Melissa Cotton is the creator of this series of posts, published monthly, entitled Exploring G-BOMBS and will be teaching us about how these powerful foods impact our health and wellness.
Dr Fuhrman uses a simple, yet powerful acronym, G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries, and Seeds) to help us easily remember these six nutrient-dense foods. These particular foods have the most evidence that supports their incredible immune-boosting, anticancer, and longevity promoting effects.
Let's begin by focusing on the G in G-BOMBS, Greens. Specifically, leafy green cruciferous vegetables.
Dr Fuhrman always says, “The salad is the main dish!” Eating a HUGE salad, at least once per day, is important for your health.
Here are some specific reasons why Dr Fuhrman is saying this:
● Green vegetables are the healthiest foods on the planet. They have more than ten times the nutrients as any other food.
● Raw, leafy green vegetables have the highest nutrient density of all foods. Nutrient density is the concept defined by the ratio of micronutrients per calorie of food. Nutrient density is incredibly important for our health and longevity.
● The ITCs (isothiocyanates) from green cruciferous vegetables (Ex: broccoli, kale, bok choy, arugula, watercress, brussels sprouts, red cabbage, cauliflower, collards, mustard greens) have the most protective compounds against cancer.
● ITCs are not in the green vegetables, they are formed in your mouth as you chew them. It is important not to inhale your food when you’re eating. You must chew the vegetables really well to form the ITCs.
● An enzyme called myrosinase is in the cell wall of the plant cell. As you chew, you release the packet that holds the myrosinase. The myrosinase mixes with the glucosinolates (sulfur-containing compounds responsible for the spicy/bitter flavors in cruciferous vegetables) in the middle of the cell forming the ITCs as the vegetables are chopped, blended or chewed.
● Myrosinase is heat sensitive, so be careful not to overcook your vegetables because this will destroy the myrosinase enzymes. When you are chewing overcooked broccoli, for example, you will not form many anticancer ITCs.
● ITCs are important for immune function, cardiovascular health, and cancer prevention.
● Regularly eating more cruciferous vegetables is linked to a decreased risk of breast, prostate, and colorectal cancers.
● There is no threshold when eating green vegetables. Meaning, your body will have more protection, the more greens you consume.
● Green vegetables help maintain a healthy body weight. Leafy greens provide bulk, which causes you to feel full and satisfied. These greens are rich in fiber, micronutrients, and phytochemicals, and are very low in calories.
Dr. Greger agrees with Dr. Fuhrman!
● “Dark-green, leafy vegetables are the healthiest foods on the planet. As whole foods go, they offer the most nutrition per calorie.”
● “Eating greens nearly every day may be one of the most powerful steps you can take to prolong your life.”
● “Try to incorporate greens into as many meals as possible. I put just about everything I eat on a bed of greens.”
Nutritarian Tips:
● ITCs are best formed from raw leafy cruciferous vegetables.
● Add some raw greens to your cooked vegetables, soups, or oatmeal.
● Eat a HUGE salad every day! Your future self will thank you!!!
References
Fuhrman, Joel. Eat for Life: The Breakthrough Nutrient-Rich Program for Longevity, Disease Reversal, and Sustained Weight Loss. HarperOne, 2020.
Fuhrman, Joel. The End of Dieting: How to Live for Life. HarperOne, 2014.
Fuhrman, Joel. “G-Bombs: The anti-cancer foods that should be in your diet right now.” Dr. Fuhrman’s Official Website, Dr Fuhrman Online, Accessed May 18, 2024, https://www.drfuhrman.com.
Greger, Michael. How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease. Flatiron Books, 2015.
About Melissa Cotton
Melissa is a first grade teacher with a double major in Elementary Education and Early Childhood. She also has a Master’s Degree in Education Administration. After reading T. Colin Campbell’s book, The China Study, she stopped eating the Standard American Diet (SAD) and has been eating a nutrient-rich, plant-based diet. In December 2023, she earned Dr Joel Fuhrman’s Nutritarian Coaching Certificate. Melissa is an active member of the National Health Association (NHA).
Melissa is the writer/creator of our blog series Exploring GBOMBS. Her love for teaching and learning will support others on their journey for optimal health and wellness.
About Exploring G-BOMBS blog series
Are there specific foods that boost immune function, prevent cancer from developing, and promote longevity? The answer to this question is YES! Dr Fuhrman uses a simple, yet powerful acronym, G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries, and Seeds) to help us remember these six nutrient-dense foods. Over the next few months, I will be sharing a series of blog posts, diving deep into the benefits of G-BOMBS. Do other plant based doctors share Dr Fuhrman’s confidence in the scientific research about these specific foods? Stay tuned to learn why incorporating these foods into your diet can be a game-changer for your health and longevity.
Be well
Stop.Breathe.Focus.Move.Flow.
Very nice article Melissa. I look forward to the -BOMBS!
Great article, Melissa! I especially appreciated the reminder to chew my greens thoroughly and why it's important.
Wonderful write up Melissa, key facts are presented meaningfully for an average reader like me. Information on isothiocyanates in specific is so critical yet not known widely. I appreciate your contribution and look forward to subsequent blogs.