how to take your Dr. Greger supplements
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Amla powder, derived from drying and grinding the Indian gooseberry, is renowned for its nutritional and medicinal properties. Amla powder adds tangy flavor and health benefits to dishes, beverages, and skincare products, particularly in traditional Indian Ayurvedic culture.
Health Benefits:
Daily amla consumption can decrease oxidative DNA damage (Page 118).
Amla is one of the most antioxidant-packed foods in the world.
Nutrition for ¼ tsp. of Amla Powder:
1 Calories
0g Fiber
0g Protein
How to Incorporate:
Amla powder works well in Indian-inspired dishes.
You can also add it to a spice packet and take it as a supplement by adding 1 part turmeric, 1 part amla, 1 part black cumin, 1 part pippali (¼ tsp each), wrap it in edible film, and dip it in water.
Where to buy:
Check out these Amazon links to get yourself some amla powder and edible film!
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Black cumin is a spice native to South Asia, the Middle East, and North Africa. Harvested from the seeds of the Nigella sativa plant, it has been used for centuries in culinary and medicinal practices. The seeds are small, black, and triangular in shape, and they have a distinct peppery and slightly bitter flavor. Black cumin is a common ingredient in dishes throughout the region, adding depth and complexity to curries, bread, pickles, and other savory foods.
Health Benefits:
Boosts AMPK, an enzyme that induces autophagy. Autophagy is the natural process by which cells clean out damaged or unnecessary components to maintain their health and functionality (Page 19).
“From more than a thousand papers published in the medical literature about the spice, daily black cumin consumption has been found in systematic reviews and meta-analyses of randomized controlled trials to significantly improve weight loss, cholesterol, triglycerides, blood pressure, and blood sugar control (Page 20).”
May also lower markers of inflammation (Page 20).
Nutrition for ¼ tsp. of Black Cumin:
2 Calories
0.4g Fiber
0.2g Protein
How to Incorporate:
Season meals with black cumin. It goes well with dal, curries, stir fries, falafel, and more.
You can also add it to a spice packet and take it as a supplement by adding 1 part turmeric, 1 part amla, 1 part black cumin, 1 part pippali (¼ tsp each), wrap it in edible film, and dip it in water.
Where to buy:
Check out these Amazon links to get yourself some black cumin seed powder and edible film!
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Pippali, also known as long pepper, is a spice derived from the dried fruit of the Piper longum plant. Native to the Indian subcontinent, it has been used for centuries in traditional Ayurvedic medicine and culinary practices. Pippali is characterized by its spicy flavor, reminiscent of black pepper but with a more complex and slightly sweet taste. It is commonly used in Indian, Southeast Asian, and Middle Eastern cuisines to add heat and flavor to various dishes, such as curries, stews, and spice blends.
Health Benefits:
Contains a natural senolytic compound: piperlogumine (Page 43). A senolytic compound is a substance that selectively targets and eliminates senescent cells, which are aged or damaged cells that can contribute to aging and age-related diseases.
Nutrition for ¼ tsp. of Pippali:
5 Calories
0g Protein
0g Protein
How to Incorporate:
Season meals with pippali to add heat.
You can also add it to a spice packet and take it as a supplement by adding 1 part turmeric, 1 part amla, 1 part black cumin, 1 part pippali (¼ tsp each), wrap it in edible film, and dip it in water.
Where to buy:
Check out these Amazon links to get yourself some pippali powder and edible film!
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Turmeric is a vibrant yellow-orange spice derived from the Curcuma longa plant, native to Southeast Asia. It has been used for thousands of years in traditional Indian, Chinese, and Ayurvedic medicine, as well as in culinary practices. Turmeric is known for its earthy flavor with a hint of bitterness and peppery undertones. It is a staple ingredient in curry powders and is often used to flavor dishes such as curries, stews, rice, and soups.
Health Benefits:
“Turmeric is scored as the most anti-inflammatory food in the Dietary Inflammatory Index (Page 97).”
Turmeric may protect against breakage of our strands of DNA (Page 118).
Nutrition for ¼ tsp. of Turmeric
2 Calories
0.7g Fiber
0.1g Protein
How to Incorporate:
Season savory meals with turmeric. It goes well in tofu scrambles, stir fries, curries, and more.
You can also add it to a spice packet and take it as a supplement by adding 1 part turmeric, 1 part amla, 1 part black cumin, 1 part pippali (¼ tsp each), wrap it in edible film, and dip it in water.
Where to buy:
Check out these Amazon links to get yourself some turmeric powder and edible film!
Below is a list of other foods featured in Dr. Greger's recent book "How Not to Age." We've included nutritional information for each food, as well as some ways to add them to your everyday diet!
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Oyster mushrooms grow naturally in various regions worldwide, including Asia, Europe, and North America. Oyster mushrooms are versatile in cooking, adding a mild, savory taste to dishes like stir-fries, soups, and pasta. They also have a distinct texture, making them a great meat substitute in many dishes.
Health Benefits:
Tempeh and mushrooms are the only concentrated sources of a compound called ergothioneine. “Of more than a hundred compounds measured in the bloodstreams of thousands of individuals, the one most associated with the lowest rates of disease and death was ergothioneine (Page 191).”
Ergothioneine is only found in fungi. It is not produced in the human body but when consumed, it can be absorbed and accumulated in the body.
“Ergothioneine may explain why mushroom consumption is associated with a lower risk of dying prematurely from all causes put together (Page 191).”
Oyster mushrooms are also a good source of spermidine. Spermidine is a compound that plays a key role in regulating cell growth and is a potent activator of autophagy. Autophagy is the natural process by which cells clean out damaged or unnecessary components to maintain their health and functionality (Page 29).
Nutrition for 100g of Fresh Oyster Mushrooms:
33 Calories
2.3g of Fiber
3.3g of Protein
Good Source of B-Vitamins, Iron, Phosphorous, and Potassium.
Nutrition for 100g of Dried Oyster Mushrooms:
300 Calories
10g Fiber
10g Protein
Nutrition for 1 Tbsp. of Mushroom Powder:
30 Calories
3g Fiber
3g Protein
How to Incorporate:
I like to include ½ cup fresh, ¼ cup dried, or 1 tablespoon of mushroom powder in my diet on a daily basis. I also consume oyster mushroom powder in an edible film as a daily supplement.
Try using oyster mushroom powder to add a subtle umami flavor to meals without using salt.
You can also incorporate oyster mushrooms into your diet by sautéing them as a flavorful addition to stir-fries, and pasta dishes, or as a meat substitute in sandwiches or wraps.
Where to buy:
Check out this Amazon link to get yourself some mushroom powder!
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Porcini mushrooms are prized for their rich flavor and dense texture. They thrive in European forests, particularly in Italy and parts of North America. They can be used in their whole, dried, or powdered form and offer an earthy, nutty, and umami taste that adds depth to dishes like risottos, pasta, and sauces.
Health Benefits:
Tempeh and mushrooms are the only concentrated source of a compound called ergothioneine. “Of more than a hundred compounds measured in the bloodstreams of thousands of individuals, the one most associated with the lowest rates of disease and death was ergothioneine (Page 191).”
Ergothioneine is only found in fungi. It is not produced in the human body but when consumed, it can be absorbed and accumulate in the body.
“Ergothioneine may explain why mushroom consumption is associated with a lower risk of dying prematurely from all causes put together (Page 191).”
Porcini mushrooms are also a good source of spermidine. Spermidine is a compound that plays a key role in regulating cell growth and is a potent activator of autophagy. Autophagy is the natural process by which cells clean out damaged or unnecessary components to maintain their health and functionality (Page 29).
Nutrition for 100g of Fresh Porcini Mushrooms:
22 Calories
1g Fiber
3g Protein
Nutrition for 100g of Dried Porcini Mushrooms:
300 Calories
20g Fiber
40g Protein
Nutrition for 1 Tbsp. of Mushroom Powder:
30 Calories
3g Fiber
3g Protein
How to Incorporate:
I like to include ½ cup fresh, ¼ cup dried, or 1 Tbsp. of mushroom powder in my diet on a daily basis. I also consume porcini mushroom powder in an edible film as a daily supplement.
Try using porcini mushroom powder to add a subtle umami flavor to meals without using salt.
You can also incorporate fresh porcini mushrooms into your diet by using them to add depth and richness to risottos, pasta dishes, soups, or sauces, or by simply grilling or roasting them as a standalone side dish.
Where to buy:
Check out this Amazon link to get yourself some porcini mushroom powder!
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Wheat germ is the tiny plant embryo within the whole-wheat kernel. It is the byproduct of the white flour milling industry and typically just discarded, which is why it is so affordable.
Health Benefits:
Wheat germ contains 2.5mg of spermidine per 1 Tbsp serving. It’s the most concentrated dietary source of spermidine, a compound that plays a key role in regulating cell growth and is a potent activator of autophagy. Autophagy is the natural process by which cells clean out damaged or unnecessary components to maintain their health and functionality (Page 29).
Wheat germ has been shown to improve cognition in dementia patients (Page 30).
Nutrition:
1 Tablespoon of Wheat Germ
26 Calories
0.9g Fiber
1.7g Protein
Good source of Manganese, Vitamin E, and B-Vitamins.
How to Incorporate:
I swapped my daily tablespoon of ground flax for a combination of ½ tablespoon wheat germ with ½ tablespoon ground flax. Include ½ to 1 tablespoon of wheat germ in your diet daily. Add to oats, smoothies, yogurts, salads, and more.
Try to consume at least 20 mg of spermidine daily by incorporating foods such as tempeh, mushrooms, peas, and wheat germ into your diet (Page 38).
Where to buy:
Check out this Amazon link to get yourself some Wheat Germ!
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Tempeh is a plant-based protein originating from Indonesia. It is made from fermented soybeans, resulting in a dense, chewy texture and nutty flavor. Commonly used as a meat substitute, tempeh is versatile in cooking and suitable for grilling, stir-frying, air-frying, baking, and more. With its ability to absorb flavors, tempeh adds depth to dishes like sandwiches, salads, and curries.
Health Benefits:
Contains 9.7mg of spermidine per 100g serving. Spermidine is a compound that plays a key role in regulating cell growth and is a potent activator of autophagy. Autophagy is the natural process by which cells clean out damaged or unnecessary components to maintain their health and functionality (Page 29).
Tempeh and mushrooms are the only concentrated sources of a compound called ergothioneine. “Of more than a hundred compounds measured in the bloodstreams of thousands of individuals, the one most associated with the lowest rates of disease and death was ergothioneine (Page 191).”
Tempeh is also a fermented food that is great for gut health.
Nutrition for 100g of Tempeh:
192 Calories
3.7g Fiber
20.3g Protein
Good source of B Vitamins, Calcium, Iron, Manganese, and Phosphorus.
How to Incorporate:
I use Tempeh as a protein source on a weekly basis.
Tempeh can be grilled, sautéed, air-fried, or baked. Marinate before cooking to enhance its flavor and texture in various dishes.
“Try to consume at least 20 mg of spermidine daily by incorporating foods such as tempeh, mushrooms, peas, and wheat germ into your diet (Page 38).”
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Originating from the highlands of Ethiopia, coffee is derived from the roasted and ground-up seed of the Coffea plant, otherwise known as coffee beans. These plants produce berries, known as coffee cherries, which contain coffee beans. After harvesting, the coffee cherries undergo processing to extract the beans, which are then dried, roasted, and ground to produce the beverage.
Health Benefits:
Polyphenol chlorogenic acid is the most abundant antioxidant in coffee beans and has been found to enhance autophagy in cultured human cells (Page 26). Autophagy is the natural process by which cells clean out damaged or unnecessary components to maintain their health and functionality.
Coffee consumption is also tied to improved physical performance.
Nutrition for 1 Cup of Brewed Coffee:
5 Calories
0g Fiber
.8g Protein
How to Incorporate:
Consider sipping one to three cups of filtered coffee daily. Use decaf coffee if you are sensitive to caffeine or do not want to build a dependence on it.
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Green tea, originating from China, is harvested from the leaves of the Camellia sinensis plant, primarily in Asia. It is typically consumed by steeping the leaves in hot water or grinding them to make a powder called matcha, which is then mixed directly into water or plant milk.
Health Benefits:
Green tea is packed with antioxidants.
Contains the flavonoid EGCG that suppresses the activity of mTOR, an enzyme that deactivates autophagy (Page 106). Autophagy is the natural process by which cells clean out damaged or unnecessary components to maintain their health and functionality.
Nutrition for 1 Cup of Green Tea:
2 Calories
0g Fiber
.5g Protein
How to Incorporate:
Sip on one to three cups of green tea or matcha daily.
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Broccoli is a green vegetable in the cruciferous family. It's known for its edible flowering head and stalks. Broccoli is usually grown in cool climates and is commonly cultivated in regions like the United States, Europe, China, and India.
Health Benefits:
Two compounds found in broccoli, sulforaphane and indole-3-carbinol, have been shown to suppress mTOR activity, an enzyme that deactivates autophagy (Page 107). Autophagy is the natural process by which cells clean out damaged or unnecessary components to maintain their health and functionality.
Broccoli has been shown to be very anti-inflammatory (Page 353).
The sulforaphane in broccoli can help to make an important protein called Nrf2 more active in our aging body tissues. This might be why sulforaphane has been shown to slow down the aging process of human stem cells (Page 122).
Nutrition for 100g of Broccoli:
34 Calories
2.6g Fiber
2.8g Protein
Good source of Vitamin C.
How to Incorporate:
Try to include at least 1 serving of cruciferous vegetables in your daily diet. Choose ½ cup of Broccoli as your cruciferous option more often.
You can steam, boil, saute, bake, air fry, or serve raw with a dip or in a salad.
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Blackberries are small, dark purple to black colored fruits that grow on thorny bushes. They belong to the Rosaceae family, which includes other berries like raspberries and strawberries. Blackberries are grown in various temperate regions around the world.
Health Benefits:
Blackberries are one of the most antioxidant-rich berries (Page 500).
“Those with high berry consumption tend to live significantly longer than those with low intake (Page 497).”
Nutrition for 100g of Blackberries:
43 Calories
5.3g Fiber
1.4g Protein
Good source of Vitamin C, Vitamin K, and Manganese.
How to Incorporate:
Try to include at least 1 serving of berries in your daily diet. Choose ½ cup of blackberries as your berry option more often.
You can eat blackberries on their own or add to oats, smoothies, non-dairy yogurt, salads, and more.
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Strawberries are juicy, red fruits with tiny seeds on their surface surrounded by green leaves. They belong to the Rosaceae family, along with raspberries and blackberries. Strawberries are grown in various climates and regions around the world.
Health Benefits:
Strawberries are the most concentrated dietary source of fisetin. Fisetin is a flavonoid that has been shown to have anti-inflammatory effects in clinical trials and may reduce cell aging (Page 43).
“Randomized controlled trials show that strawberries can improve cognition, cholesterol, inflammation, and osteoarthritis, as well as boost beneficial gut bugs, including Christensenellaceae, a newly discovered bacterial family found associated with longevity based on studies of centenarians and supercentenarians (Page 43).”
Nutrition for 100g of Stawberries:
33 Calories
2g Fiber
.6g Protein
Good source of Vitamin C.
How to Incorporate:
Try to include at least 1 serving of berries in your daily diet. Choose ½ cup of strawberries as your berry option more often.
You can eat strawberries on their own or you can add to oats, smoothies, non-dairy yogurt, salads, and more.
For an easy, on-the-go option, try incorporating freeze-dried strawberry powder into oats, smoothies, and non-dairy yogurt.
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Kale is a leafy green vegetable with curly or flat leaves that are dark green or purple in color. It belongs to the cruciferous family, which also includes vegetables like broccoli, cauliflower, and Brussels sprouts. Kale is grown worldwide in temperate climates. It's a popular vegetable in many cuisines and is valued for its nutritional benefits.
Health Benefits:
Kale is a good source of the flavonol, Quercetin, which is a natural senolytic compound (Page 41). A senolytic compound is a substance that selectively targets and eliminates senescent cells, which are aged or damaged cells that can contribute to aging and age-related diseases. Additionally, “those who consume more quercetin appear to have less than half the risk of dying from heart disease (page 42).”
Cruciferous vegetables, including kale, are anti-inflammatory and associated with a longer lifespan (Page 96).
Nutrition for 100g of Kale:
35 Calories
4.1g Fiber
2.9g Protein
Good source of Vitamin K, Vitamin A, Vitamin C, Calcium, and Iron.
How to Incorporate:
I Iike to include at least 1 serving of cruciferous vegetables in my daily diet. Choose ½ cup of Kale as your cruciferous option more often.
You can steam, boil, saute, or serve kale raw in a salad.
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Onions are bulbous vegetables with multiple layers, typically white, yellow, or red in color. They belong to the Allium family, which also includes garlic, shallots, and leeks. They are now grown in many parts of the world with temperate climates.
Health Benefits:
“Just three-quarters of a teaspoon of fresh onion can acutely improve blood pressure and fluidity compared to placebo (Page 42).”
Onions are one of the most concentrated sources of the flavonol, Quercetin, which is a natural senolytic compound (Page 41). A senolytic compound is a substance that selectively targets and eliminates senescent cells, which are aged or damaged cells that can contribute to aging and age-related diseases. Additionally, “those who consume more quercetin appear to have less than half the risk of dying from heart disease (page 42).”
Nutrition for 100g of Onions:
40 Calories
1.7g Fiber
1.1g Protein
Onions contain some Vitamin C, Potassium, and B-Vitamins.
How to Incorporate:
Saute onion to add a delicious flavor to your meals or add raw onion to a salad.
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Capers are small, edible flower buds harvested from the caper bush, Capparis spinosa, native to the Mediterranean region and parts of Asia. These tangy buds are typically pickled in vinegar or brine to preserve their flavor and are commonly used as a seasoning or garnish in Mediterranean and Middle Eastern cuisines.
Health Benefits:
Capers are a concentrated source of the flavonol, Quercetin, which is a natural senolytic compound (Page 41). A senolytic compound is a substance that selectively targets and eliminates senescent cells, which are aged or damaged cells that can contribute to aging and age-related diseases. Additionally, “those who consume more quercetin appear to have less than half the risk of dying from heart disease (page 42).”
Nutrition for 1 Tbsp. of Capers:
2 Calories
.3g Fiber
.2g Protein
How to Incorporate:
Look for low salt or salt free capers to reduce sodium intake.
Add 1 tsp. of capers to dishes like pastas, salads, and appetizers to add a tangy taste.
Capers also add a delicious flavor to homemade dressings and sauces.
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Barberries are small, red, or yellowish fruits that belong to the Berberidaceae family, which includes other fruit-bearing plants. Barberries are native to regions in Europe, Asia, and Africa, but they are also cultivated in other parts of the world with suitable climates. These fruits are known for their tart flavor, which can be quite sour. Barberries are particularly popular in Middle Eastern and Persian cuisines, where they are used in various savory dishes such as rice pilafs, stews, and salads.
Health Benefits:
“Barberries have been shown to successfully lower LDL cholesterol levels an average of fourteen points, as well as improve acne, artery function, triglycerides, blood sugars, and insulin resistance. (Page 19)”
Barberries boost AMPK, an enzyme that induces autophagy. Autophagy is the natural process by which cells clean out damaged or unnecessary components to maintain their health and functionality.
Nutrition for 1 tsp. of Barberries:
20 Calories
.6g Fiber
.2g Protein
How to Incorporate:
Consider adding 2 tsp. of barberries to dishes like salads, grain bowls, and pilafs to add a tart contrasting flavor.
Where to buy:
Check out this Amazon link to get yourself some dried barberries!
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Purple sweet potatoes belong to the same family as regular sweet potatoes but are distinguished by their striking purple color, thanks to the phytochemical anthocyanin. They are typically sweeter than traditional sweet potatoes and have a slightly nutty flavor. They are particularly popular in Asian cuisines, especially in Okinawa, Japan, one of the world’s Blue Zones where people live the longest.
Health Benefits:
Nutrition for 1 Baked Potato:
135 Calories
5g Fiber
3g Protein
Good source of Vitamin C and Potassium.
How to Incorporate:
Consider swapping your usual potato consumption with purple potato.
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Walnuts come from trees native to regions across Asia, Europe, and North America. Encased in hard, wrinkled shells, the nuts have a light brown color and a rich, buttery flavor with a hint of bitterness.
Health Benefits:
“Walnuts are the only nuts known to significantly improve artery function, and they beat out others in suppressing cancer cell growth in vitro (page 491).”
One daily ounce of mixed nuts including walnuts can reduce DNA damage within 12 weeks (Page 117).
Nutrition for 1 oz. of Walnuts:
185 Calories
2g Fiber
4.3g Protein
Walnuts have one of the highest antioxidant and highest omega-3 content among all the nuts (Page 491).
How to Incorporate:
Include a ¼ cup of nuts in your diet regularly. Choose walnuts as your nut option more often.
Eat them as a snack on their own or in a trail mix blend or granola bars.
Sprinkle walnuts on oats and salads or add to smoothies.
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Most salt substitutes are made with potassium chloride, a chemical compound of potassium and chlorine ions. Some are made with sea salt, which tends to be lower in sodium than traditional table salt. Salt substitutes are a great option for people who want to reduce their sodium intake.
Health Benefits:
“Randomized controlled trials have found that simply swapping in some potassium chloride for regular salt can not only significantly reduce blood pressure but can also prevent hypertension in the first place and, most importantly, save lives (Page 159).”
Nutrition for ¼ tsp. of Potassium Chloride:
0 Calories
0g Fiber
0g Protein
Good source of potassium.
How to Incorporate:
Swap table salt with some of our favorite salt substitutes linked below.
If you don’t love the taste, try using a blend that is half salt and half potassium chloride.
Where to buy:
Check out the following Amazon links to get yourself some salt substitutes!
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Salt-free flavor enhancers provide a burst of taste without adding much sodium to dishes. These products utilize herbs, spices, mushrooms, kelp, and more to offer rich flavors without salt. Salt-free flavor enhancers are a great option for people who want to reduce their sodium intake.
Health Benefits:
How to Incorporate:
Swap table salt and high sodium seasonings with some of our favorite salt-free flavor enhancers linked below.
Where to buy:
Check out the following Amazon links to get yourself some salt-free flavor enhancers!