Kind: captions
Language: en
today I'm going to talk about how to eat
your veggies and how to do it properly
if you are aiming for
longevity the way I'm coming at this is
to tell you the worst ways to eat your
vegetables so you can avoid making those
mistakes you get it you want to live
long you got to dodge these mistakes
when it comes to eating veggies now
eating plant-based foods like vegetables
are always a good thing but there are
certain things that you should avoid if
you want to get the most out of those
vegetables and this is actually very
true for all aspects of your health and
it's true for longevity so if living
long and living well is what you're
aiming for and you got to watch this
video to the end and by the way if
you're enjoying my content hit the
Subscribe button and spread the word
about what I'm actually doing here all
right ready let's jump in mistake number
one when it comes to eating veggies if
you want lunch longevity is ruining the
health of your vegetables by overcooking
them okay now I like to cook so I'm I'm
going to talk to you about this from my
own experience overcooking is a super
common mistake especially for people who
don't cook very often but even people
who do cook all right if you don't pay
attention to your food while you you got
a lot of things going on it's very easy
to let vegetables overcook all right and
by the way over cooked vegetables are
probably why you didn't like vegetables
when you were a kid I remember eating
broccoli or peas at my elementary school
cafeteria man they were terrible soft
mushy mealy overboiled over steamed and
however they did it I can tell you the
texture was terrible and the vegetable
taste was non-existent all right so when
I went home however my mom who was a
great home cook she always prepared the
vegetables even if they were similar
vegetables like broccoli in a completely
different way she stir fried sauteed
stewed the vegetables and she had spices
and oils and garlic and uh all kinds of
sauces on them and I loved the
vegetables that were cooked at home all
right um so but you know it makes a
difference in terms of your experience
at cooking now carrots another food that
when I had them in the school cafeteria
I hated them it was like eating orange
glue all right carrots on home on the
other hand whether it's in a stew or in
a soup they had a little bit of a slight
bite to them but they were tasty and
they took on the flavors of the other
things that were actually in the pot as
well and I like the carrots at home so
when I was young I learned about the
harms over cooking vegetables uh because
they had no taste and that made me
completely disinterested in eating them
but at home when they were cooked
properly I really enjoyed them so it
turns out that when you overcook
vegetables one of the things that
happens is that you can destroy uh the
bioactives the polyphenols that are in
the vegetables so think about it you
boil uh vegetables you boil broccoli all
right what happens is that that hot
water over time will leech away the
vitamins and it Lee away the polyphenols
right into the the the bath that they're
actually boiling away in the hot
temperatures degrade the polyphenols all
right for example the sophanes that are
found in broccoli or in bok choy which
you should never boil anyway um but all
these plant-based foods have natural
bioactives polyphenols that are actually
good for your circulation good for your
um stem cells good for your antioxidant
activity to protect your DNA good for
lowering inflammation good for immunity
but if you destroy them by overcooking
them well you're actually going to get
fiber from the plant but not much else
all right so you're actually missing the
opportunity to boost your body's Health
defenses and if you want to live long
all right you got to have good strong
Health defenses the entire Journey uh of
your life so that's one of the things
that that you can do to destroy the uh
Pro protective aspects of plant-based
Foods is by uh overcooking all right so
whatever you do don't overcook your
vegetables don't over steam them don't
over boil them don't over bake them uh
if the texture starts to change and they
lose their flavor you've actually
crossed that line all right always reel
it in a little bit before try to aim for
uh your vegetables be just right just
like pasta you got pasta should be
alente your vegetable should be just
perfectly done without ruining those
polyphenols all right now you might be
saying well wait a minute Dr Lee then
what happens if I'm actually adding
vegetables to a Ste
or a soup right ministr soup for example
or um lentil stew what about that all
right um you know you chop up lots of
veggies and you throw them into lentil
stew or lentil soup what about the
vegetables there because you're going to
cook those for a long time well it is
true that in a super stew that the
bioactives will be degraded all right
but then guess what they're uh and
they'll be leeched out but they're being
leeched out into the broth that you're
actually going to eat and they don't get
completely degraded all right and then
you've got the more vegetables you add
to a broth the more of those polyphenols
it's going to be a whole soup of
polyphenols maybe less than when you
would be eating them raw or freshly
sauteed but now they're all just sitting
there it won't degrade them all um and
you get all the dietary fiber that's
also packed in you got to look at the
whole picture all right it's true
cooking veggies in a stew or a soup will
degrade some of those bioactives and
it'll leech them out but it's in the
broth that you're actually going to eat
all right and by the way that's one of
the things that you want to do is to sip
on that broth because it's got all kinds
of uh flavor uh that lovely flavor that
you get when you uh sip a soup that's
actually the result of all those
nutrients also uh coming out into uh the
soup all right now the other thing that
we got to talk about with broccoli as an
example is that if you are going to cook
broccoli don't throw away the stems
now I've done research looking at the uh
the potency of broccoli uh for uh
cutting off the blood supply to tumors
that's anti-angiogenesis and guess what
the fettes the Treetops of the broccoli
actually are very beneficial they're
quite active but when we T compared the
Treetops the fettes with the stem of the
broccoli broccoli is actually mostly
stem and a little bit of Treetop if you
go to um a farmer market you'll see this
get get some broccoli really this
gigantic like a baseball bat full of
stem little bit of Tree Top the stem has
twice as much bioactivity potency as the
treetop all right so if you're going to
actually get broccoli uh don't throw
away the stem in fact slice it up sort
of on the diagonal and you can actually
cook with it all right uh many cultures
actually that don't like to waste food
will actually cook the stam of the
broccoli absolutely delicious a little
bit of extra virgin olive oil a little
bit of chopped garlic GC tiny Touch of
salt you can sauté uh that if you want
to go Asian style a little bit of oil a
little bit of garlic a little bit of soy
sauce maybe a little oyster sauce and
you'll actually make some nice um
broccoli stem medallions that actually a
great way uh to actually have your uh
veggies all right now uh the thing that
is actually really amazing is that that
same principle holds true for carrots we
also studied carrots carrots are the
yellow bottom or orange bottoms but a
big green top so we actually um thought
well most people who buy buy carrots
will actually chop off the leaves and
toss them and cook with the the tap
rooot that's what the orange or purple
or different colors are but it turns out
when we compare the tap fro which is
quite active for anti-angiogenesis
cutting off the blood supply to tumors
so the the the orange part is good but
guess what the leafy part twice as good
all right don't throw away the leaves of
the uh of the carrots as well um I I
would suggest making that into a pesto
that's actually the best way to do it
and if you're going to cook the carrots
remember don't overcook the carrots all
right so very very important um oh one
of the things I tell you about um uh
about broccoli stems let's go back to
that for a second what else can you do
if you don't really want to sauté them
stick them in a blender or food
processor and uh grind them up uh really
fine and cook a soup now in my First
Book E to be disase I got it right here
I got a recipe that you're going to love
it is um broccoli stem and oregano soup
and man it is delicious very subtle very
sophisticated but super easy to make and
it's actually made with a thing that
most people don't cook with which is the
broccoli stem so I encourage you to try
it because it's got a lot of sophanes in
it really really good and by the way the
oregano in that soup recipe guess what
oregano has been shown to actually kill
breast cancer stem cells all right this
is laboratory research that show that
the bioactives and oregano actually can
kill those baby little stem cells uh
from that are made of that cancer cells
are are coming out of in the breast to
prevent the cancers from coming back all
right so that's pretty cool with oregano
lab research showing there's benefit um
to oregano it's quite active in fact all
right so I'm going to buy broccoli eat
every part fettes are good for you stems
are twice as good for you and you can
combine them with other ingredients that
are great for your taste buds and great
for your health and don't overcook it
all right that's my first tip my second
don't do for your vegetables all right
is don't cook or serve them in unhealthy
fats or unhealthy dressings right
because that's actually what we do uh
often times I see this all the time
where you get a healthy vegetable all
right and decide to cook them in butter
or uh add them you add saturated fat uh
to the dish and that's not something
that you really really want to do better
choice if you want some oil to cook your
vegetables is extra virgin olive oil
that is unlike saturated fat that is a
polyunsaturated fat extra virgin olive
oil and it also has polyphenols in it
like hydroxy thyrosol and ooc canol
those bioactives in verted olive oil all
right uh can lower inflammation boost
your metabolism uh cut off the blood
supply uh to tumors all kinds of
benefits that you actually get if you
just swap out the oil from butter and by
the way butter tastes great I admit that
but extra olive oil also tastes great
and you don't get the saturated fat you
get the polyphenols and you get the
monounsaturated fat which is a
beneficial fat uh in extrav virgin olive
oil as well okay so olive oil extra
virgin olive oil anti-androgenic
anti-inflammatory good for metabolism
that's actually what you should be using
rather than uh an unhealthy uh fat that
you're actually going to uh cook the
vegetables with now if you don't want to
drown your vegetables in unhealthy fats
all right I'll tell you a classic thing
that I see people steaming their
vegetables and then just going in the
fridge and pull out a plastic bottle of
commercial Ultra processed salad
dressing okay you know the thing that's
called like buttermilk ranch or blue
cheese or um Italian listen those kinds
of dressings I grew up with those things
they taste pretty good admittedly but if
you actually take a look at the
ingredient label you will see all kinds
of things you don't want to be putting
in your body including emulsifiers and
chemical preservatives sometimes
artificial coloring and even sometimes
artificial flavoring so
on top of that you're actually putting
usually um less than healthy fats you're
drenching a healthy vegetable with
something that's not so uh healthy so
always look at the ingredient list all
right you want to avoid sugar added
sugar uh you want to avoid artificial
coloring and flavoring all those things
we just talked about all right why
because those things in Ultra processed
food those ingredients okay those
artificial ingredients will damage your
gut microbiome all right um your gut
microbiome and a healthy bacteria in
your gut you have 39 trillion of these
bacteria they're in your colon and guess
what those bacteria contribute to your
health they lower
inflammation uh they boost your immunity
so you're protected against Invaders
from the outside like bacteria and
viruses as well as Invaders inside your
body including cancer cells um so you
don't want to be messing with your gut
microbiome all right and yet when you're
actually drenching Al uh healthy veggies
even perfectly cooked with these
unhealthy uh fats and additives you
actually are spoiling the milk so to
speak you put you're drowning them uh in
uh in uh materials and ingredients that
are actually not good for your health
all right very convenient if you
obviously if you want to buy it but I
would encourage you to make your own
dressing if you want how do I make my
dressing extra virgin olive oil balsamic
vinegar or some other kind of vinegar um
I like to mash up
um an anovi which has got healthy
omega-3 fatty acids you know the kind
you can get them in a jar they're packed
in salt or or brine um and you they come
out in little slivers you take a metal
bowl and add extra virgin olive oil uh a
little bit of vinegar uh a little bit of
uh an anchovy uh some lemon
juice mash it all up together it's going
to be really great um you can even put a
dollop of mustard in there and mix it up
and you've got yourself a really amazing
powerful vinegarette that's a healthy
way of U of making a dressing as opposed
to pulling out the pre-made factorymade
stuff with all those additives in it
which you don't actually want to have
all right so I'm not against dressings
uh on veggies all right you could
actually make them really umam and taste
great okay but don't use the
store-bought stuff now this also goes
for marinades for grilled vegetables
right another way to actually uh have
veggies is you put them on the grill and
they taste really good right grilled
bell peppers I love to do that in the
summer uh um I'm trying to think of
other veggies you could actually grow
grilled Tomatoes actually uh taste great
asparagus another great veggie but do
not actually get one of those
store-bought bottles plastic bottles of
dressing probably contains microplastics
too and you know get all this beautiful
uh grilled veggie and then just dowe it
with uh the the store-bought factorymade
Ultra process thing you're going to
drown it with unhealthy ingredients so
you're going to cook your
vegetables cook them in a uh healthy way
but also you're going to dress them up
which I think is a great idea uh try to
avoid drowning them in saturated fat
like butter and avoid uh dowsing them
with ultra processed dressings or
marinades not good for you okay now
another way to really enhance your
veggies when you cook them is to use
spices and herbs right so Rosary thyme
oregano crushed chili flakes these are
all ways that you can actually combine
with um vegetables in order to be able
to make them light up and and give them
a different flavor profile so you're not
just getting that boring boiled uh
broccoli that you used to have in the
school cafeteria so many recipes you
know if you want to actually check one
out just go to Google and search
broccoli for example and Thyme or chili
flakes and and you'll actually see how
other people do it if you hit video as
well all right stay curious when it
comes to actually cooking F Foods um
enhancing flavors uh and when you're
traveling this is what I do when I'm in
traveling I'm always on the lookout for
how other cultures um and other Cooks uh
including at restaurants the chefs how
do they prepare their Foods in ways that
I wasn't familiar with but actually man
does that tastes really good then I take
a jot a little note down on my phone I
take it back home with me and I try it
out myself all right so again that's
another trick uh if you want to um make
sure that you're getting the most out of
your veggies especially if you want
longevity all right okay um the third
thing you don't want to do to your
veggies I'll tell you it's can you guess
deep frying them now look who doesn't
like crunch right so take like a tampura
vegetable tempura right tastes really
great uh golden brown crunchy delicious
all right um and also other things that
other veggies you might have actually
had um that are actually fried fried
zucchini deep fried squash blossoms
maybe stuff with some cheese um dried
tarot or green beans tempura style uh
there's so many things you can do with
tempora on vegetables mushrooms
cauliflower broccoli
eggplant you've probably seen that if
you ever gone to a sushi bar or Japanese
restaurant and order the tempura
vegetables you know they're they're
they're all these delicious veggies um
and it it seems like a healthy choice
right um but but they're not quite as
good as you would think I'm about to
tell you why oh I can't believe I forgot
to mention this what about French fries
right like the ultimate um golden fried
vegetable the potato they all taste
great Everyone likes them okay uh
crunchy foods are delicious all right
and you might think that adding these
fried vegetables are another way of
getting plant-based Foods in your diet
okay but I can tell you that frying them
actually isn't good for your health and
here's why you have to fry veggie you're
going to dip it in some batter and
you're going to dunk it into like a bath
of oil right now I'm not going to
comment on for the moment the type of
oil but if you had canola oil which is
often used for frying or olive oil in
the Mediterranean they use olive oil to
fry all right it's a myth that you can't
actually fry in olive oil but I will
tell you that uh the batter on the
outside will go from white or light okay
and it'll start to turn yellow or golden
and then it gets to Golden
Brown that's a chemical reaction that
turns the the soft liquidy batter into
that crispy Crunch and and with that
color it's called the myard reaction
that's m a i l l a r d myard reaction if
you're a chemist or or food scientist
you know what that is all right that's
actually the chemical reaction that
makes uh fried foods delicious and
crispy and crunchy and gives them their
color here's the problem the me reaction
as a chemical reaction uh creates
something out of batter called
acrylamides and the more golden brown it
becomes the more acrylamide that's
actually forming so what's the problem
with acrylamide well they're carcinogens
cancer causing uh chemicals all right um
definitely in the lab they cause cancer
you know there's some evidence for fried
foods connection uh to a higher cancer
risk but you know the bottom line is you
want to be eating fried foods a lot
anyway for overall health but you should
just know that when you are eating
batter-fried foods of that golden brown
color and crunch to them you're actually
exposing yourself to these acry amides
all right uh which uh potentially
increase your risk of cancer for example
a clinical study uh from uh Seattle
Washington at the Fred Hutchinson cancer
center looked at you know people who are
eating fried foods uh more than once a
week and what they found that it in fact
did increase the risk of prostate cancer
by 37% for like french fries
30% increase for fried chicken chicken
all right if you're eating it more than
once a week 32% increase for prostate
cancer if you're eating fried fish and
35% increase in prostate cancer for
eating Donuts which are also a fried
food okay now this is all comparing
people eating these fried foods at least
once a week compared to those people who
ate fried foods less than once a week or
didn't eat them at all okay so again
clinical research actually um have been
done these are called Association
studies so it's not cause and effect the
doughnut cause prostate cancer but it
tells us something it tells us that
people eat a lot of these fried foods
have frequently eat fried foods um uh uh
seem to be Associated uh the pattern
with an increase in prostate cancer in
this case now I I just want to make a
comment about this because these
Association studies might actually
reflect an association meaning that
people who eat a lot of fried foods they
could be doing other unhealthy things as
well right because there OB viously not
so careful about their health if they're
eating fried foods frequently all right
nonetheless dietary chromid have been
shown in the lab to cause cancer in uh
research studies so you just got to know
all right if you're eating fried foods
once in a while probably okay but if you
actually to eat them on a regular basis
you're increasing your risk for a number
of health problems because of those acry
amides caus with a myed reaction as the
temperature of the oil is turned that uh
that batter delicious and golden brown
now the other thing that um eating fried
foods uh can do is actually increase uh
your body fat right then you have weight
gain uh but when you're accumulating
body fat you're causing inflammation in
your body and eventually it sets you up
for developing type 2 diabetes as well
all right so again uh what you want to
do is uh limit the number of times that
you're eating uh fried foods eating it a
lot for example one study looked at
eating people who ate fried foods four
to five times a week that's pretty much
every day taking the weekend off for
example showed that I had to increase
the risk of developing type 2 diabetes
by
39% all right so these are real
statistics real associations that just
make should make you careful the next
time you think about eating some fried
foods oh fried foods also cause high
blood pressure which is associated with
an increase re for heart attack and
stroke all right now there's one more
aspect to uh fried veggies or fried
foods like veggies that actually can
interfere with your goal of longevity
and that is if you fry your foods at
super high temperature guess what super
high oil heated that's heated up in
really high temperatures will generate
trans fats it's just super high
temperatur it actually just changes the
chemical the chemical structure on these
fats um and trans fats are very very
unhealthy in fact the US FDA has banned
the use of trans fats in manufactured
Foods because they are linked with
lowering the healthy protective HDL
cholesterol in your blood all right so
you want that to be high all right and
it actually trans fats increases
inflammation in the body and this can
actually increase your risk of
cardiovascular disease
so that's why trans fats were banned in
the food industry but frying in oils
like corn oil or canola oil if you heat
it up really really high you can
actually generate these harmful trans
fats right into the oil and then and
then they actually wind up um dissolving
or or binding into the food that you're
frying as well okay so what's a better
way of Jo of enjoying vegetables if you
like them to be crispy that's people ask
me all the time they're like man Dr Lee
I really like fried food so what do you
have you have an alternative to them
well look you can kind of achieve a
similar kind of uh
direction as fried foods if you roast
them hey there I've got something
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smartphone now let's jump back into the
video so what's a better way of joy of
enjoying vegetables if you like them to
be crispy that's people ask me all the
time they're like man Dr Lee I really
like fried food so what do you have do
you have an alternative to them well
look you can kind of achieve a similar
kind of uh direction of as fried foods
if you roast them or bake them on a
cookie shape okay on an oven uh with a
little bit of extra virgin olive oil
this is another alternative to deep
frying them and if you you really want
to fry them use an air fryer because an
air fryer which you know kind of looks
like a a giant um crockpot okay like a
giant crock pot you throw them in there
um and it really spins super hot air
around in order to crisp them up that
will still generate some acry amides
honestly but at least you're not
actually creating trans fats out of that
now roasting is a way that I like to
actually have vegetables as well um and
if you were talking about like carrots
one of my my favorite things to roast or
sweet potatoes or beets uh or yams
that's a great way to actually and a
healthy way that's an alternative to
deep frying uh your vegetables in the
summertime I'll Grill some vegetables
you know grilled corn I like grilled
corn but grilled asparagus another way
um and although the smoke from the grill
that you know that that rises up and
coats the vegetables that smokes not
actually very healthy it turns out that
um you want to be really really careful
especially if you're cooking your
vegetables next to meats that you might
be grilling as well right so classic
thing summer you're setting it up you uh
throw on some steaks in a grill you take
some asparagus or peppers on the side
you're grilling right next to it well
guess what turns out and research has
shown this that the fat that drips from
the meat onto the grill whether you're
using coals or whether you're in a gas
uh Grill once that once the fat drips
down hits that super hot temperature
flares smokes up the smoke actually
contains carcinogens from that grilled
meat these are called polycyclic
aromatic hydrocarbons I know it's a
tongue it's a tongue twister all right
even for me let's call them P polycyclic
aromatic hydrocarbons that's actually a
byproduct of grilled Meats when the fat
drips down onto the hot surface and
smokes back up makes the meat taste
pretty good I have to admit but just
know that that's actually uh an actual
chemical substance uh that is actually
not really good so anytime by the way it
creeps me out whenever there's Foods
where they're actually putting an
artificial flavoring of artificial smoke
flavor stay away from that okay goes
without saying and also if you're going
to grill your vegetables another way to
actually not to make it harmful with
your compromised longevity don't Char
them all right got to keep your eye on
you got to keep it around in the grill
when you're cooking actually any surface
when you're cooking but your grilling
veggies don't let them catch on fire or
burn to a burn to a crisp that black
stuff that occurs a Char totally not
good uh for your health compromises your
ability to live long and prosper all
right now for the rest of this video I'm
going to answer some of the questions
that people throw me um to ask about
veggies and Longevity all right so the
first one is what veggies should I
concentrate on if I want to get the best
health benefits and best longevity and
here's my answer there's no single food
not even a vegetable that is the magic
bullet or the magic superfood uh for
health or longevity and and don't listen
to you know what people are saying like
this is a superfood you have to eat all
the time the body
loves diversity and different vegetables
have different types of polyphenols and
your body craves them all your body body
can benefit from having lots of
different types of vegetables so when
you hear you know the old saying of eat
the rainbow what it really means is to
eat diversely so you don't literally
have to eat every single color that's
out there but if you just go to the
produce section you can kind of see the
Reds the greens the oranges the Browns
uh you know the blues uh grab those and
eat among them and rotate it and mix
them up over the week that's actually
what's the best way to eat not so much
what's the best vegetable but eat
colorful vegetables on a regular basis
over the course of the week all right um
by the way those colors of the
vegetables they reflect the polyphenols
right there's poly there's certain
polyphenols healthy polyphenols that
make a vegetable red or an orange or a
green that's what you need to know the
color of the food is a signal that
there's actually something beneficial in
it from a polyphenol perspective uh and
that's why you want to actually eat
colorful Foods and by the way these
vegetables also help you fight um uh
harmful body fat by activating your
metabolism so therefore your health uh
your healthy cells are actually going to
be able to thrive and not get squashed
uh or inflamed uh by the presence of
extra harmful body fat by the way this
is to get the benefit of polyphenols
from veggies from these colorful veggies
this is why I actually say eat locally
because of the food doesn't have to
travel very far and seasonally meaning
then food that's picked at their ripest
and don't have to travel far that's
where you're actually going to get the
highest amount of the good stuff in the
food that you eat all right local and
seasonal um and that's also by the way
where the fruits and vegetables also
taste their best okay um and when food
is ripe that's often when they have the
highest levels of polyenals as well all
right so the basic things you want to
think about um if you want to actually
live long and prosper so to speak is
don't do the things that I say don't
overcook uh don't smother them don't fry
them all right treat them well buy them
locally buy them when they're in season
when they're ripest and that's how
you're going to get the most uh out of
the veggies that you actually get from
the polyphenols all right now Organics
actually will have higher polyphenols
because people always say well what are
the highest polyphenol vegetables and
what I tell you is for any one vegetable
if you actually uh
get get an organic version it's actually
going to have higher polyphenols and
here's the story behind Organics and
polyphenols it used to be that when
Organics uh were organic foods were
thought to be best it's because they
didn't have chemical pesticides sprayed
on them right they're supposedly raised
more naturally Well turns out uh that
when you grow organically all right you
have more naturally more bugs little
flies and pests flying around the garden
okay or the fields and those little
flying insects will nibble on the stems
and the leaves of the plant that
produces the food the veggie or the
fruit and that nibbling is is an injury
to the plant and the plant makes
polyphenols to heal itself that's why
the fruit um of Organics which are grown
more naturally have a lot of polyphenols
all right so that's the reason actually
bu organic and the other reason to BU it
is that if there's veggies or fruits
where you can't uh peel it all right
like an apple it uh you can peel but
there's some other food fruits you and
veggies you can't peel right you're not
going to be peeling eggplant for example
all right well it turns out the
pesticides will soak into the skin the
outer skin they can even penetrate as
far as 20% into the skin you'll never
wash that off all right so um if you buy
organic less chemical additives um and
more polyphenols that are good for you
that's a good equation now some people
say well organ the cost of groceries
have been you know going up and I I
really can't afford organic or I can't
find organic in my grocery store no
problem go to the frozen section and you
can find frozen organic vegetables they
are always going to be cheaper and they
still got all those good polyphenols
locked in all right so frozen vegetables
make um eating healthy and eating
organic much more affordable able all
right another question I actually get is
do vegetables play a role in gut health
uh like what about the microbiome answer
absolutely veggies contain dietary fiber
uh which feeds your gut microbiome and
the polyphenols in the vegetables right
so let's think about it carrots uh bell
peppers tomatoes onions all these types
of of polyphenols are Prebiotic which
means that they actually you feed your
gut microbiomes like fertilizers you put
onto your microbiome helps them Thrive
so vegetables is good for your gut
health your gut bacteria Thrive when you
feed them veggies they love that fiber
they love the polyphenols and how do
they pay us back for feeding them they
lower inflammation gut bacteria they
boost immunity protection all right uh
and they communicate to your immune
system in addition to communicating with
your brain your gut bacteria basically
Tex es your brain and helps your brain
release social hormones so you're going
to actually be uh in a better mood uh as
well all right uh so uh I can tell you
that uh this is one of the ways that I
recommend that you uh don't treat your
vegetables if you want to optimize your
longevity and on the other hand uh these
are ways to optim there are ways that
you can optimize the healthy aspects um
of veggies as well hope you learned
something from this video and if you
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will see you on the next video Dr Lee
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