Updated 2019

I go into specifics of the Daily Dozen foods I recommend in my video, Dr. Greger’s Daily Dozen. And for a more thorough dive into the science on these foods, check out my NYT best selling book, How Not to Die. The balance of scientific evidence suggests that the healthiest way to eat is a vitamin B12-fortified diet of whole plant foods. For optimum nutrition, we should be sure to include in our daily diet not only an array of whole grains, beans, nuts, seeds, fruit, and as many vegetables as we can eat, but also specifically dark green leafy vegetables, berries, and white (or green) tea.

Attention should also be paid to these nutrients:

Vitamin B12 (see also Which type of vitamin B12 is best)

At least 2,000 mcg (µg) cyanocobalamin once each week, ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach or at least 50 mcg daily of supplemental cyanocobalamin (you needn’t worry about taking too much) or servings of B12-fortified foods three times a day (at each meal), each containing at least 190% of the Daily Value listed on the nutrition facts label (based on the new labeling mandated to start January 1, 2020—the target is 4.5 mcg three times a day).

Those over 65 years of age should take at least 1,000 mcg (µg) cyanocobalamin every day.

Tip: If experiencing deficiency symptoms, the best test is a urine MMA (not serum B12 level)

Omega-3 Fatty Acids

250 mg daily of pollutant free (yeast- or algae-derived) long-chain omega-3’s (EPA/DHA)

Vitamin D (daily recommendations for those in the Northern Hemisphere; D3 from animal or plant sources may be preferable to the D2 sourced from fungi)

Below approximately 30 ° latitude (south of Los Angeles/Dallas/Atlanta/Cairo) 15-30 minutes of midday sun (15 for those with lighter skin; 30 for those with darker skin) or 2,000 IU supplemental vitamin D

latitude (south of Los Angeles/Dallas/Atlanta/Cairo) Between 30 ° latitude (sample cities above) & 40 ° latitude (Portland/Chicago/Boston/Rome/Beijing) From February through November 15-30 minutes of midday sun (15 for those with lighter skin; 30 for those with darker skin) or 2,000 IU supplemental vitamin D From December through January 2,000 IU supplemental vitamin D

latitude (sample cities above) & latitude (Portland/Chicago/Boston/Rome/Beijing) Between 40 ° latitude (sample cities above) & 50 ° latitude (Edmonton/London/Berlin/Moscow) From March through October 15-30 minutes of midday sun (15 for those with lighter skin; 30 for those with darker skin) or 2,000 IU supplemental vitamin D From November through February 2,000 IU supplemental vitamin D

latitude (sample cities above) & latitude (Edmonton/London/Berlin/Moscow) Above approximately 50 ° latitude (north of Edmonton/London/Berlin/Moscow) From April through September (or even briefer above 60 ° latitude (Anchorage/Stockholm)) 15-30 minutes of midday sun (15 for those with lighter skin; 30 for those with darker skin) or 2,000 IU supplemental vitamin D From October through March (or even longer above 60 ° latitude (Anchorage/Stockholm)) 2,000 IU supplemental vitamin D

latitude (north of Edmonton/London/Berlin/Moscow)

Calcium

At least 600 mg daily via calcium-rich plant foods—preferably low-oxalate dark green leafy vegetables, which includes all greens except spinach, chard, and beet greens (all very healthy foods, but not good calcium sources due to their oxalate content).

Iodine

For those who don’t eat seaweed or use iodized salt, a 150 mcg daily supplement The sea vegetable hijiki (hiziki) should not be eaten due to high arsenic levels Kelp should be avoided as it tends to have too much iodine



Iron

All menstruating women should increase their absorption by combining foods rich in iron and vitamin C at meals and should get checked for iron-deficiency anemia every few years

Men should be checked for an iron overload disease before any attempt to increase intake

Selenium

Northern Europeans may need to take a supplement or eat a daily Brazil nut

-Michael Greger, M.D.