A Recipe For Longevity: 33 Of The Healthiest Fruits And Vegetables On Earth
This is a great article about a diet and a lifestyle of David H.Murdock, who has been featured on Oprah’s show about longevity. He is 86 years old and this is his story.
Is it possible to live to 125 or maybe 150? It’s certainly a possibility, as discussed on Oprah Winfrey’s recent show on longevity. She visited me at my farm to learn how, at 86, I am enjoying the robust health, energy, and mental creativity of someone many decades younger. My secret: large quantities of fruit and vegetables, plus an hour of daily exercise.
No pills, not even aspirin, and certainly no supplements ever enter my mouth — everything I need comes from my fish-vegetarian diet, which incorporates 30-40 different kinds of fruit and vegetables every week.
By eating many fruits and vegetables in place of fast food and junk food, people could avoid obesity. Obesity accelerates aging even faster than smoking, according to scientific research.
We created the North Carolina Research Campus to study the health benefits of fruits and vegetables. It is the only campus in the world encompassing eight universities all working together for the benefit of health and longevity. These include Duke University, UNC Chapel Hill, NC State University, UNC Charlotte, North Carolina Central University, NC A&T State University, UNC Greensboro and Appalachian State University. We’ve gathered a comprehensive array of famous scientists and scientific equipment under one roof, including a two-story, 950 megahertz, 8-ton superconducting magnet. It is the largest and most powerful magnet in the world and will help us look at both plant and human cells at the most minute level. We are constantly doing research on all fruit and vegetables, including the ones listed below, which are the mainstay of my diet.
The Healthiest Foods on Earth
| Pineapple | Speeds post-surgery | Promotes joint health | Reduces asthma inflammation |
| Blueberries | Restore antioxidant levels | Reverse age-related brain decline | Prevent urinary tract infection |
| Spinach | Helps maintain mental sharpness | Reduces the risk of cancers of the liver, ovaries, colon and prostate |
Top nutrient density |
| Red Bell Pepper |
Reduces risk of lung, prostate, ovarian and cervical cancer | Protects against sunburn | Promotes heart health |
| Broccoli | Reduces diabetic damage | Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer |
Protects the brain in event of injury |
| Tomato | Reduces inflammation | Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer |
Reduces cardiovascular disease risk |
| Apple | Supports immunity | Fights lung and prostate cancer | Lowers Alzheimer’s risk |
| Artichoke | Helps blood clotting | Antioxidant Superfood | Lowers “bad” cholesterol |
| Arugula | Lowers birth defect risk | Reduces fracture risk | Protects eye health |
| Asparagus | Nourishes good gut bacteria | Protects against birth defects | Promotes heart health |
| Avocado | Limits liver damage |
Reduces oral cancer risk | Lowers cholesterol levels |
| Blackberries | Build bone density | Suppress appetite |
Enhance fat burning |
| Butternut Squash |
Supports night vision | Combats wrinkles | Promotes heart health |
| Cantaloupe | Bolsters immunity | Protects skin against sunburn | Reduces inflammation |
| Carrot | Antioxidants defend DNA | Fights cataracts | Protects against some cancers |
| Cauliflower | Stimulates detoxification |
Suppresses breast cancer cell growth |
Defends against prostate cancer |
| Cherries | Alleviate arthritic pain and gout | Lower “bad” cholesterol | Reduce inflammation |
| Cranberries | Alleviate prostate pain | Fight lung, colon and leukemia cancer cells | Prevent urinary tract infection |
| Green Cabbage |
Promotes healthy blood clotting | Reduces risk of prostate, colon, breast and ovarian cancers | Activates the body’s natural detoxification systems |
| Kale | Counters harmful estrogens that can feed cancer | Protects eyes against sun damage and cataracts | Increases bone density |
| Kiwi | Combats wrinkles | Lowers blood clot risk and reduces blood lipids | Counters constipation |
| Mango | Supports immunity | Lowers “bad” cholesterol | Regulates homocysteine to protect arteries |
| Mushrooms | Promote natural detoxification | Reduce the risk of colon and prostate cancer | Lower blood pressure |
| Orange | Reduces levels of “bad” cholesterol | Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia |
Pectin suppresses appetite |
| Papaya | Enzymes aid digestion | Reduces risk of lung cancer | Enhances fat burning |
| Plums & Prunes |
Counter constipation | Antioxidants defend against DNA damage | Protects against post-menopausal bone loss |
| Pomegranate | Enhances sunscreen protection | Lowers “bad” cholesterol | Fights prostate cancer |
| Pumpkin | Protects joints against polyarthritis | Lowers lung and prostate cancer risk | Reduces inflammation |
| Raspberries | Inhibit growth of oral, breast, colon and prostate cancers | Antioxidant DNA defense | Lower “bad” cholesterol levels |
| Strawberries | Protect against Alzheimer’s | Reduce “bad” cholesterol | Suppress growth of colon, prostate and oral cancer |
| Sweet Potato |
Reduces stroke risk | Lowers cancer risk | Protect against blindness |
| Watermelon | Supports male fertility | Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal |
Protects skin against sunburn |
| Banana | Increases Fat Burning |
Lowers risk of colorectal and kidney cancer, leukemia | Reduces asthmas symptoms in children |
One of my missions in life is to share this kind of knowledge with others, so they can live more vital, active, satisfying lives.
Found at http://www.huffingtonpost.com/david-h-murdock/a-recipe-for-longevity_b_205355.html
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Very interesting article and would like to learn more. For example, I have 2 questions. Do you follow an all raw diet or do you also eat cooked foods? Clarification on this point would be very helpful. Incidentally, I am a vegetarian so do not eat fish. Can you give guidance on best alternatives for protein intake?
Thank you for any advice you can offer.
Sincerely,
Valerie
Reply
Buzz Team Reply:
May 31st, 2009 at 6:22 pm
Hi Valerie.
I am 80% raw, but I do eat cooked vegetarian food as well.
The best sources of protein for you would be:
- Nuts and seeds, especially when eaten raw (almonds, cashew, peanuts, walnuts, sunflower seeds, sesame seeds, filberts, etc.)
- Soy foods, such as tofu, tempeh, miso, and soy milk.
- Sprouted seeds. Sprouts are often part of a raw food diet. They do require a slight amount of work, but not necessarily a lot. The easiest sprouts to make are lentils. The easiest way to make them is simply to soak them in a large plastic cup for 8 hrs, then drain and keep moist by spraying and occasionally rinsing. They can be eaten as soon as they get soft enough, though sometimes hard seeds might still exist for 8 hrs or more. Each type of sprout has differing proportions of nutrients, so it’s best to eat a variety of them.
- Grains, especially amaranth and quinoa, are highest in protein and are high-quality proteins.
- Beans and legumes. There are more than 13,000 varieties of legumes growing in the world, but only about 40 types are commonly consumed. Because they are an inexpensive, easily grown source of protein, they have been central to diets around the world for 12,000 years. Introducing legumes into menus offers a chance to explore different ethnic cuisines. Use legumes as main dish items rather than side dishes. A good way to introduce beans to the diet is to decrease meat in favourite dishes, like casseroles and chili, and replace it with beans. Because of their many health benefits, beans should be eaten often.
- Blue-green algae, which are over 60 percent protein (spirulina, chorella, marine phytoplankton).
Please also take a look at our post “Protein for all lifestyles” to read more information.
Have a great week.
Reply
Charles Premoe Reply:
January 26th, 2010 at 4:48 pm
Hello Valerie: I just completed a 3 month internship at the Creative Health Institute in Union City Michigan. Which, by the way does not necessarially make me an expert on this particular subject, but from what I have learned it is my understanding that protien from and animal source must be enzymatically broken down by the body into a more useable form which becomes essential amino acids. These amino acids are redily available from a plant source as well as the enzymes so that the body dose not use up its store of enzymes to break down the plant bodies to a more usable form. Many plants contain protien in the form of amino acids. The enzymes are the life force that we are born with and when these are gone then life ceases. Plants; particularly sprouts have an abundance of live enzymes and therefore are some of the best sources of raw living foods available for human consumption. Hope this helps.
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hi i was wondering which foods are best for the eyes???my eyes look stressed,hollow and i have eye bags too…my eyes are also strained and red from stress??
Reply
Priyantha Peiris Reply:
July 25th, 2010 at 2:46 am
Hi,
Try to avoid grains as much as possible. Even if you have a little, try to make it with whole, unrefined grains. Eat spinach atleast 3 time s a week. Delay your breakfast and be on fruits till then. Have it after 10.30AM. Try to follow the 3 cycles of the body system. Eat fruits 3/4 riped and various kinds. Tropical fruits are the best.
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Great list thanks, didn’t know kiwi was a wrinkle reducer.
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arthritis magnet…
I came across your post A Recipe For Longevity: 33 Of The Healthiest Fruits And … today, Wednesday while searching for arthritis magnet while I don’t agree with everything it was refreshing to find something relevant about arthritis magnet. I’m new…
arthritis magnet…
I came across your post A Recipe For Longevity: 33 Of The Healthiest Fruits And … today, Wednesday while searching for arthritis magnet while I don’t agree with everything it was refreshing to find something relevant about arthritis magnet. I’m new…
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Thanks for these great articles.
Food as medicine-yes! Beats pills everytime!
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You all must try aroniaberries which I believe may be the one single greatest superfood on earth! Eagle
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Great list of the healthiest foods on earth, they all look pretty tasty. And I think perhaps nearly all fruits and veggies are important, they all have nutrients that we’re unaware of now, but we still benefit immensely from them. When we include a wide variety of produce in our diet we make sure we’re getting everything nature has provided for us. I also believe the real secret to a long healthy life is to eat foods fresh from the garden, picked just moments before they’re eaten. Thanks for the great article.
Be Well and Wonderful, Hugh
Reply
Good article and good letters from others – I totally agree with Hugh that it is the quality of these fruits and veggies that counts. A head of broccoli transported halfway round the world from a non-organic source is next to useless compared to one picked from your own organic garden. I wonder if david murdock is eating his own home grown fruit and veg? When I was eating most of my food intake from own organic garden I felt terrific – I’ve never been able to buy that level of food vitality. I think sprouting is fabulous and we can all do that even if we have no garden. I love sprouting chick peas and mung beans – they taste so good. Juicing all these great fruits and veggies is such a great way of increasing our nutrient supply without bulk.
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Jan Reply:
August 19th, 2010 at 3:31 am
I love fresh friut and veg but unfortunately I live in a place (on the border of Scotland) that veg just do not grow successfully and therefore must rely on getting my veg elsewhere. I do try to go for organic boxes delivered from online sources. However I do have a space in my kitchen for indoor sprouting and have an abundance of different sprouted seeds growing all the time . I also grow and juice wheatgrass and have that on a daily basis and for my 72 years am doing very well. I wonder if anyone makes Rejuvelac ? I would love to have an opinion on that.
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Great list! I have recently become interested in eating raw and truly believe that in order to obtain all the nutrition from foods, we should avoid cooking them out – but it is difficult to eat raw from a lifestyle perspective. I find that proper hydration is an important component of a healthy diet. I recently started drinking “Kangen” water, which is restructured, ionized, alkaline water. It is high in alkaline (which helps our bodies balance acids), high in antioxidant strength (yes, you can drink your antioxidants), and micro-clustered (meaning the water molecule clusters are actually small enough to penetrate our cells and do their job of hydrating us more efficiently than other waters).
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Love practically every one of these foods..and summertime fruit is irresistible
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This is fantastic. I am 72 and eat as much raw food as it is practical to do so. I make a “raw Green Shake ” every day and if I do happen to come down with a cold it never lasts more than a day and I recover very quickly. I love the list of the best fruit and veg and would only add goji berries to that list. Great suff and a great site. Love and light and blessings to everyone.
Reply
Hilary McDaniel Reply:
August 26th, 2010 at 11:11 am
How do you make your raw green shake? I make a smoothie every morning w/fruit,greek yogurt,ginger,cilantro,and raw honey. I mix it w/almond
milk and ice. It’s yummy.
Reply
Great info – does he eat his veggies raw or cooked or juiced. I was also wondering proportions etc. some juicey recipes would be oh so helpful! Thanks
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