, TNF-alpha, cell adhesion molecules, the antioxidant defence system, and these lipid profiles that are improved as well is is pretty clear too. How much are we talking? So I personally go for 30 to 50 grams of mixed nuts and seeds per day, basically a small cupped handful. I think it depends on like how much you're consuming currently. Again, very similar to beans, you want to go slow if you're not used to having any nuts in your diet whatsoever. So half that dose. And use it instead of in a in a functional way where you're just eating it for the sake of it, add a little bit of texture to your meals. Crush it with a pestle and mortar and then toss it on top of your stews or casseroles. It's really, really simple to to use when you know how. So there you have it, four foods that can improve longevity. Pick them up in your supermarkets, sneak them in as much as you can. I tend to get a small handful of nuts, chia seeds, flax seeds, topping oats, yogurt, all that kind of stuff. I always have greens on the side of my meal. I tend to have beans in addition to any animal-based proteins I have. I tend to have beans every day, more than every day, probably like once or twice a day, but again, I would say go slow as well. And berries, I try and get in as much as possible, particularly when they're in season. So just remember every single day you want to tick these four things off. BBGs, beans, berries, greens, seeds and nuts. If you think I've left an ingredient out, let me know in the comments down below in YouTube. That's where I'm diving into the comments these days. So if you're listening to this on audio, make sure you comment on YouTube as well and subscribe while you're there. I'll see you here next time.
