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Founder of Nutrivore 🍏 | PhD Scientist On a mission to make nutrient dense eating simple, joyful & sustainable. Free Beginner's Guide to Nutrivore ⬇️ https://www.nutrivorenewsletter.com/
Good sources include leafy greens, cruciferous vegetables, melons, bananas, apricots, plums, prunes, oranges/orange juice, potatoes, sweet potatoes, squash, avocados, mushrooms, legumes, nuts, seeds, and dairy.
What of these foods listed above do you eat most often?
Potassium reduces stroke risk by lowering blood pressure, improving vascular function, and counteracting sodium’s harmful effects; higher intake consistently predicts lower stroke incidence.
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The top 5 food sources of glucosinolates per serving?
1. 2 cups turnip greens 1351%
2. 2 cups mustard greens 1016%
3. 1 cup radish 976%
4. 1 cup kohlrabi 666%
5 1 cup Brussels sprouts 653%
Cruciferous veggies bring the heat when it comes to these compounds. Which ones are your go-to greens?
Higher magnesium intake is strongly linked with lower stroke risk, especially ischemic stroke, likely through blood-pressure reduction & vascular relaxation.
Good sources include leafy greens, pumpkin seeds, almonds, cashews, fish, legumes, whole grains, cocoa, avocados, spices & low-fat dairy.
Simple and boring is effective.
On top of foods you love add per day:
5 servings of veggies (all veggies count)
2 servings of fruit (all fruit counts)
3 serving of a starchy food (legumes, whole grains, starchy veggies)
3 servings of protein (plant, animal or both)
Learn about 20 nutrients that lower risk of type 2 diabetes, and which foods supply them.
www.nutrivorenewsletter.com/p/nutrients-...
More concentrated per serving.
Adequate calcium intake is associated with lower stroke risk and lower blood pressure, though very high supplemental doses may increase cardiovascular event risk. Dietary calcium appears protective.
Good sources include dairy, bone-in sardines, Brassica vegetables, seaweed & beans.
The top 5 food sources of thiosulfinates per serving?
1. 1 tbsp garlic powder 1720% of target
2. 1 tbsp fresh garlic 678%
3. 1 cup shallots 628%
4. 1 cup leeks 397%
5. 1 cup Welsh onions 271%
The allium family is full of flavor and benefits. Do you cook with any of these regularly?
Garlic, onions, leeks, and chives are packed with fiber, vitamins, minerals, and thiosulfinates: compounds that help detoxify carcinogens and prevent cancer cell growth.
Aim for 3 servings per week: 1 cup chopped onions/leeks, 1 tbsp garlic, or ¼ cup chives.
They feed beneficial gut bacteria, support strong digestion, and help reduce inflammation. Eating root veggies daily is linked to lower cancer risk, less cognitive decline, better mental health, and even a longer life!
Aim for 1 serving per day: 1 cup raw or ½ cup cooked.
Carrots, sweet potatoes, beets, parsnips, and onions aren’t just satisfying, they’re full of slow-burning carbs, fiber, B vitamins, and essential minerals. What’s extra special?
Good sources include sunflower seeds, almonds, hazelnuts, avocados, olives/olive oil, palm oil, vegetable oils, fatty fish, organ meats, tomatoes, oats, wheat germ, peanuts, chestnuts, coconut, kiwis, carrots, and fortified cereals.
Vitamin E reduces oxidative stress and may help protect against ischemic stroke by lowering LDL oxidation and supporting vascular health, though supplementation trials show mixed results.
The top 5 food sources of polyphenols per serving?
1. 1 cup fiddlehead ferns 387% DV
2. 1 cup quinces 387%
3. ⅙ cup adzuki beans 368%
4. ⅕ cup lentils 327%
5. 1 cup sliced plums 289%
Ferns, fruits, and legumes pack a polyphenol punch. Have you ever tried fiddleheads or quinces?
Their unique compounds, glucosinolates, help your body detox harmful substances, fight inflammation, and even protect your DNA. Regular cruciferous veggie eaters enjoy lower cholesterol, better blood sugar, and less risk of multiple cancers.
Just one serving a day of broccoli, kale, Brussels sprouts, or other cruciferous veggies can dramatically lower your risk of heart disease, diabetes, and cancer.
Aim for at least 1 serving per day: 1 cup raw or ½ cup cooked.
These will be helpful.
Watch: Blood Sugar, Carbs & Insulin: What You Need to Know (It's Not About Cutting Carbs!)
youtu.be/jAfrJFrTto8
Read: nutrivore.com/health-goals...
Opps! The top 5 food sources of phytosterols per serving.
Low vitamin D is linked with higher stroke incidence and severity; adequate levels may support vascular function and blood-pressure regulation, both important for reducing stroke risk.
Good sources include fatty fish, fish eggs, liver, red meat, egg yolks, and UV-exposed mushrooms or yeast.
Read about a phytonutrient called lactucarium and its sedating properties.
www.nutrivorenewsletter.com/p/lettuce-ca...
per serving?
1. 1 cup strawberries 55% of target
2. 1 cup kumquats 31%
3. 1 tbsp corn oil 10%
4. 1 tbsp canola oil 10%
5. ½ cup cooked soybeans 9%
Fruits lead the way here, not just oils. Were you expecting strawberries to top the list?
Low B12 status increases homocysteine levels and is linked with higher risk of ischemic stroke; combined folate + B12 supplementation reduces stroke incidence more effectively than folate alone.
Good sources include seafood, offal, beef, eggs, poultry, dairy, tempeh, fortified cereals & plant milks
Can thirst can be mistaken for hunger? The science is mixed.
What we do know is that dehydration can leave you tired, which makes intentional eating a lot harder.
Drinking water about 30 minutes before meals may temporarily reduce appetite, but its long-term impact on weight is still unclear.
Research shows that higher dietary diversity is linked to lower risk of heart disease, cancer, diabetes, and even early death. The more unique foods you regularly eat, across all food families, the stronger your protection.
How many different foods do you eat per week on average?
The top 5 food sources of CoQ10 per serving?
1. 3.5 oz deer 263% of target
2. 3.5 oz liver 139%
3. 4 oz Atlantic mackerel 130%
4. 1 cup grapes 128%
5. 3.5 oz giblets 84%
A mix of wild game, seafood, and even fruit. Did you expect grapes to make the list?
Read about how getting enough potassium lower risk of stroke and why dried apricots have so much more potassium per serving than fresh.
www.nutrivorenewsletter.com/p/why-are-dr...
Embrace whole-food starches!
Root vegetables (sweet potatoes, parsnips, beets)
Legumes (beans, lentils, chickpeas)
Whole grains (brown rice, quinoa, oats)
These aren’t foods to avoid, they’re foods that help you feel good, stay energized, and build long-term health.
Higher vitamin B6 status is associated with reduced stroke risk, potentially due to its role in homocysteine regulation and vascular health.
Good sources include Fish, leafy greens, root vegetables, bananas, chickpeas, red meat, poultry, seeds, and fortified cereals.