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Serving Guide: 3 Servings (1/2 cup cooked beans, lentils, chickpeas, edamame, or 1/4 cup hummus)
Rich in high-lysine plant protein, resistant starch, and fermentable fibers that nourish colonic SCFA butyrate synthesis.
Track your daily plant-food habits across Dr. Greger's 12 core whole-food nutritional categories and build an evidence-based lifestyle routine.
Educational Notice: This tracker is for general nutrition education and habit tracking. It is not intended to diagnose, treat, cure, or prevent disease. Consult your healthcare provider for personalized medical guidance.
Rich in high-lysine plant protein, resistant starch, and fermentable fibers that nourish colonic SCFA butyrate synthesis.
Packed with glucoraphanin which converts into sulforaphane upon chewing, activating Nrf2 phase-2 liver detoxification.
Highest nutrient density per calorie. Provides inorganic dietary nitrates for endothelial vasodilation, lutein, and folate.
Provides colorful carotenoids, lycopene, mushroom beta-glucans, and essential mineral electrolytes.
Highest antioxidant capacity among common fruits. Anthocyanin polyphenols cross the blood-brain barrier and support BDNF.
Delivers soluble pectin fiber, Vitamin C for collagen synthesis, and cell-hydrating structured water.
Intact whole grain matrix provides cholesterol-binding beta-glucan, insoluble fiber, and sustained glycemic energy.
Supplies cardioprotective unsaturated fats, Vitamin E tocopherols, zinc, and micronutrient co-factors.
Most concentrated plant source of essential ALA Omega-3 fatty acids and hormone-modulating secoisolariciresinol lignans.
Concentrated xenohormetic bioactives (curcuminoids, gingerols) that modulate cellular NF-kB anti-inflammatory cascades.
Maintains plasma volume, optimizes cellular metabolism, and supplies protective antioxidant polyphenols.
Stimulates non-insulin dependent GLUT-4 glucose disposal, cardiovascular elasticity, and mitochondrial biogenesis.