---
title: "Best Food Sayings by Joel Fuhrman"
description: "168 Food quotes by Joel Fuhrman. Plus more from Joel Fuhrman and more Food sayings from other authors."
image: "https://sms4smile.com/quotes/i/a3c/joel-fuhrman-1525_food_in-my-experience-2000-iu-is-an-appropria_1238414.png"
---

> [“In my experience, 2000 IU is an appropriate dose that most consistently brings most people into the favorable range for 25-hydroxy vitamin…](https://sms4smile.com/quotes/joel-fuhrman/in-my-experience-2000-iu-is-an-appropriate-dose-that-most/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/a3c/joel-fuhrman-1525_food_in-my-experience-2000-iu-is-an-appropria_1238414.png)

> [If you eat the standard Western diet that most people eat in the modern world, it's quite likely you will develop heart…](https://sms4smile.com/quotes/joel-fuhrman/if-you-eat-the-standard-western-diet-that-most-people-eat-in-the/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/9f0/joel-fuhrman-1525_diet_if-you-eat-the-standard-western-diet-tha_696692.png)

> [“I recommend six fresh fruits and eight total servings of vegetables per day, including two servings of cruciferous vegetables (at least one…](https://sms4smile.com/quotes/joel-fuhrman/i-recommend-six-fresh-fruits-and-eight-total-servings-of-vegetables/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/254/joel-fuhrman-1525_food_i-recommend-six-fresh-fruits-and-eight-t_2381921.png)

> [Cutting back on calories is not the answer to successful weight loss and successful health... you have to increase the quality of…](https://sms4smile.com/quotes/joel-fuhrman/cutting-back-on-calories-is-not-the-answer-to-successful-weight-loss/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/a1b/joel-fuhrman-1525_answer_cutting-back-on-calories-is-not-the-answ_1263940.png)

> [Consuming mushrooms regularly has been associated with decreased risk of breast, stomach and colorectal cancers.](https://sms4smile.com/quotes/joel-fuhrman/consuming-mushrooms-regularly-has-been-associated-with-decreased-risk/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/a61/joel-fuhrman-1525_been_consuming-mushrooms-regularly-has-been-a_1632214.png)

> [Leafy greens such as romaine lettuce, kale, collards, Swiss chard, and spinach are the most nutrient-dense of all foods.](https://sms4smile.com/quotes/joel-fuhrman/leafy-greens-such-as-romaine-lettuce-kale-collards-swiss-chard-and/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/75b/joel-fuhrman-1525_dense_leafy-greens-such-as-romaine-lettuce-kal_1994485.png)

> [The indisputable fact is that nutritional science is the most powerful weapon available to win the war on cancer.](https://sms4smile.com/quotes/joel-fuhrman/the-indisputable-fact-is-that-nutritional-science-is-the-most/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/c7f/joel-fuhrman-1525_food_the-indisputable-fact-is-that-nutritiona_2065485.png)

> [“Be aware, though, that once you’ve been diabetic, the tendency to become diabetic again remains if you regain weight or go back…](https://sms4smile.com/quotes/joel-fuhrman/be-aware-though-that-once-you-ve-been-diabetic-the-tendency-to-become/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/0ea/joel-fuhrman-1525_diabetic_be-aware-though-that-once-you-ve-been-di_519819.png)

> [“Several studies illustrate the dangers of giving insulin to the adult diabetic. In one such study, when diabetic patients were given insulin,…](https://sms4smile.com/quotes/joel-fuhrman/several-studies-illustrate-the-dangers-of-giving-insulin-to-the-adult/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/d80/joel-fuhrman-1525_food_several-studies-illustrate-the-dangers-o_1774942.png)

> [“In conclusion, to assure omega-3 adequacy, unless blood tests demonstrate otherwise, I recommend 100 to 200 milligrams a day of DHA, plus…](https://sms4smile.com/quotes/joel-fuhrman/in-conclusion-to-assure-omega-3-adequacy-unless-blood-tests/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/e44/joel-fuhrman-1525_flax_in-conclusion-to-assure-omega-3-adequacy_2091554.jpg)

> [Whether the patient has a cardiac condition, hypertension, autoimmune disease, fibroids, or asthma, he or she must be informed that fasting and…](https://sms4smile.com/quotes/joel-fuhrman/whether-the-patient-has-a-cardiac-condition-hypertension-autoimmune/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/382/joel-fuhrman-1525_alternatives_whether-the-patient-has-a-cardiac-condit_1158052.png)

> [“Use all spices and herbs, except for salt. When using condiments, a little mustard is okay, but pickled foods contain too much…](https://sms4smile.com/quotes/joel-fuhrman/use-all-spices-and-herbs-except-for-salt-when-using-condiments-a/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/eb2/joel-fuhrman-1525_condiments_use-all-spices-and-herbs-except-for-salt_2998960.jpg)

> [“EAT YOUR GREENS FRUIT SMOOTHIE SERVES 2 5 ounces baby spinach 1 banana 1 cup frozen blueberries ½ cup unsweetened soy, hemp,…](https://sms4smile.com/quotes/joel-fuhrman/eat-your-greens-fruit-smoothie-serves-2-5-ounces-baby-spinach-1/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/cfe/joel-fuhrman-1525_food_eat-your-greens-fruit-smoothie-serves-2_48753.png)

> [“Easy Avocado Dressing Serves: 4 2 avocados 1 lime, juiced 1 clove garlic, minced ¼ cup minced onion 2 tablespoons nutritional yeast…](https://sms4smile.com/quotes/joel-fuhrman/easy-avocado-dressing-serves-4-2-avocados-1-lime-juiced-1-clove/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/bff/joel-fuhrman-1525_avocado_easy-avocado-dressing-serves-4-2-avocado_935431.png)

> [“What if all Americans: ate a large bowl of green salad daily had a large serving of steamed greens daily ate a…](https://sms4smile.com/quotes/joel-fuhrman/what-if-all-americans-ate-a-large-bowl-of-green-salad-daily-had-a/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/0a6/joel-fuhrman-1525_food_what-if-all-americans-ate-a-large-bowl-o_2170084.jpg)

> [“MICROGRAMS OF FOLATE IN FOLATE-RICH FOODS Asparagus (1.5 cup cooked) 402 Edamame (1 cup cooked) 358 Lentils (1 cup cooked) 358 Broccoli…](https://sms4smile.com/quotes/joel-fuhrman/micrograms-of-folate-in-folate-rich-foods-asparagus-1-5-cup-cooked/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/96e/joel-fuhrman-1525_food_micrograms-of-folate-in-folate-rich-food_2994414.jpg)

> [“The only nutrients lacking in a vegan diet are vitamin B 12 and the long-chain omega-3 fatty acids EPA and DHA. One…](https://sms4smile.com/quotes/joel-fuhrman/the-only-nutrients-lacking-in-a-vegan-diet-are-vitamin-b-12-and-the/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/cb2/joel-fuhrman-1525_food_the-only-nutrients-lacking-in-a-vegan-di_1142718.png)

> [“Legume or bean intake is an important variable in the promotion of long life. An important longitudinal study showed that a higher…](https://sms4smile.com/quotes/joel-fuhrman/legume-or-bean-intake-is-an-important-variable-in-the-promotion-of/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/970/joel-fuhrman-1525_education_legume-or-bean-intake-is-an-important-va_2140680.jpg)

> [“Week 1: Too Busy to Cook a Nutritarian Menu Day 1 BREAKFAST Oatmeal with blueberries and chia seeds. Combine 1/ 2 cup…](https://sms4smile.com/quotes/joel-fuhrman/week-1-too-busy-to-cook-a-nutritarian-menu-day-1-breakfast-oatmeal/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/f8d/joel-fuhrman-1525_breakfast_week-1-too-busy-to-cook-a-nutritarian-me_215997.jpg)

> [“The bottom line is that insulin use creates a vicious cycle that cuts years off a person’s life. Insulin both blocks cholesterol…](https://sms4smile.com/quotes/joel-fuhrman/the-bottom-line-is-that-insulin-use-creates-a-vicious-cycle-that-cuts/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/d00/joel-fuhrman-1525_bottom-line_the-bottom-line-is-that-insulin-use-crea_2052180.png)

> [“Day 4 BREAKFAST Thawed frozen blueberries or strawberries mixed with currants, crushed walnuts, and raw sunflower seeds LUNCH 100 percent whole grain…](https://sms4smile.com/quotes/joel-fuhrman/day-4-breakfast-thawed-frozen-blueberries-or-strawberries-mixed-with/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/093/joel-fuhrman-1525_breakfast_day-4-breakfast-thawed-frozen-blueberrie_3190551.png)

> [“Vitamin B12 helps make red blood cells and keeps your nervous system working properly. It is found mainly in foods of animal…](https://sms4smile.com/quotes/joel-fuhrman/vitamin-b12-helps-make-red-blood-cells-and-keeps-your-nervous-system/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/4ba/joel-fuhrman-1525_food_vitamin-b12-helps-make-red-blood-cells-a_2519725.png)

> [“Sunny Bean Burgers Serves: 2 ¼ cup sunflower seeds 2 cups cooked kidney or pinto beans, or canned no-salt-added or low-sodium kidney…](https://sms4smile.com/quotes/joel-fuhrman/sunny-bean-burgers-serves-2-cup-sunflower-seeds-2-cups-cooked-kidney-2/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/de9/joel-fuhrman-1525_food_sunny-bean-burgers-serves-2-cup-sunflowe_2061651.jpg)

> [“Day 6 BREAKFAST Eat Your Greens Fruit Smoothie\* One slice 100 percent whole grain or sprouted grain bread (see Table 18) with…](https://sms4smile.com/quotes/joel-fuhrman/day-6-breakfast-eat-your-greens-fruit-smoothie-one-slice-100-percent/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/291/joel-fuhrman-1525_breakfast_day-6-breakfast-eat-your-greens-fruit-sm_370903.jpg)

> [“A technique I frequently use when cooking is to roast an entire bulb of garlic and squeeze out the roasted “paste” that…](https://sms4smile.com/quotes/joel-fuhrman/a-technique-i-frequently-use-when-cooking-is-to-roast-an-entire-bulb/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/fcc/joel-fuhrman-1525_food_a-technique-i-frequently-use-when-cookin_1547189.png)

> [High salt intake is a risk factor for osteoporosis because excess dietary sodium promotes urinary calcium loss, leading to calcium loss from…](https://sms4smile.com/quotes/joel-fuhrman/high-salt-intake-is-a-risk-factor-for-osteoporosis-because-excess/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/93c/joel-fuhrman-1525_bone_high-salt-intake-is-a-risk-factor-for-os_2503271.png)

> [“The object is to eat as many raw vegetables as possible, with a goal of one pound (sixteen ounces) daily. Meeting”](https://sms4smile.com/quotes/joel-fuhrman/the-object-is-to-eat-as-many-raw-vegetables-as-possible-with-a-goal/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/f57/joel-fuhrman-1525_food_the-object-is-to-eat-as-many-raw-vegetab_1075368.jpg)

> [“Components of nuts and seeds also seem to have anti-arrhythmic and anti-seizure effects that dramatically reduce the occurrence of sudden death.37 The”](https://sms4smile.com/quotes/joel-fuhrman/components-of-nuts-and-seeds-also-seem-to-have-anti-arrhythmic-and/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/1b2/joel-fuhrman-1525_food_components-of-nuts-and-seeds-also-seem-t_2138397.png)

> [“Hummus is a great dip and easy to make. All you have to do is blend some cooked, boxed, or canned chickpeas…](https://sms4smile.com/quotes/joel-fuhrman/hummus-is-a-great-dip-and-easy-to-make-all-you-have-to-do-is-blend/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/245/joel-fuhrman-1525_food_hummus-is-a-great-dip-and-easy-to-make-a_2357952.png)

> [“More than 40 percent of Americans aged twenty years and older have either diabetes or prediabetes according to a review of data…](https://sms4smile.com/quotes/joel-fuhrman/more-than-40-percent-of-americans-aged-twenty-years-and-older-have/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/5d6/joel-fuhrman-1525_food_more-than-40-percent-of-americans-aged-t_1275329.jpg)

> [A significant number of research studies have documented that heart disease is easily and almost completely preventable through a diet rich in…](https://sms4smile.com/quotes/joel-fuhrman/a-significant-number-of-research-studies-have-documented-that-heart/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/969/joel-fuhrman-1525_animal_a-significant-number-of-research-studies_10844.png)

> [My findings have demonstrated that an optimal micronutrient intake reduces the desire for calories and reduces body temperature and white blood cell…](https://sms4smile.com/quotes/joel-fuhrman/my-findings-have-demonstrated-that-an-optimal-micronutrient-intake/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/b57/joel-fuhrman-1525_blood_my-findings-have-demonstrated-that-an-op_1981603.png)

> [Certainly adding fats in the form of oils is fattening and unhealthy, but naturally fat-rich foods like nuts and seeds have profound…](https://sms4smile.com/quotes/joel-fuhrman/certainly-adding-fats-in-the-form-of-oils-is-fattening-and-unhealthy/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/018/joel-fuhrman-1525_fats_certainly-adding-fats-in-the-form-of-oil_419809.png)

> [The modern diet is grossly deficient in hundreds of important plant-derived immunity-building compounds which makes us highly vulnerable to viruses, infections and…](https://sms4smile.com/quotes/joel-fuhrman/the-modern-diet-is-grossly-deficient-in-hundreds-of-important-plant/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/b1f/joel-fuhrman-1525_building_the-modern-diet-is-grossly-deficient-in_355905.png)

> [“Once or twice a week, make a giant pot of vegetable bean soup and use that soup for several days to limit…](https://sms4smile.com/quotes/joel-fuhrman/once-or-twice-a-week-make-a-giant-pot-of-vegetable-bean-soup-and-use/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/98f/joel-fuhrman-1525_food_once-or-twice-a-week-make-a-giant-pot-of_2403200.png)

> [“Those with the highest alpha-carotene had a 39 percent decrease in risk of death compared to those with the lowest alpha-carotene.”](https://sms4smile.com/quotes/joel-fuhrman/those-with-the-highest-alpha-carotene-had-a-39-percent-decrease-in/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/226/joel-fuhrman-1525_death_those-with-the-highest-alpha-carotene-ha_2825269.png)

> [“Intact grains include wild and black rice, steel-cut oats, bulgur wheat, wheat berries, and hulled barley (also known as barley groats, scotch…](https://sms4smile.com/quotes/joel-fuhrman/intact-grains-include-wild-and-black-rice-steel-cut-oats-bulgur-wheat/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/558/joel-fuhrman-1525_food_intact-grains-include-wild-and-black-ric_849881.jpg)

> [“Americans didn’t take home the message to eat loads of vegetables, beans, and fruits and do loads of exercise; they just accepted…](https://sms4smile.com/quotes/joel-fuhrman/americans-didn-t-take-home-the-message-to-eat-loads-of-vegetables/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/82e/joel-fuhrman-1525_fitness_americans-didn-t-take-home-the-message-t_1303524.png)

> [“Your total animal-product consumption (beef, poultry, fish, dairy products) should be limited to twelve ounces or less per week. Keep”](https://sms4smile.com/quotes/joel-fuhrman/your-total-animal-product-consumption-beef-poultry-fish-dairy/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/157/joel-fuhrman-1525_dairy-products_your-total-animal-product-consumption-be_1215020.png)

> [We need to take vegetables out of the role of side dish, even in low-fat, vegetarian diets, whose calories are generally derived…](https://sms4smile.com/quotes/joel-fuhrman/we-need-to-take-vegetables-out-of-the-role-of-side-dish-even-in-low/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

[Image](https://sms4smile.com/quotes/i/788/joel-fuhrman-1525_calories_we-need-to-take-vegetables-out-of-the-ro_2826482.jpg)

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## More by Joel Fuhrman

> [A significant number of research studies have documented that heart disease is easily and almost completely preventable through a diet rich in plant produce…](https://sms4smile.com/quotes/joel-fuhrman/a-significant-number-of-research-studies-have-documented-that-heart/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [“Sunny Bean Burgers Serves: 2 ¼ cup sunflower seeds 2 cups cooked kidney or pinto beans, or canned no-salt-added or low-sodium kidney or pinto…](https://sms4smile.com/quotes/joel-fuhrman/sunny-bean-burgers-serves-2-cup-sunflower-seeds-2-cups-cooked-kidney/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [“EAT YOUR GREENS FRUIT SMOOTHIE SERVES 2 5 ounces baby spinach 1 banana 1 cup frozen blueberries ½ cup unsweetened soy, hemp, or almond…](https://sms4smile.com/quotes/joel-fuhrman/eat-your-greens-fruit-smoothie-serves-2-5-ounces-baby-spinach-1/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [Simply restricting portions of the same disease-causing foods does not resolve the symptoms of toxic hunger.](https://sms4smile.com/quotes/joel-fuhrman/simply-restricting-portions-of-the-same-disease-causing-foods-does/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [Micronutrient-poor foods, like pasta, sugar, and soda, don't just give you empty calories and make you fat; they also do damage to the body…](https://sms4smile.com/quotes/joel-fuhrman/micronutrient-poor-foods-like-pasta-sugar-and-soda-don-t-just-give/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [“Iodine and zinc are other nutrients of concern in the vegan diet, though the majority of individuals on vegan diets are not deficient; again,…](https://sms4smile.com/quotes/joel-fuhrman/iodine-and-zinc-are-other-nutrients-of-concern-in-the-vegan-diet/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [“Your health is dependent on the amount of nutrients in your diet. I”](https://sms4smile.com/quotes/joel-fuhrman/your-health-is-dependent-on-the-amount-of-nutrients-in-your-diet-i/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [In the future, it's going to become more and more impossible for the economy to support how expensive medical care is and the number…](https://sms4smile.com/quotes/joel-fuhrman/in-the-future-it-s-going-to-become-more-and-more-impossible-for-the/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [“The most common and least expensive mushrooms—white button mushrooms—showed these strong benefits. If that’s not enough great news about mushrooms, there’s more.”](https://sms4smile.com/quotes/joel-fuhrman/the-most-common-and-least-expensive-mushrooms-white-button-mushrooms/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [Food is really and truly the most effective medicine.](https://sms4smile.com/quotes/joel-fuhrman/food-is-really-and-truly-the-most-effective-medicine/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [Cancer is caused by what you do for many, many years, not what you do for a few weeks or months.](https://sms4smile.com/quotes/joel-fuhrman/cancer-is-caused-by-what-you-do-for-many-many-years-not-what-you-do/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [“The only other nutrients low or borderline low with a diet without animal products are B12, zinc, iodine, and the marine fats eicosapentaenoic acid…](https://sms4smile.com/quotes/joel-fuhrman/the-only-other-nutrients-low-or-borderline-low-with-a-diet-without/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [“Week 1: Too Busy to Cook a Nutritarian Menu Day 1 BREAKFAST Oatmeal with blueberries and chia seeds. Combine 1/ 2 cup old-fashioned oats…](https://sms4smile.com/quotes/joel-fuhrman/week-1-too-busy-to-cook-a-nutritarian-menu-day-1-breakfast-oatmeal/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [We need radical dietary improvement, and the earlier in life that change is made, the better. Just following a vegan diet or eating a…](https://sms4smile.com/quotes/joel-fuhrman/we-need-radical-dietary-improvement-and-the-earlier-in-life-that/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

> [Excess body fat alters the levels of the hormones insulin, leptin, and estrogen, and these factors are believed to be responsible for the acceleration…](https://sms4smile.com/quotes/joel-fuhrman/excess-body-fat-alters-the-levels-of-the-hormones-insulin-leptin-and/)

[Joel Fuhrman](https://sms4smile.com/quotes/author/joel-fuhrman/)

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                        "text": "Leafy greens such as romaine lettuce, kale, collards, Swiss chard, and spinach are the most nutrient-dense of all foods.",
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                        "text": "The indisputable fact is that nutritional science is the most powerful weapon available to win the war on cancer.",
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                        "text": "“Be aware, though, that once you’ve been diabetic, the tendency to become diabetic again remains if you regain weight or go back to unhealthy eating. This is a new diet style and lifestyle forever. You”",
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                        "text": "“Several studies illustrate the dangers of giving insulin to the adult diabetic. In one such study, when diabetic patients were given insulin, compared to those given metformin (Glucophage), the risk of death from heart attacks tripled.5”",
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                        "text": "“Use all spices and herbs, except for salt. When using condiments, a little mustard is okay, but pickled foods contain too much salt and should be avoided. If you love to use ketchup or tomato sauce, you may find a lower-calorie, unsweetened ketchup at the health-food store and a tomato sauce made with no oil. Better yet, make your own tomato sauce with onion and garlic but no oil or salt.”",
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                        "text": "“EAT YOUR GREENS FRUIT SMOOTHIE SERVES 2 5 ounces baby spinach 1 banana 1 cup frozen blueberries ½ cup unsweetened soy, hemp, or almond milk ½ cup pomegranate juice or other unsweetened fruit juice 1 tablespoon ground flaxseeds Blend all the ingredients in a high-powered blender until smooth and creamy.”",
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                        "@type": "Quotation",
                        "text": "“Easy Avocado Dressing Serves: 4 2 avocados 1 lime, juiced 1 clove garlic, minced ¼ cup minced onion 2 tablespoons nutritional yeast ⅛ teaspoon cayenne pepper or more to taste ¼ cup water Place all ingredients in a high-powered blender or food processor and puree until smooth. Add additional water if needed to adjust consistency.”",
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                            "caption": "“Easy Avocado Dressing Serves: 4 2 avocados 1 lime, juiced 1 clove garlic, minced ¼ cup minced onion 2…” — Joel Fuhrman",
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                        "text": "“What if all Americans: ate a large bowl of green salad daily had a large serving of steamed greens daily ate a cup of beans daily had at least an ounce of raw seeds and nuts daily ate at least three fresh fruits daily had some tomatoes, peppers, onions, mushrooms, herbs, and garlic daily”",
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                        "text": "“MICROGRAMS OF FOLATE IN FOLATE-RICH FOODS Asparagus (1.5 cup cooked) 402 Edamame (1 cup cooked) 358 Lentils (1 cup cooked) 358 Broccoli (2 cups cooked) 337 Chickpeas (1 cup cooked) 282 Adzuki beans (1 cup cooked) 278 Romaine lettuce (3 cups raw) 192 Brussels sprouts (2 cups cooked) 187 Spinach (3 cups raw) 175”",
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                        "text": "“The only nutrients lacking in a vegan diet are vitamin B 12 and the long-chain omega-3 fatty acids EPA and DHA. One should also consider supplementation with iodine and vitamin D, depending on one’s exposure to sunshine and consumption of seaweed for iodine. The amount of zinc might be somewhat suboptimal with a vegan diet because of zinc binding by phytates in plants, but otherwise, animal products don’t provide anything that you can’t get in a safer package—from consuming plant foods. So eat less animal products—consider hardly eating them at all—for the best health and then supplement wisely and conservatively to make up for any insufficiencies.”",
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                        "text": "“Legume or bean intake is an important variable in the promotion of long life. An important longitudinal study showed that a higher legume intake is the most protective dietary factor affecting survival among the elderly, regardless of their ethnicity. The study found that legumes were associated with long-lived people in various food cultures, including the Japanese (soy, tofu, natto), the Swedes (brown beans, peas), and Mediterranean peoples (lentils, chickpeas, white beans).2 Beans and greens are the foods most closely linked in the scientific literature with protection against cancer, diabetes, heart disease, stroke, and dementia.”",
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                        "text": "“Week 1: Too Busy to Cook a Nutritarian Menu Day 1 BREAKFAST Oatmeal with blueberries and chia seeds. Combine 1/ 2 cup old-fashioned oats with 1 cup water or nondairy milk. Heat in microwave on high for 2 minutes, stir and microwave an additional minute. Stir in thawed frozen blueberries and chia seeds. One apple or banana LUNCH Huge salad with assorted vegetables, walnuts, and bottled low-sodium/ no-oil dressing Low-sodium purchased vegetable bean soup One fresh or frozen fruit DINNER Carrot and celery sticks, cherry tomatoes, raw cauliflower, and red pepper slices with bottled low-sodium/ no-oil dressing Sunny Bean Burgers* on 100 percent whole grain pita with tomato, red onion, sautéed mushrooms, and low-sodium ketchup Black Cherry Sorbet* or fresh or frozen fruit”",
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                        "text": "“The bottom line is that insulin use creates a vicious cycle that cuts years off a person’s life. Insulin both blocks cholesterol removal and delivers cholesterol to cells in the blood vessel walls, increasing the risk for heart attacks and strokes. Almost 80 percent of all deaths among diabetics are due to hardening of the arteries, particularly coronary artery disease. Many diabetics turn to their physician for guidance, but oftentimes the well-meaning doctor only worsens the problem by prescribing more insulin. The extra insulin does not just cause heart disease, weight gain, and the eventual worsening of the diabetes; as with type 1 diabetes, insulin can increase the risk of cancer as well. Type 2 diabetic patients exposed to insulin or sulfonylureas, which push the pancreas to produce more insulin, have significantly increased incidence of cancer at multiple sites.”",
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                        "@type": "Quotation",
                        "text": "“Day 4 BREAKFAST Thawed frozen blueberries or strawberries mixed with currants, crushed walnuts, and raw sunflower seeds LUNCH 100 percent whole grain wrap or pita with mixed greens, tomato, avocado, sliced onion, and Russian Fig Dressing* or bottled low-sodium/ no-oil dressing (add 2 ounces of baked chicken or turkey if desired) One fresh fruit. Always keep some apples on hand, because they don’t get crushed when traveling with you. DINNER Salad with bottled low-sodium/ no-oil dressing White Bean and Kale Soup* or low-sodium purchased vegetable bean soup with added frozen vegetables Apple Surprise* or fresh or frozen fruit”",
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                            "caption": "“Day 4 BREAKFAST Thawed frozen blueberries or strawberries mixed with currants, crushed walnuts, and raw…” — Joel Fuhrman",
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                        "text": "“Vitamin B12 helps make red blood cells and keeps your nervous system working properly. It is found mainly in foods of animal origin. Although individuals whose diets are low in animal products dramatically reduce their risk of developing certain diseases and increase life expectancy, they need a supplemental source of vitamin B12. Some people are unable to absorb the vitamin B12 found naturally in food (particularly those in the over-fifty age group),5 and so a supplement is often necessary to optimize immune function, especially in older people.”",
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                        "@type": "Quotation",
                        "text": "“Sunny Bean Burgers Serves: 2 ¼ cup sunflower seeds 2 cups cooked kidney or pinto beans, or canned no-salt-added or low-sodium kidney or pinto beans, drained ½ cup minced onion 2 tablespoons low-sodium ketchup 1 tablespoon old-fashioned rolled oats ½ teaspoon chili powder Preheat oven to 350 ° F. Lightly oil a baking sheet with a little olive oil on a paper towel. Chop sunflower seeds in a food processor or with a hand chopper. Mash beans in the food processor or with a potato masher and mix with the sunflower seeds. Mix in remaining ingredients and form into six patties. Place patties on the baking sheet and bake for 25 minutes. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to reform the burger. Return the patties to the baking sheet, bottom side up, and bake for another 10 minutes.”",
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                        "text": "“Day 6 BREAKFAST Eat Your Greens Fruit Smoothie* One slice 100 percent whole grain or sprouted grain bread (see Table 18) with raw cashew or almond butter LUNCH Huge salad with assorted vegetables, beans, avocado, sliced red onion, and Walnut Vinaigrette Dressing* or bottled low-sodium/ no-oil dressing One fresh or frozen fruit DINNER Salad with assorted vegetables and leftover Walnut Vinaigrette Dressing* or bottled low-sodium/ no-oil dressing Easy Vegetable Pizza* Blueberry Banana Cobbler* or frozen blueberries with Vanilla Cream Topping*”",
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                        "@type": "Quotation",
                        "text": "“A technique I frequently use when cooking is to roast an entire bulb of garlic and squeeze out the roasted “paste” that is formed. I then mix that in a recipe along with one clove of crushed raw garlic.”",
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                        "text": "High salt intake is a risk factor for osteoporosis because excess dietary sodium promotes urinary calcium loss, leading to calcium loss from bone and therefore decreased bone density.",
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}
```