How do you find a wide diversity of plants+fungi+protists to eat from, esp if you have limited time?

What are ways to easily get the wide diversity?

It helps reduce Glycanage and increases microbial diversity
Presumably, eating from a diversity of ethnic cuisines helps. Also spice racks (mixed no-salt seasoning}

I would go after a wide range of classes of plants. So gingko punches WAY above its weight, plus brown seaweed, plus …

beets (betaleins), some cannabis (they have crazy metabolite diversity), Blue Butterfly Pea flowers

tiger nuts… FERMENTED FOODS, like

look up john de la parra


Lots of herbs and spices. Plant powders: turmeric, garlic, moringa, pea protein, onion, . Variety of nuts.

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Considering the spatial disparity in metabolites between leaf and stem components, the levels of branch chain amino acids (BCAA) (isoleucine, leucine, valine), aromatic amino acids (AAA) (phenylalanine, tyrosine), phenylpropanoids (cinnamic acid, caffeic acid, ferulic acid, shikimic acid), sugar alcohols (xylitol, myo-inositol, meso-erythritol), and glycerol derivatives (glycerol, glyceryl-glyceryl) were relatively higher in leaves than in stem extracts. Branch chain amino acids cannot be synthesized by animals; however, plants can synthesize these amino acids de novo and thus serve as an important source of these compounds in the human diet [24]. In plants, isoleucine, leucine, and valine share common BCAA-hydrolyzing enzymes in their biosynthetic pathways. Accumulation of free amino acids plays an important role in plant stress tolerance, and these can act as osmolytes under certain abiotic stress conditions [25]. Similarly, phenylpropanoids are key components with antioxidant functions that ameliorate high intensity light-stress mediated damage in leaves [26]. On the contrary, the levels of fatty acids (oleic acid, stearic acid, palmitic acid, and linolenic acid) and amino acids (proline, lysine, and arginine) were relatively higher in leaves compared to stem extracts. Oleic and linolenic acid derivatives partially regulate plant development, seed colonization, and defense responses to pathogens through various mechanisms [27, 28]. Notably, the relative abundances of chlorogenic acid and the majority of flavonoids (dihydrokaempferol, quercetin, quercetin derivatives, and myricetin derivatives) were higher in leaves, while kaempferol glucoside and pinocembrin were more abundant in stems. The higher abundance of flavonoids in leaves might be attributed to their local biosynthesis as well as their active translocation from other plant organs at different stages of development [29].

Generally, similar antioxidant activity levels were observed in the same genus groups, but the species belonging to the genera Alnus displayed significantly different antioxidant levels. These results suggest that the differences in chemical compositions among species belonging to the same genus may be expressed in terms of their varying chemotaxonomy and associated bioactivities. In the present study, multivariate analyses indicated distinct metabolite profiles for plant extracts according to different plant families and spatial parts. Hence, the chemotaxonomic hierarchy of plants depends on their biosynthetic relatedness to synthesize corresponding metabolite pools [30].

We observed that aceroside VIII, catechin, and quercetin derivatives were positively correlated with DPPH antioxidant phenotypes, whereas eriodictyol was associated with tyrosinase inhibition effects. According to recent studies, aceroside VIII is an acerogenin derivative with significant antioxidant activities [31]. Ellagic acid is structurally a phenol antioxidant that exhibits significant free radical scavenging activity. It also promotes the activity of three antioxidant enzymes, namely superoxide dismutase (SOD), catalase (CAT), and glutathione peroxidase (GPX), which are altered under various physiological states involving free radical attack [32]. The roles of mannitol as an osmo-protectant as well as free radical scavenger that influences the activities of antioxidant enzymes including SOD, CAT, glutathione reductase (GR), peroxidase (POX), and ascorbate peroxidase (APX) have also been established [33]. Previously, Iacopini et al. described catechin, epicatechin, and quercetin as phenolic compounds that can independently or synergistically exhibit DPPH radical activities [34]. However, in the present study, eriodictyol and caffeic acid were linked to tyrosinase inhibition and total flavonoid content assays, respectively. Notably, eriodictyol is a flavonoid that can inhibit melanogenesis [35].


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As a Western-trained physician, I had never heard of amla, which is dried, powdered Indian gooseberry fruit. I was surprised to find more than seven hundred articles on it in the medical literature and even more surprised to find papers with titles like “Amla, a Wonder Berry in the Treatment and Prevention of Cancer.” Arguably the most important plant in Ayurvedic medicine, amla is used traditionally for everything from a hair tonic to a snake venom neutralizer.6913 I eat it because it’s apparently the single most antioxidant-packed whole food on Earth.6914 See what four cents’ worth can do to the antioxidant power of a smoothie in
In the Ayurvedic lexicon, amla is considered “the best medicine to increase the lifespan”6915 and a “potent aphrodisiac,” but the evidence

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How do you avoid polypharmacy from eating so many plants with active compounds?

Those randomized to eat fourteen servings of fruits and vegetables a day for even just two weeks show a reduction in oxidative DNA damage compared to those randomized to eat only four servings a day,7088 but what about a study in which the number of servings is held constant and you just increase the diversity of the produce? That’s exactly what a group of researchers in Colorado did.
Both diets had the same number of daily servings (eight to ten), but the high botanical diversity diet included fruits and vegetables from eighteen different families versus emphasizing just five in the low diversity diet. Only those randomized to the high diversity diet experienced a significant reduction in DNA damage.7089 The researchers concluded that “smaller amounts of many phytochemicals may have greater potential to exert beneficial effects than larger amounts of fewer phytochemicals.” Observational studies have also found that fruit and vegetable variety is associated with lower inflammation7090 and better cognition7091—again, independent of quantity. Does this mixing and matching of a variety of plant foods actually translate into a concrete difference for patients?
Check out for a wild experiment involving secretly giving cancer patients a combination of a fruit, a vegetable, a spice, and a leaf—about one one-hundredth of a pomegranate, less than one floret of broccoli, less than an eighth of a teaspoon of turmeric, and about a sixth of a tea bag’s worth of green tea a day, hidden in capsules and randomized against placebo. Surely such tiny amounts couldn’t affect the progression of cancer, right? Wrong.7092 As I show in the video, the cancer was significantly slowed down.


Maybe I’m missing something. Why do you need a wide diversity? Don’t some of the blue zone diets lack diversity?

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the American Gut Project
American Gut: an Open Platform for Citizen Science Microbiome Research - PMC