The Nutritarian Diet focuses on the most important element of nutrition, which is micronutrition (vitamins, minerals, fiber, antioxidants). It's the essence of diet quality control in an easy to follow manner and with amazing recipes of the healthiest foods that many can find hard to incorporate due to a lack of palatability. Dr. Fuhrman's recipes are genius in that they add robust flavor to many vegetables most don't eat due to lack of knowing how to give them taste appeal. Yes the Mediterranean Diet is probably the most cited and popular diet regarding health and research-backed support, however it may come as a surprise to many that the Mediterranean Diet is essentially a Nutritarian Diet! It's centered around plant-based nutrition.
Dr. Fuhrman’s Studies:
Changing perceptions of hunger on a high nutrient density diet- [ Ссылка ]
Effect of a high nutrient density diet on long-term weight loss: A retrospective chart review- [ Ссылка ]
Improved cardiovascular parameters with a nutrient-dense, plant-rich diet-style: A patient survey with illustrative cases-[ Ссылка ]
Nutrient Density Research:
Dietary total antioxidant capacity: A novel indicator of diet quality in healthy young adults-
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Increases in human plasma antioxidant capacity after consumption of controlled diets high in fruit and vegetables-
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Dietary total antioxidant capacity and cardiovascular disease risk factors: A systematic review of observational studies- [ Ссылка ]
Higher dietary total antioxidant capacity is inversely related to prediabetes: A case-control study- [ Ссылка ]
Potential synergy of phytochemicals in cancer prevention: Mechanism of action-[ Ссылка ]
Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals-[ Ссылка ]
Flavonoid intake and mortality from cardiovascular disease and all causes: A meta-analysis of prospective cohort studies- [ Ссылка ]
Adherence to the Mediterranean diet is associated with total antioxidant capacity in healthy adults: The ATTICA study– [ Ссылка ]
Nutrient density: Principles and evaluation tools-[ Ссылка ]
A nutrient density standard for vegetables and fruits: Nutrients per calorie and nutrients per unit cost-[ Ссылка ]
Low-energy-density diets are associated with high diet quality in adults in the United States-[ Ссылка ]
Dietary antioxidants, circulating antioxidant concentrations, total antioxidant capacity, and risk of all-cause mortality: A systematic review and dose-response meta-analysis of prospective observational studies- [ Ссылка ]
Health-promoting components of fruits and vegetables in the diet-[ Ссылка ]
Plant-based foods and prevention of cardiovascular disease: An overview-[ Ссылка ]
Greater flavonoid intake is associated with improved CVD risk factors in US adults-[ Ссылка ]
Blue Zone Research:
Dietary patterns and longevity: Expanding the Blue Zones- [ Ссылка ]
Secret of eternal youth; Teaching from the centenarian hot spots (“Blue Zones”)- [ Ссылка ]
The Okinawan diet: Health implications of a low-calorie, nutrient-dense, antioxidant-rich dietary pattern low in glycemic load- [ Ссылка ]
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