The Daily Dozen
Build a smoothie.
A smoothie isn't a supplement — it's food. So this grades ingredients on what they deliver, tracks them against Greger's Daily Dozen, and tells you what blending does to them. Because blending changes the food.
Blending keeps the fiber
Juicing throws it away. Blending keeps the fiber and the polyphenols bound to it — and breaks cell walls, improving absorption.
But grains get worse
Ground grains hit blood sugar about twice as hard as intact ones. Blended oats are a liability, not a free win. Berries are the opposite.
Trials ≠ your serving
The famous flax blood-pressure trial used four times the Daily Dozen serving. We grade the evidence at the amount you're actually adding.
Compounding the spice blend instead? That's the Elixir Lab →
Beans1/2 c. cooked beans, 1/4 c. hummus
0 / 3Berries1/2 c. fresh or frozen
0 / 1Other Fruits1 medium fruit, 1/4 c. dried
0 / 3Greens1 c. raw, 1/2 c. cooked
0 / 2Cruciferous1/2 c. chopped
0 / 1Other Vegetables1/2 c. nonleafy vegetables
0 / 2Flaxseed1 tbsp ground
0 / 1Nuts & Seeds1/4 c. nuts, 2 tbsp nut butter
0 / 1Herbs & Spices1/4 tsp turmeric
0 / 1Whole Grains1/2 c. hot cereal, 1 slice bread
0 / 3Not medical advice. Nutrient figures are read from USDA food-composition data at the stated serving size. Evidence grades reflect the strength of human trials at that serving, which is often lower than the headline claims you'll see quoted. Discuss changes with your doctor.