Micronutrients! Arugula is a good source of folate, vitamin K1, and magnesium. Roasted carrots are a good source of beta-carotene and wild Alaskan salmon is a good source of the marine omega-3 fatty acids, DHA and EPA. I like to focus my meals on getting as many micronutrients as possible.

Eating an avocado a day lowered small, dense LDL particles and lowered oxidized LDL, both of which are associated with heart disease. It also increased lutein levels which is linked to improved brain function (randomized controlled trial).

Add mustard seed powder to your cooked broccoli! A small trial finds that when people eat cooked broccoli with 1 gram of powdered mustard seed the bioavailability of sulforaphane increased more than 4-fold compared to eating cooked broccoli alone. Other studies have shown similar data, but this is the first one that I am aware of that showed it in vivo!

New article on my website that is all about SALMON ROE! Here's a little background on why: Omega-3 DHA comes in different forms and the form that is especially concentrated in salmon roe has some *really* interesting properties.

There are many reasons to love green tea, particularly if it's loose-leaf. I'll get to the importance of that last part in a minute. But first, let's talk DNA DAMAGE... A randomized placebo-controlled trial found that drinking 1 cup a day has been shown to lower DNA damage in white blood cells by 30% and increase the levels of genes that encode for DNA repair enzymes.

Eggs are high in choline which is important for brain health.

I've been obsessed with drinking buckwheat tea also known as soba tea. Buckwheat tea is high in the flavonoid quercetin. Quercetin has many interesting properties including anti-inflammatory and anti-viral but it has recently been identified as a possible senolytic, a compound that can get rid of a senescent cell.

Getting some additional omega-3 fatty acids from my sardines today. These sardines have 1200 mg of EPA and 1600 mg of DHA...and they are delicious!

Getting my magnesium today so that my vitamin D3 is converted into the active steroid hormone!Magnesium is at the center of the chlorophyll molecule which gives plants their green color so it is high in dark leafy greens. Magnesium is also high in many nuts and some fish like mackerel. The RDA for adult men is 400 mg/day and 310 mg/day for women.