Chapter 7

Dietary Habits for a Long and Healthy Life: Building a Better Bowl

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These gems contain polyacetylenes, an unusual class of organic compounds: Christian Zidorn, et al., “Polyacetylenes from the Apiaceae Vegetables Carrot, Celery, Fennel, Parsley, and Parsnip and Their Cytotoxic Activities,” J Agric Food Chem 54, no. 7 (April 2005): 2518–23. doi: 10.1021/jf048041s.

Research demonstrates cilantro has a synergistic effect with chlorella for heavy metal detoxification: See Aliasghar Rahimian and Reza Mehrandish, “Heavy Metals Detoxification: A Review of Herbal Compounds for Chelation Therapy in Heavy Metals Toxicity,” Journal of Herbmed Pharmacology 8, no. 2 (April 2019): 69–77. doi: 10.15171/jhp.2019.12.

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Cancer research has found cruciferous vegetables, including brussels sprouts, to have positive influences: See the American Institute for Cancer Research’s entry on Brussels sprouts at

they also contain an antioxidant called “cucurbitacin”: See Ujjwal Kaushik, Vidhu Aeri, and Showkat R. Mir, “Cucurbitacins – An Insight into Medicinal Leads from Nature,” Pharmacogn Rev 9, no. 17 (January–June 2015): 12–18. doi: 10.4103/0973-7847.156314.

the richest vegetable source of lutein and zeaxanthin: M. El-Sayed, et al., “Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health,” Nutrients 5, no. 4 (April 2013): 1169–85. doi: 10.3390/nu5041169.

“a deficiency in folate is equivalent to standing under ionizing radiation due to the DNA damage it causes”: See Dr. Rhonda Patrick’s podcast interview on the Tim Ferris Show, “Exploring Smart Drugs, Fasting, and Fat Loss—Dr. Rhonda Patrick (#237)” on May 4, 2017.

folate has also been shown to play a role in protecting telomeres: See Wen Li, et al., “Folic Acid Decreases Astrocyte Apoptosis by Preventing Oxidative Stress-Induced Telomere Attrition,” Int J Mol Sci 21, no. 1 (December 2019): 62. doi: 10.3390/ijms21010062. Also see Jane Katherine Murray, et al., “ ‘Generation Pup’ – Protocol for a Longitudinal Study of Dog Behavior and Health,” BMC Vet Res 17, no. 1 (January 2021): 1. doi: 10.1186/s12917-020-02730-8.

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Dr. Patrick praises broccoli sprouts as being “very powerful for anti-aging”: See Rhonda Patrick’s website and gallery of interviews at

Sprouts are the best way to remove AGEs from your dog’s body: See Thomas W Sedlak, et al., “Sulforaphane Augments Glutathione and Influences Brain Metabolites in Human Subjects: A Clinical Pilot Study,” Mol Neuropsychiatry 3, no. 4 (May 2018): 214–22. doi: 10.1159/000487639. Epub 2018 Apr 17. Also see “Broccoli Sprouts Oppose Effects of Advanced Glycation End Products (AGEs)” entry at on April 17, 2020,

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mushrooms contain a variety of longevity-promoting substances: For a great review of medicinal mushrooms with links to studies, visit the North American Mycological Association at

“In human terms, that would mean instead of living to about 81 years old, the average American could live to be over 100”: See The Age-Well Project’s post on November 3, 2017, “Why You Need More Spermidine … And Why We Still Love Cheese,” Also see Leyuan Liu, et al., “Spermidine Prolongs Lifespan and Prevents Liver Fibrosis and Hepatocellular Carcinoma by Activating MAP1S-mediated Autophagy,” Cancer Research 77 no. 11 (2017): 2938–51. doi: 10.1158/0008-5472.CAN-16-3462. Epub 2017 Apr 6.

when turkey tail mushroom was added as a sole form of treatment: See Dorothy Cimino Brown and Jennifer Reetz, “Single Agent Polysaccharopeptide Delays Metastases and Improves Survival in Naturally Occurring Hemangiosarcoma,” Evid Based Complement Alternat Med2012 (2012): 384301. doi: 10.1155/2012/384301. Epub 2012 Sep 5.

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One of the star probiotics making headlines in the dog space is Akkermansia muciniphila: See Maria C. Jugan, et al., “Effects of Oral Akkermansia muciniphila Supplementation in Healthy Dogs Following Antimicrobial Administration,” Am J Vet Res 79, no. 8 (August 2018): 884–92. doi: 10.2460/ajvr.79.8.884. Also see: Jose F Garcia-Mazcorro, et al., “Akkermansia and Microbial Degradation of Mucus in Cats and Dogs: Implications to the Growing Worldwide Epidemic of Pet Obesity,” Vet Sci 7, no. 2 (April 2020): 44. doi: 10.3390/vetsci7020044.

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Do cruciferous veggies cause low thyroid?: For an extensive review of cruciferous vegetables with a library of references, see Oregon State University’s entry on Cruciferous Vegetables at the Linus Pauling Institute’s Micronutrient Information Center at

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Forever Dog Fruits: As noted above, Oregon State University’s Linus Pauling Institute maintains a Micronutrient Information Center that catalogs foods and beverages with extensive research referenced. It’s a great place to find general data and facts:

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mice exposed to fisetin lived 10 percent longer and experienced less age-related issues than the control group, even at an older age: See Matthew J. Yousefzadeh, et al., “Fisetin Is a Senotherapeutic that Extends Health and Lifespan,” EBioMedicine 36 (October 2018): 18–28. doi: 10.1016/j.ebiom.2018.09.015. Epub 2018 Sep 29.

feeding pomegranate extract to a dog has incredible protective heart and health benefits: See Christophe Ripoll, et al., “Evaluation of Natural Substances’ Protective Effects Against Oxidative Stress in a Newly Developed Canine Endothelial Cell-Based Assay and in Cell-Free Radical Scavenging Assays,” International Journal of Applied Research in Veterinary Medicine 10, no. 2 (2012): 113–24.

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increasing their lifespan by more than 45 percent: See Dongryeol Ryu, et al., “Urolithin A Induces Mitophagy and Prolongs Lifespan in C. elegansand Increases Muscle Function in Rodents,” Nat Med 22, no. 8 (August 2016): 879–88. doi: 10.1038/nm.4132. Epub 2016 Jul 11.

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Herbs for Health Span: For a general overview of these herbs’ potential health benefits, see T. A. Jiang, “Health Benefits of Culinary Herbs and Spices,” J AOAC Int 102, no. 2 (March 2019): 395–411. doi: 10.5740/jaoacint.18-0418. Epub 2019 Jan 16. PMID: 30651162.

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stimulates glutathione production (needed to clear AGEs from the body): See C. Ott, et al., “Role of Advanced Glycation End Products in Cellular Signaling,” Redox Biol 9, no. 2 (January 2014): 411–29. doi: 10.1016/j.redox.2013.12.016. PMID: 24624331; PMCID: PMC3949097.

parsley’s volatile oils can raise the free radical–quenching: See A. Wei and T. Shibamoto, “Antioxidant Activities and Volatile Constituents of Various Essential Oils,” J Agric Food Chem 55, no. 5 (March 2007): 1737–42. doi: 10.1021/jf062959x. Epub 2007 Feb 13. PMID: 17295511.

The medical literature exploring the efficacy of curcumin, the most active polyphenol in the Indian spice turmeric (pronounce “too”-meric), continues to explode: See S. J. Hewlings and D. S. Kalman, “Curcumin: A Review of Its Effects on Human Health,” Foods 6, no. 10 (October 2017): 92. doi: 10.3390/foods6100092. PMID: 29065496; PMCID: PMC5664031.

by targeting biochemical pathways in dogs associated with neurodegenerative disorders, including cognitive impairments, energy/fatigue, mood, and anxiety: See Sara Sechi, et al., “An Antioxidant Dietary Supplement Improves Brain-Derived Neurotrophic Factor Levels in Serum of Aged Dogs: Preliminary Results,” Journal of Veterinary Medicine 2015 (2015): 412501. doi:10.1155/2015/412501.

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turmeric’s promise in decreasing ocular inflammation in dogs suffering from uveitis: See “Turmeric and Canine Uveitis: Not So Far-Fetched,” Texas A&M Veterinary Medicine & Biomedical Sciences CVMBS News, August 27, 2020,

Ethnobotanist James Duke published a meta-study of over seven hundred turmeric studies and concluded: See James A. (Jim) Duke “The Garden Pharmacy: Turmeric, the Queen of COX-2-Inhibitors,” Alternative and Complementary Therapies 13, no. 5 (November 2007): 229–34.

This herb is being investigated as the “spice of life”: See S. Habtemariam, “The Therapeutic Potential of Rosemary (Rosmarinus officinalis) Diterpenes for Alzheimer’s Disease,” Evid Based Complement Alternat Med 2016 (2016): 2680409. doi: 10.1155/2016/2680409. Epub 2016 Jan 28. PMID: 26941822; PMCID: PMC4749867.

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cinnamon improved all tested heart parameters in dogs after only two weeks: See Ramin Elahi, “The Effect of the Cinnamon on Dog’s Heart Performance by Focus on Korotkoff Sounds,” Journal of Animal and Veterinary Advances 11, no. 19 (December 2012): 3604–8.

cloves’ anticancer and antibacterial properties with promising results: See H. Liu, et al., “Clove Extract Inhibits Tumor Growth and Promotes Cell Cycle Arrest and Apoptosis,” Oncol Res 21, no. 5 (2014): 247–59.

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Forever Fluids: Multiple institutions maintain pages covering the health benefits and current studies on teas. See Harvard’s School of Public Health “The Nutrition Source” at Or, try the health blogs at Penn Medicine,