Is this list of 20 really the healthiest? Here’s my analysis. β₯οΈ π Next: Top 10 Superfoods To Crush Inflammation. https://youtu.be/QZ_HHik_QyM β₯οΈ Check Out My Favorite Daily Immunity Supplement: NACPRO+ https://nacproplus.com/
Welcome to @HealthyImmuneDoc
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The trauma of working in the frontlines as an acute and critical care Infectious Disease specialist during the chaos and stress of 2020-21, motivated Dr. Liu to promote practical health and wellness principles for her community.
HealthyImmuneDoc youtube channel is an extension of her education campaign to help people understand how to optimize immunity and inflammation and slow down premature aging caused by acute and chronic conditions.
Everyone is welcome!
Dr. Liuβs Bio
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Dr. Liu is the co-founder of NACPro+, dedicated to optimizing immunity and wellness.
Dr. Liu graduated from Loma Linda University School of Medicine in 1998 and is Double Boarded in Infectious Disease and Internal Medicine. She is licensed in the state of California.
This channel is separate from Dr. Liuβs duties as Attending Medical Staff @ Cedars-Sinai Medical Center and as Assistant Professor at Loma Linda University School of Medicine. The views on this channel are her own.
VIDEO TOPICS:
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00:00 Introduction
00:45 # 20 Halibut
00:58 Skin Health
01:13 Selenium
02:15 Inflammation & Seafood
02:32 Vitamin B6 & Nerves
03:20 EPA Safe Fish List & Mercury
04:01 Omega 3 Fats EPA, DHA, ALA
04:22 Omega 6 Fats
05:39 Mercury Poisoning
05:57 #19 Beets
06:30 Athletic Performance
06:44 Beet Sugar vs Whole Beet
07:08 Color of Food
08:01 # 18 Brussel Sprouts
08:17 Sulforaphanes
09:16 Browning Food
10:02 # 17 Lean Beef & Raw Meats
11:10 Fat Soluble Toxins
12:36 Iron & Hemochromatosis
13:27 # 16 Bell Peppers
13:58 Vitamin C
14:41 Saturated Fat
15:17 # 15 Kale
16:16 Added Sugar
16:49 Morning Smoothie
17:06 # 14 Almonds
18:10 # 13 Apples
19:00 Quercetin
19:52 # 12 Blueberries
21:06 Recovery
21:22 # 11 Chicken Breast & UTI
22:38 # 10 Ginger & Health Benefits
25:04 # 9 Spinach
25:58 # 8 Sweet Potatoes
26:47 Vitamin A & Immunity
27:18 # 7 Mushrooms
28:42 #6 Beans
29:18 Bloos Sugar Control
29:48 # 5 Oats
30:54 Added Sugar
31:58 # 4 Garlic
32:45 Healthiest Pasta
33:40 # 3 Wild vs Farmed Salmon
34:38 Omega 3 vs Omega 6 Fats
36:02 # 2 Avocados
37:28 # 1 Broccoli
LEGAL DISCLAIMERS:
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Sorry, occupational hazard: This is NOT medical advice, nor can I give you medical advice. I AM NOT YOUR DOCTOR. This video does not create a doctor-patient relationship between Dr. Liu and you. Everything here is for general informational purposes only and not for the purpose of providing medical advice. Information in this video is not intended to be a substitute for professional medical advice and it should not be used to self-diagnose nor should it substitute for a medical exam, treatment, diagnosis, and prescription or other recommendations by a professional medical doctor. You should not make any changes in your health regimen or diet before first consulting a physician. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Users should not disregard or delay in obtaining medical advice from health care professionals for any medical condition.
Also, some of the links in this post may be affiliate links, meaning, at no cost to you, I will earn a small commission if you click through and make a purchase. But if you click, it really helps me make more of these videos!
All non-licensed clips are used for fair use commentary, criticism, and educational purposes. See Hosseinzadeh v. Klein, 276 F.Supp.3d 34 (S.D.N.Y. 2017); Equals Three, LLC v. Jukin Media, Inc., 139 F. Supp. 3d 1094 (C.D. Cal. 2015).
hi friends watch Mojo has 17 billion views and they made a video on the top 20 healthiest foods in the world well I was wondering if I would eat them I don’t know let’s watch and find out dessert until you eat your broccoli oh fine welcome to watch Mojo and today we’re counting down our picks for the top 20 healthiest foods salad it’s a super simple but very elegant and highly delicious salad for this list we’re looking at the foods with the most nutritional value and overall health benefits that we can all buy what’s your favorite healthy food let us know in the comments number 20 hbit okay halit was not a salad I don’t quite agree with halit let’s see what they say looking for a new skincare routine you might want to spend less on expensive lotions and more on fish well I agree lotions are not the way for skin Health however I’m not sure you need to eat fish to have goodlook skin but we’ll see hit a popular white fish is an excellent source of selenium well it is a good source of selenium but a better source of selenium is actually Brazil nut so one Brazil nut has like 90 micrograms selenium so I eat one Brazil nut once a week and I actually don’t eat hell of it a mineral with antioxidant properties that can help keep your SK skin looking great so that is very true how but is actually not a good source of selenium compared to the Brazil nut which is the highest source of selenium amongst all the foods in the world so I believe something like 100 gram of hbet is maybe equal to 50 micrograms of selenium whereas a one single selenium nut 1 o is already like 90 micrograms of selenium so there’s no comparison you can get a much richer selenium Source um that’s [Music] cheaper research also indicates its power in the fight against inflammation and heart disease yes Seafood actually particularly Fish can be good for inflammation depending on the type of fish and depending on what else is in it cabet is also rich in protein and vitamins including B6 which is said to Aid cognitive functions remember B6 is very very important for neurological Health they don’t call Fish brain food for no reason with just a bit of seasoning like salt pepper olive oil and lemon juice never really liked lemon juice on my fish but the salt I find seafood already salty so it’s not something that I think is necessary but I know people like salt you can prepare a delicious halet dinner that’s both light and filling before serving sprinkle a little extra of those chopped chives on top for a pop of green and and then dig in now that actually looks really pretty but I never actually liked that kind of fish the type of fish that I always ate when I grew up was made out of garlic a ginger and green onions those are my favorite type of fish now I don’t eat fish because halit is actually not even on the epa’s safe list for a frequent fish to eat because it’s full of mercury and that’s the problem with seafood even though it has beneficial properties like selenium like omega-3 fatty acids and that’s why fish or seafood is linked to heart health it’s so heavily contaminated with pollutants because it swims basically in a giant toilet bowl I mean people have used our oceans to throw away their waste products and these fish they swim in it and amazingly halet is kind of a strange fish it’s a flat fish and I used to eat this all the time my mom would buy halet it’s actually very delicious it’s an excellent source of Omega-3 fat and you need omega-3 fats there’s actually three types of omega-3 fats there’s DHA EPA which you get from seafood and ala which you get from Plants now your body can convert ala into DHA and EPA if you don’t have too much Omega 6 fatty acids right so if you eat let’s say flax seed Ed anami beans walnuts you’re going to get plenty of ala but that ala is beneficial if you can convert it to EPA and DHA but if you eat too much omega-6 rich foods for example like vegetable oils people say seed oils as well as chicken and pork then you actually inhibit your body’s natural conversion of ala to omega-3 fats anyway that’s like a side note but I do admit Seafood if it wasn’t so heavily polluted would be something that I would eat but I don’t eat it because there’s so much pollution once you get mercury in your system comes had so many different forms of toxicity all I remember is that when I was in high school chemistry I was so excited cuz I wanted to take that chemistry class I had heard so much about it but the first day was so disappointing because all we did was spend like the day on safety right so the teacher told us if we break a thermometer to call him right away and not to go buy it because in those days our thermometers were mercury thermometers and so when you spill Mercury it’s a liquid right because it’s so slippery but it can aerosolize so anyway it’s just very toxic depending on if you get toxic Mercury from organic Mercury inorganic Mercury or Elemental Mercury there’s different symptoms associated with it and most people in the US if they get mercury poisoning it’s because they have overeaten seafood this hbet will be incredibly moist light and Flaky and oh so delicious number 19 beets okay that I agree with beets are actually very healthy you don’t have to be Dwight shuit to appreciate beets you know what nobody cares about your stupid beet Farm beets are the worst people love beets nobody likes beets everyone loves beats nobody likes beets Dwight people love beets like people literally they sell beet juice they sell beet Roots I love them in salads they actually have beet powder athletes love beats it helps with Optimal Performance it actually enhances is athletic performance and it reduces blood pressure it’s a excellent excellent source of food now don’t confuse beet sugar with whole beets right so they actually can make table sugar out of beets because it’s so sweet and that’s not a beet that’s an ingredient from a beet it’s kind of like you know processing fructose from corn right it’s not corn it’s fructose from corn and those are different parameters when you dissect it okay so just because it says beet sugar doesn’t mean it’s actually healthy but whole beets are excellent vegetables known for their purple complexion and I look for purple foods that purple food is the anthocyanins the polyphenols that reduce inflammation AR Shock full of beneficial nutrients among the many vitamins and minerals contained in beets are potassium magnesium and vitamin C those are all super important super healthy more there are under 60 calories in a cup of beets so you can eat plenty without exceeding your daily caloric intake it’s hard to gain weight when you’re eating Whole Foods like beets I think it’s just cuz you haven’t had this recipe yet beets also promote good digestion with their fiber content and may help with both mental and athletic ability absolutely I used to give my mom beads and I recommend beets to many many people there are many ways to enjoy beets such as roasted for a salad in Juice form or simply eating raw when it comes to nutritious vegetables it’s hard to beat beets now number 18 brussels sprouts brussels sprouts have gotten a bad RP for far too long oh my God it’s brussels sprouts that’s worse than no food the health benefits a that that’s not true brussel sprouts are so healthy Sprouts in general are super healthy and it’s a cruciferous vegetable and I look for cruciferous vegetables because they have a special component called sophanes actually they have morinas which an enzyme that converts their goal into sophanes that help our bodies detoxify so I look for christopherus vegetables it’s a little chewy right if you don’t thoroughly cook it but it tastes delicious if you cook it well it’s a loner enough reason to dine on these tiny relatives of cabbage among the nutrients brussel sprouts provide are fiber protein and vitamins K C and A they’re also great for your immune system yeah exactly if you can detoxify that’s helping your immune system and there’s even even research that suggests brussels sprouts could help fight against cancer by warding off carcinogens that is true still skeptical about adding brussel sprouts to your next dinner Crispy Crunchy salty on the outside that’s actually not a beneficial Brussels sprout dish I mean they literally just said a couple lines ago about it fighting carcinogens Now by burning your food you’re making carcinogens right so like it’s contradicting what it’s trying to do okay so this food is not something that I would recommend because they burn the food right they cooked it at 400Β° F by their little you know image that they put in earlier and they made it brown when you make food Brown you’re actually making carcinogens right so if you want this to be anti-carcinogenic you can’t charal your food on the outside these are sure to turn anybody into a Brussels sprout laa try roasting them in olive oil and adding them to a healthy pasta dish you may be amazed by just how much you love them number 17 lean beef no no like this is so wrong for so many reasons number one he’s dangling the beef like over the kitchen right so even though he doesn’t see it but all these germs are spilling everywhere and beef is one of the dirtiest Foods I mean just animal Meats in general right so that now you’re dangling like E coli salmonella probably some kiella some caor there’s so many different germs on animals and so you don’t want to dangle any kind of raw meat in your kitchen it’s just not good if you’re trying to eat healthy you don’t want to load up on fast food hamburgers give me 700 crusty Burgers you want fries with that you did it Dad you saved us I’m proud you’re my father go away eating however hamburgers are not good are other ways to enjoy beef without sacrificing nutritional value choose lean cuts of beef with minimal amounts of fat and cholesterol that’s true if you have to eat beef then I would say lean cuts of beef because most people worried about fats and cholesterol well in the fat also are toxins that the animal collects right so the environmental pollutants pesticides dioxins so you really don’t want to eat the fat not just because it has cholesterol un saturated fat but really because it collects toxins consult with your butcher for the best beef for your diet and remove any excess fat on the meat with this extra fat gone you don’t have to worry about cholesterol and saturated fat content that’s not true because animals now are fatter than before if you look at the beef there’s like white lines those white lines are fat right so that when you eat animal meat I mean cell membranes are all made out of fat you will eat fat in the animals chicken breast is like 20% saturated fat so it’s not true that just because you cut off the extra fat and that you don’t have to worry about saturated fat and cholesterol that’s that’s not true cuz you’re still eating quite a bit even though it says it’s lean meat right this is a great dish it’s fast feeds a lot of people very inexpensively and if you look it’s cooked to Perfection okay yeah no that is not cooked at all I mean that meat is pink yeah I wouldn’t eat that that’s like food poisoning grade in my book like I I wouldn’t eat any meat that wasn’t thoroughly cooked no pink for me instead you can enjoy nutritional benefits like iron nasin and of course protein well the interesting thing about iron is that I believe something like one in 200 people of northern European descent actually has a condition called hemocromatosis in which they’re super iron absorbers and the problem with that is that iron accumulates in their body and they get um liver damage it can accumulating other tissues so there are genetic testing to figure that out but one in 200 American people of northern European descent actually have this condition so to eat iron rich foods would not be ideal right and women get diagnosed later because they have menstrual periods but if you are of um northern European descent you may want to talk to your doctor about getting that genetic testing and make sure you’re not a super iron absorber where’s the beef hopefully in your fridge number 16 bell peppers not everyone can handle the the spice content of jalapenos or Habaneros but bell peppers can be enjoyed without [Music] pain they’re also incredibly good for you available in a variety of colors such as red yellow orange and green I would pick the red ones I like the the richest darkest reddest tinge colors of foods these sweet peppers add crunch pleasing visuals and nutritional value to all kinds of meals among their biggest pluses is their vitamin C content with a red bell pepper containing triple the amount of an orange that’s true one red bell pepper has more vitamin C than one orange actually equal to three oranges oranges are more sour in a sense because of its citric acid content not ascorbic acid vitamin C is ascorbic acid so they actually purified vitamin C from Papa which is a pepper they’re also teeming with potassium and numerous other vitamins they also contain antioxidants known as carotenoids oh those are excellent for your gut health and for your skin it are suggested to promote Good Eye Health stuff some bell peppers with lean ground beef and you’ll have a that is a toxic inflammatory pepper like I would not eat that that is full of saturated fat I mean you just cut the the fat off the meat and then you added it in with all that cheese right like that doesn’t make any sense if you’re going to cut saturated fat then why are you like eating something else with saturated fat that doesn’t make any sense to me your fire healthy dinnertime hit try That’s not healthy them out I recommend this you will think me you will come back to this video for sure it’s delicious number 15 kale kale and that kind of kale that Dinosaur Kale the one that’s not curly the one on the this one on the left is the one that I would eat remember a few years ago when it seemed like kale was everywhere well that’s one food Trend worth keeping this leafy vegetable a cousin of cabbage is regarded as a superfood due to its great nutritional content it’s bright it’s fresh you get the fruity flavor from that olive oil and then the garlic salt and lemon just give it the perfect kick with one cup of kale you get a great serving of pottassium magnesium vitamins a B6 C and K and more kale also has plenty of antioxidants and may protect against cancer oh yeah kale if I was a smoker I would eat kale every day I don’t smoke and I eat kale every day commonly associated with being green there’s also a purple variety that can add a great pop to any plate make a kale salad cook it on the stove with so I don’t know what they’re putting in that shake but they just added a bunch of sugar some syrupy things so yeah like why why would you do that right it you could make it sweet with fruit but they decided to add some syrup of some sort and the cream not sure what the cream is anything creamy like that I’m always suspicious lemon and garlic or just throw some in your morning smoothie we will always hail the power of kale I do a morning smoothie too except that I don’t put that white cream nor do I put any sugar all I put is blueberries soy milk or any other plumm milk and Dinosaur Kale and I think um and some amla Indian gooseberries and I grind that up and then I drink it that’s how I eat my kale number 14 almonds oh almonds now that’s really good for skin fun fact almonds aren’t actually nuts they’re seeds well fun fact all nuts are seeds right they’re all seeds another fun fact they’re one of the healthiest snacks available easy to grab a handful for a quick snack and they’re great to take with you since they don’t require any Refrigeration almonds can help you you feel better on the inside and outside their high vitamin E content is suggested to help fight cancer and heart disease and their antioxidants can help reduce visible aging provided you leave the skin on which that’s not doing right that’s like making almond milk so it’s removing a lot of the fiber and the other nutrients are bad cholesterol levels in check by eating almonds their versatility is another huge positive almonds can be enjoyed in a salad with cereal in almond milk or just as is a midday snack they might not be nuts but we go nuts for them number 13 apples apples are really good regardless of how often you eat apples you should still see a doctor whenever necessary there’ll be plenty of apples for you nobody will take away your precious app however these sweet and crisp no that that is not a healthy food to eat apple pie is not Apple that’s like processed food fruits can still do wonders for your overall health they’re full of soluble fiber which can Aid with digestion and help to keep cholesterol down not if you’re going to eat apple pie but it still has soluble fiber but you’ve just now probably added sugar and a bunch of saturated fat and refined carbohydrates to make that pie dough they also contain corsin a powerful antioxidant that may help to prevent type 2 diabetes and and protect against asthma I love crystin it is one of my favorite nutrients to eat so many different kinds of apples available how do you know which one to get as you can see here they’re soft but they haven’t broken down they’re not mushy any Apple is a good one but among the healthiest are Fuji red delicious honey crisp and Granny Smith how do we like them apples a lot when it comes to fruit the healthiest fruit usually is the you know where’re talking about sweet Foods is consumed in the raw form and once you start processing it and you add sugar or you add fat like butter or coconut oil or whatever oil now you have turned that into a less healthy food to eat and I would eat the apple but I would not eat that apple pie that is not the same food number 12 blueberries okay that blueberries so far they’ve actually said lots of things that I would eat and now should rank them higher so I would be really interested to see what they’re going to rank as 1 to 11 because some of what they’re saying I would rank in the top 10 and blueberries are something that I eat every single day and I feed berries to my family because of those anthocyans so let’s listen on if you look at blueberries closeup you’ll see they aren’t actually blue rather they’re a dark shade of purple what is happening wa is that uh a blueberry this is due to their anthocyanin content a pigment with antioxidant and cancer and virus fighting properties and that’s not all when it comes to blueberries they are also a Heart Smart sweet treat that helps to keep blood pressure and cholesterol down and they help to keep blood sugar down search also shows its potential in aiding cognitive stability you could see improvements in multitasking flexible thinking and remembering information after a period of time you can eat blueberries and salads oatmeal smoothies or just as is a snack from the palm of your hand it’s hard to feel blue when you’re enjoying blueberries and I would add that research has also shown that it helps with muscle fatigue it actually decreases muscle inflammation and it also improves your gut microbiome so there are so many healthy reasons to eat blueberries I think we could go on and on number 11 chicken breast okay that I disagree like I don’t even really know how they’re going to eat this chicken breast but do not agree that chicken breast is a healthy food Fried Chicken is delicious but it’s not something you should eat all the time fortunately there are other healthier ways to enjoy the great taste of chicken the seasoning mix on the outside of this chicken is loaded with flavor and when you slice into it it’s so incredibly tender and moist just look at all of those juices glistening in the light one of the best cuts is chicken breast which is packed with protein and fairly low in calories and fat if you’re trying to build muscle this protein can really help you with developing strength you can also enjoy minerals like nasin and selenium as well as Vitamin B6 how you prepare the chicken breast is also important we recommend baking it with a little olive oil various herbs and spices and some veggies to accompany it such as a spinach salad you can see that it’s juicy it’s perfectly cooked white all the way through just how Everyone likes it you won’t be crying foul when you make chicken breast right yeah so people who actually bring chicken home have higher rates of drug resistant urinary tract infections so I’ll just leave it at that but chicken is not a health food number 10 ginger and I’ve also made another video all about chicken something to season your chicken breast with try Ginger Ginger is very good I grew up on Ginger my parents always gave me ginger whenever I didn’t feel well I thought it was like a tub it was probably just a regular mug of Ginger water ginger tea but super concentrated really hard for a little kid to drink but I drank it and he sent me to school so I’ve had perfect attendance from like kindergarten till 12th grade because every time I had the sniffles or our cold my dad would just feed me ginger and send me to school Ginger is an energy boosting Ally great for digestion great for circulation great for just warming up the body getting it going not only can ginger add a great zinc to dishes both sweet and savory it’s also very good for you osteoarthritis patients saw their pain go down after using Ginger and those with type 2 diabetes saw their blood sugar reduced plus if you’re dealing with an illness such as a cold or a sore throat it can provide relief there are even signs of Ginger helping with nausea experienced during pregnancy as well as chemotherapy although ginger has a strong flavor I take Ginger whenever I go on a plane whenever I sit in a train any kind of Transportation cuz I get motion sickness I take Ginger capsules and it um helps me tremendously whereas before I would have to take drugs and then they would knock me out put me to sleep ginger doesn’t do that it’s one of my favorite things to take on the road you can reduce the intensity by cooking it I love Ginger because it’s got so much flavor it’s a little bit spicy a little bit floral and there’s so many different ways you can add it to all of your baked goods grind up some ginger and add it to your next healthy meal you can eat it as a tea you can put it in your baked goods you can stir fry with it if you eat meat put it with your meat if you eat vegetables put it with your vegetables you can put in your soup it’s so versatile it is a strong flavor but you can get the powder for people who have headaches Ginger actually can help with headaches Ginger can actually help with menstrual cramps so there’s so many things that Ginger can help do and you don’t necessarily have to eat the raw form although I love to eat that but you can eat it cooked or you can eat the powdered Ginger that’s also very effective as well number nine spinach it might not give you Popeye’s strength but spinach can still do a lot for you all right Eat Your Spinach no way yes way with plenty of antioxidants vitamins and minerals there’s so much to appreciate about this leafy green vegetable its benefits can be felt in everyday life with reduced inflammation and improved Vision among the reported perks of eating more spinach it can even help you to recover faster from injuries it’s easy to incorporate spinach into your diet that looks perfect you see how much spinach it took for us to get that little amount but I tell you it is definitely worth it sautΓ© it in olive oil and lemon juice and serve it as a side substitute it for lettuce on your sandwiches I would say um if you’re going to serve it as a side then you should have other sides right so because most of the plate should be green or mix it with some pasta you can be seeing Green in the best way possible number eight sweet potato I love sweet potatoes I would actually go for purple sweet potatoes which are actually yams but sweet potatoes are excellent source of vitamin A we don’t mean to knock white potatoes which are affordable and can be prepared in a variety of ways but sweet potatoes are also lowcost and versatile as well as a lot healthier sweet potatoes also come in many varieties so you’ll frequently see an entire rainbow of colors in your Supermarket or Farmers Market rich in fiber these colorful vegetables help with digestion as well as overall gut health I I wouldn’t shave the skin off I mean the skin has a ton of nutrients wonder why sweet potatoes are so Orange it’s due to beta carotene an antioxidant that your body turns into Vitamin A which reportedly helps with vision and immune system functioning vitamin A is super helpful with the immune system literally when people get measles like little kids get measles and they had severe measles we actually give them vitamin A infusions and and vitamin A is also a therapy for like acne make a sweet potato for dinner make a hash for breakfast or use them in a bright salad for lunch roasting sweet potatoes is my favorite way to prepare them and putting them in a salad is genius and with these sweets you don’t have to worry about cavities number seven mushrooms oh mushrooms are excellent but it depends on the mushroom cuz some of these mushrooms actually have toxins so you can’t eat them raw not not all of them but many of these mushrooms like the white button mushrooms you can’t eat that raw so it really depends on the mushroom we’re not talking about those kinds of mushrooms these edible fungi are packed with protein and other essential nutrients we have got a very mushroomy situation I’m talking this is mushroom lovers pasta you guys mushrooms provide a great dose of pottassium fiber magnesium and selenium they can also help keep your immune system strong in fact there’s a group known as medicinal mushrooms that are used for disease treatment and overall Wellness this includes ones like shitake turkey tail and REI mushrooms this is one of my favorite mushrooms shitake mushrooms but you do have to cook it that one does have a toxin it can give you a rash and the rash can present like two weeks later so that definitely cook your mushrooms whenever you’re in question you don’t need to order a pizza to enjoy mushrooms either this little combination right here is look how gorgeous they are can you imagine these mushrooms on top of a burger oh I want that right now yeah if you put it on top of a burger it won’t be as healthy right that should go on top like a salad they’re great in pasta salads or even as a healthy substitute for a patty in a burger be like Mario and embrace the power of mushrooms number six beans oh okay yes I absolutely agree I I would actually put beans as number one there are multiple varieties of beans available at your local grocery store and they all have Remarkable Health benefits may I have some more lima beans please certainly more than that certainly more more more they’re a great source of protein thanks to their amino acid content beans also have potential cardiovascular and cholesterol lowering benefits they’re also hearty and filling without being too heavy and they also help reduce blood sugars even in the meal afterwards it’s called the second meal Effect bring together the power of multiple Beans by making a tasty meatless chili I would eat that if they didn’t put anything else you know I would eat that that actually looks good or try a modern take on a three bean salad planting a party and want to make some healthy Refreshments remember that hummus is another type of bean dip try some beans for your well-being number five oats oats are good I wouldn’t eat that kind of Oats very often those are like those are rolled oats or maybe they’re quick oats but um oat Groats I think steel cut oats are right next to it wouldn’t want to start the day with a breakfast that’s tasty filling and nutritious today we’re kicking off breakfast with heart healthy Quaker Oats yeah no that’s actually not the best form of Oats you can eat it but um it has a highest glycemic index right quick oats so I would actually um go for rolled oats which are pretty quick if you have some more time steal cut oats and if you have even a little bit more time oat Groats right so I would rather eat oat Groats it has the lowest glycemic index good call good call real good call while there are many ways to enjoy oats the most common and convenient has to be oatmeal you can enhance the positive health effects of oatmeal by adding things like blueberries what do oats offer well you might already know that they’re a great source of fiber but did you also know that they have ample amounts of magnesium zinc and protein don’t care for oatmeal don’t don’t put that syrup like whether it’s honey Agave maple syrup it’s all sugar right like that would just add inflammation to your system and train your palette to seek more and more sugar instead what I would do is if I wanted something sweet then I would actually cook the oatmeal with some dried fruit dried fruit will suck up some of the water and then the fruit will also leech out some of the sugar right so um that would actually be the quickest way to cook it if you could do it with with fresh too but fresh may not be as sweet so you know dried dates for example would be very sweet and if you cooked it together you you wouldn’t need that sugar and you would be eating a whole food you can add oats to smoothies yogurt or find ways to incorporate them into your dinner recipes while you can’t go wrong with a basic bowl of creamy oatmeal you can also Jazz it up with a variety of sweet and savory flavor combinations to help your body and brain gain with grain use oats number four garlic oh yes garlic my dad used to bring garlic to every restaurant they never ever gave him enough garlic and you know he would always ask and they would maybe give him one or two cloves and then he would have a bunch in his pocket that he would take off so always embarrassing but even though he sent me to school with ginger I got lots of colds and my dad never got any colds maybe it’s not the best thing to eat before a date but garlic has a lot going for it in terms of nutrition this pungent plant is touted for use in fighting ailments like the common cold garlic is like a superfood that prevents almost everything but if you ate that you know like that bowl of noodles you’d be counteracting the superpower of the garlic so not only does this taste fantastic it’s just really really good for you potty no yeah no pasta is processed food right so if you’re going to eat that I would say Don’t eat refined pasta try to find a whole grain pasta like a whole wheat pasta and if you can buy a bean pasta right that’s even better Mind and Spirit it may also help to lower blood pressure and cholesterol levels as well as reduce inflammation and it’s hard to think of a Savory recipe that isn’t improved with a little garlic we love to add it to our pasta or mix it in with a stir [Music] fry you can also reportedly reap more of its benefits if you eat it raw that’s not eating raw though that’s deep frying garlic it’s like I’m not sure you’re going to retain any benefit when you deep fry garlic you enjoy your garlic make sure you brush your teeth afterwards number three wild salmon we specifically mention wild salmon because while you can buy farm raised salmon wild cot is much more nutritionally beneficial what are you doing only selling the finest Farm ra salmon in the county that’s all yeah they’re all free range no Nets no cages they can go wherever they want plus we have smoked salmon farmed salmon is raised on a different diet leading to more fat and less calcium and iron actually the the problem with farm salmon is that they also Harbor more toxins right because they have more fats these toxins actually go in the um fat so they taste better in a sense that it’s a softer meat but the reason why I would stay away from farm salmon is because um it has more higher indust Cal pollutants wild salmon gives you protein potassium and selenium in great quantities it also gives you omega-3 fatty acids which are a must for any healthy diet now omega-3 fatty acids are actually essential so that I’m always looking for foods with omega-3 fatty acids so I eat a lot of walnuts and Nami beans you know lots of different flax seeds they have high amounts of omega-3 fatty acids but when you eat high amounts of Omega 6 fats then that can compete and inhibit your body from converting the omega-3 which is called ala in plants into like beneficial Omega-3s like DHA and EPA and so you have to be careful not to eat then a whole bunch of like seed oils and chicken or or pork because those are also high in omega-6 fatty acids and we just eat too much omega-6 fatty acids it’s like I think the ratio is like 30 to one right people are eating 3 to one um Omega 6es to Omega-3s it’s just way too unbalanced and that’s um part of the health struggles that people are having these are great for your mental as well as physical health and Research indicates that they may help to prevent Alzheimer’s disease pans seering the salmon like that really seals in the juices so every bite is so juicy and Flaky salmon can be cooked in a variety of ways including grilled on the stove top and baked in the oven there’s nothing fishy about this food number two avocados okay avocados are one of my favorite foods to eat I remember my mom ate our very first avocado or her very first avocado in front of me and she just opened it up and scooped it with the spoon and I sat there watching her and asked her you know are you sure that’s edible and I wouldn’t try it and this was I think I was like 4 years old and I just remember that vividly my mom was always an adventurous person and where we were from we’ve never seen an avocado but she loves trying new foods another great source of omega-3 fatty acids is avocados these creamy fruits are full of beneficial fats that help keep you healthy and looking [Music] good they also have high fiber content and lots of vitamin K which is important for keeping your bone strong you can use avocado in all sorts of ways from as a burger topping to in a salad or avocado toast for breakfast there’s even avocado ice cream if you’re looking for a healthy sweet treat this avocado ice cream is so absolutely delicious it’s super creamy and of course what party is not improved by guacamole when it comes to healthy foods we’ll always advocate for avocados yeah my favorite way to eat avocado is on top of my salad my green salad so that you don’t have to add extra dressing cuz the avocado itself is just so creamy it is delicious number one broccoli okay broccoli is excellent um but honestly I would I would put kale number one instead of broccoli but I would eat that when you think of healthy foods broccoli might be the first thing that comes to mind part of the cruciferous vegetable family and resembling a miniature tree broccoli packs a myriad of nutrition into every bite yeah b a nice toss and that’s how you make a really quick easy flavorful side dish it has loads of fiber lots of vitamin C for a good immune system and important antioxidants there are many reasons to bring more broccoli into your diet as Research indicates that it can help with pregnancy and cancer prevention pregnancy prevention I’ve never heard of that I’d have to look that up with all kinds of dishes such as on the side with chicken or salmon or as part of a stir fry the broccoli tastes so good with the roasted yeah you know like black broccoli is not not my idea of a health food lemon and garlic even people who don’t like broccoli will love this recipe we recommend steaming it or for the best results eating it raw no actually I I prefer steaming and you steam it just enough so that turns a brilliant green and you want to do this you want to pre- chop it for at least you know if you can 30 minutes or even longer to allow the morosin in a sense ferment the glucoraphenin into Sephora frames so you want that enzyme conversion so that you can get the glucoraphenin because once you cook it you actually kill the morinas and then you don’t have this conversion and the body doesn’t convert it well and the sorane is really the molecule that we need to get that is the antioxidant to help with the Glu on redo system so mincing it would be great if you have time to pre-o that that would be better but here’s a trick if you don’t have time you can just throw in a pinch of mustard seed powder and that has as marasin you know this is after you cook it so that you can convert your glucoraphenin into sophanes if you don’t have time to pre- chop it and let it sit it’s simply broccoli rocks do you agree with our piics so I agree with most of these Foods I wouldn’t agree with how they cooked it but I have to say that um most of their choices are actually pretty good but if you want to know my choices watch the next video
48 Comments
Every centimetre of our word (above, below, left and right) it was poisoned by us. What is left for a healthy life???
I eat fish just for the halibutβ¦.
Absolutely love all your videos, you are smart, educated, and all you say is backed up by science. If you worked on your thump nails you could get millions of views and you deserve it.
I saw a study on oats and they didn't find a big difference between how different oats affect you except instant with sugar and flavors.
Fat is what makes the Beef taste great!
You can live to be 100 if you get rid of all the things that make you want to live to 100!
Fun and informative, thanks Dr Liu!
Brussel sprouts are great shredded and cook faster that way.
Thank
Please do mα»re of this debunk, explaining, best how toβ¦.love it thx Doc, have a wonderful Sunday ππβ€
Great video, as always π
I have not been able to find oat groats in any store, including Whole Foods.
I think they meant "helping with pregnancy" and "cancer prevention". Anyway, I'd list plain old cabbage as well as sprouted nuts and also sprouts of cruciferous veg, like broccoli microgreens. Lots of nutrients in those squiggly little baby plants. They did not mention that in the world of leafy greens, some people get issues with oxalates, particularly spinach if they consume too much. Bok Choy is a good option.
This was a fun video! I listened while doing my walk (45 minutes to go). Amazing how clueless people are regarding nutrition π’
purple sweet potato is actually Yam? how come, they are completely different
Why do you discriminate against saturated fat? If you have to eat beef? What? No, the meat of ruminants is the cleanest meat. All their stomachs help to product the healthiest possible food on earth.
Blueberries spike insulin.
Beets also help protect the endothelium lining of your blood vessels via your bodyβs nitric oxide cycle.
I've pretty much converted to herbivorism. One big flaw in my diet is the consumption of small amounts of jelly beans and corn chips in the evening. That's how I reward myself after putting in an honest day's work.
Thanks, Doc.
Several medical professionals including nutritionist, have told me that I need to eat more protein in meat form. The only thing that I'll eat is canned tuna and chicken breast. And I have to force myself to eat those things. (I have diabetes 2, and extreme fatty liver)
I recommend Trader Joe's powdered ginger. It comes in handy little packets
Watching them sprinkle the cinnamon on oatmeal reminds me that it's almost toxic if it's not ceylon cinnamon…. true?
Hi Doctor: I like your video. What is a rich food source of vitamin B-12 that you eat on a regular basis? I really need to know how you get sufficient B-12 from food.
26:07-08. You say Vitamin A (in sweet potatoes), but the English captions read Vitamin C! And around 27:00, the captions replace A with both Vitamins E and K! (Sweet potatoes/yamsπ are vitamin A powerhouses, as you say.) Speaking of Vitamin A, Iβve read for decades that dietary A is much better than Vitamin A supplements, which can result in overdosing. So in looking for eye health vitamins on Amazon, I found Clear Nutraceuticals Multimacular Formula (Bilberry, Lutein, Zeaxanthin, Lycopene, etc, plusβ¦10,000 IU Vitamin A (Retinyl Palmitate) (330%).π³ Excess? Is it dangerous? What do you think? I love carrots & sweet potatoes, so eat them a lot. But both my parents have had macular degeneration. ThanksπΊ
I jump with joy, when you put up a video ππππβ€
Well I love the informative clogs you are making, and I understand you want to have a healthy lifestyle… But in the way you are judging and rejecting all the foods that give pleasure, I do not think you are a fun person to hang out with. So rigid and strict. Sounds like a form of orthorexia
Arenβt beets and Brussels spouts very high in oxalates?
This is a great video. Most of us know nothing about food science. We believe what we hear from chefs and cooking celebrities. Learning the truth about the impact of food preparation is like an antidote to the food-porn misinformation. I would like to see more of these. Thank you. Incidentally, I have started using your NACPRO.
They ranked chicken breast higher than kale and blueberries. π Who paid for the that video?
Thank you so much for your information but you talk so fast sometimes I understand I misunderstand you would you please just talk little bit slow thank you
π
pregnancy and cancer preventionπI have to look that up LOL.
Can you give a link to the black cumin powder that you use? Thanks
Fun video to watch!! I wish I had paid more attention in my food science classes, but glad to have you explain! What do you think about roasted garlic—I take a whole head, cut off the top, pour a little olive oil on it and wrap in foil.Bake for a bit, squeeze, and it's like eating garlic butter…
Why dont you have the guts to say," stop eating meat"?
in what for do you take the Amla ?
The vitamin C in the bell peppers is reduced greatly in cooking – but the beta carotene is more absorbable when cooked. So β eat them both ways. Just skip the beef and cheese.
The video was excellent. I had a question for you.
Is honey a healthy food?
Niacin is not a mineral. Obviously the video that you are reviewing was paid off by the food industry, for instance the apples mentioned are most common varieties found in the supermarket. Ditto for the meat industry.
Dr Liu, I absolutely love your videos, you present the info as if I were hearing it from a friend or family helping me.
I hope someday you could do a video on your daily meals and supplements to make it easier to know how to pair foods to optimize benefits as that seems to be the challenge. Food is medicine we can enjoy and benefit but it truly is a science to know how to execute in order for it to be effective. Thank you again for being a wonderful source of info.
Why ginger capsules?
Eat meat
Ibtey hard not to eat two avocados,I eat one a day
Animal fat is god for youβ¦carnivorous diet works well for many peopleβ¦people get leanβ¦.is obvious this woman havenβt try it yetβ¦look her big round face
I like shredding Brussels sprouts thin and topping my salad with it.
Dr. Do you trust βsafe catchβ fish?
I don't eat a lot of fish. But when she said the ocean is a toilet. That hit hard…lol. Truth!