Dr. Greger introduces his work at NutritionFacts.org and announces the live Q&A session.

• He reads every English language nutrition journal in the world to present the most interesting findings on NutritionFacts.org.
• The site is non-commercial, free, and a labor of love as a tribute to his grandmother.
• Streams are now vertical to accommodate Instagram viewers.

Dr. Greger discusses how to maximize nutrient absorption, specifically for brain health, on a plant-based diet.

• Lutein and zeaxanthin are fat-soluble nutrients important for brain health and are best absorbed when consumed with fats.
• Dark green leafy vegetables are rich in these nutrients, and fat sources like avocados, nuts, and seeds can aid their absorption.
• He suggests adding sesame seeds or tahini dressing to greens to enhance nutrient uptake.

Addressing the use of homemade capsules for spices and the recommendation of edible films for encapsulation.

• Edible films made from potato starch are suggested as an effective way to consume spices that may be unpalatable, like turmeric.
• These films can be used to create small, slippery pouches that are easy to swallow and do not require the taste of the spice.

Dr. Greger provides supplement recommendations for older adults, especially vegans.

• Vitamin B12 supplementation is necessary for everyone over the age of 65, regardless of diet.
• He recommends creatine supplementation in conjunction with resistance exercise for increasing lean muscle mass in older individuals.
• Additional supplements such as vitamin D and algae-based DHA may be beneficial for optimal health.

Discussing the efficiency of vitamin D from sun exposure compared to supplements and the implications of avoiding sun exposure.

• Sun exposure can provide significant amounts of vitamin D, but it also contributes to skin aging and potential skin cancer.
• Vitamin D supplements offer a safe alternative without the harmful effects of sun exposure.
• Even with sunscreen use, most people still get enough vitamin D due to inadequate sunscreen application.

Exploring the nutritional benefits of flaxseeds over hemp seeds.

• Flaxseeds are recommended due to their high omega-3 fatty acid and lignan content.
• Lignans have anti-cancer properties and flaxseeds are the most concentrated source.
• Flaxseeds may play a role in cancer prevention and treatment, particularly breast cancer.

Addressing the concerns of iron absorption from various dietary sources.

• Certain foods like tea can inhibit iron absorption, which is why it's recommended to consume tea outside of meal times.
• Adding vitamin C-rich foods can enhance iron absorption if needed.
• It's important to test for iron levels before attempting to increase iron intake, as high levels can be harmful.

Dr. Greger talks about the challenges of obtaining vitamins like B12 from organic foods due to lack of fortification.

• In the UK, organic standards prevent fortification of foods with additional vitamins and minerals.
• This can lead to deficiencies in vitamins like B12 and D for those consuming organic plant milks.
• He discusses the importance of supplementation or choosing fortified non-organic products to meet nutritional needs.

Discussing the health effects of carotenoids and the causes of yellow skin from dietary choices.

• Carotenoids from fruits and vegetables can cause a yellowing of the skin, which is generally a sign of good health and nutrient intake.
• Excessive consumption, particularly through juicing, can lead to carotenemia, a harmless condition where the skin turns orange.
• If the yellowing of the skin is a cosmetic concern, it is advisable to reduce the intake of carotenoid-rich foods.

Advice on how to practice time-restricted eating with late work hours.

• Early time-restricted feeding is critical, and it's better to skip dinner than breakfast for aligning eating windows with circadian rhythms.
• Packing food to eat during work hours can help stop eating before 7 PM, which is recommended for optimal health benefits.

Addressing proper Vitamin B12 supplementation dosages.

• For B12 deficiency, a daily dose of 2000 micrograms is recommended.
• High-dose B12 supplements or injections should be administered to treat deficiency, as it can have severe health consequences.

Questions about mushroom coffee and its benefits are addressed.

• Mushroom coffee can refer to regular coffee with added mushroom powder or a purely mushroom-based hot beverage.
• Concerns with certain mushrooms like chaga are raised due to high oxalate content, which can increase the risk of kidney stones.

Almond skins do not need to be removed when making almond milk.

• Almond skins can be left on almonds when making homemade almond milk.

Time-restricted eating tips and the impact of banana enzymes on smoothie nutrients.

• To avoid interference with nutrient bioavailability in smoothies, avoid using fresh bananas due to their enzyme content.
• Cooked bananas, such as baked bananas, can be used as the enzyme is destroyed by heat.

Dr. Greger announces the end of year fundraiser for NutritionFacts.org.

• NutritionFacts.org, a 501(c)(3) nonprofit, is conducting an end-of-year fundraiser to support its mission.
• Donations are tax-deductible in the U.S. and help Dr. Greger continue to provide free, evidence-based nutrition information.