The World’s Healthiest 

Foods 
 
 
 
Have you heard of the saying, count your calories? What if it was actually, 
count your chemicals. Learn more about the challenge here where we will 
teach you a 50 brain cell challenge. It’s never too late to change how you 
eat.  
 
Let’s start with teaching you a list of the healthiest foods that are 
accessible to the general public at every grocery store. You will need this 
list in order to complete the 50 brain cell challenge. 
 
 
 

Seasonings 
 
Let’s start with the two seasonings found on almost every table in the 
world, salt and pepper. 
 
Salt is useful for flavor enhancement, it helps balance electrolytes, which 
is why we believe a pickle is more hydrating than a gatorade. Don't use 
too much salt or you will raise your blood pressure. Most people are safe 
with less than 1 tsp per day. 
 
 
 
 
Pepper, besides making you sneeze, it actually increases the absorption 
rate of turmeric by 2000%, yes if you are using turmeric without pepper, 
you're staining everything. Pepper is filled with antioxidants and that 
prevents damage to your cells. 
 
Garlic is in the category of heart healthy foods that lowers blood pressure, 
prevents blood clots, reverses hair loss, is antiviral, protects against 
diabetes, and fights the progression of dementia.  
 
Turmeric is an impressive spice that should be in every kitchen because of 
its powerful healing properties, helps prevent Alzheimer’s disease, targets 
anxiety symptoms in depression, lowers inflammation and fights cancer 
cells among other health benefits. Make sure to always add fat and 
ground pepper with turmeric for better absorption. 
 
Oregano is an herb that has a warm, hint of lemon, slightly sharp peppery 
and bitterish taste. It is native to the Mediterranean region and Western 
Asia, where one of the healthiest dietary patterns originates from. Full of 
antioxidants, anticancer properties, useful for arthritis and 
atherosclerosis. 
 
Basil has a significant source of vitamin K which suggests basil can thin 
your blood (prevents blood clots), protects against damage from aspirin, 
prevents breast, colon and pancreatic cancer, reduces depressive 
symptoms and fights against the bacteria that cause dental caries.  
 
Rosemary completes your spice collection because of its 
anti-inflammatory, antiviral, anti-cancer, anti-stress, improves memory, 
detoxifies, heals, soothes muscle aches, aids in digestion and not to forget 
its ability to promote hair regrowth.  
 
Saffron may be an expensive herb because of the painstaking harvest 
from the flowers by hand, however, well worth the cost. It is useful for 
increasing satiety for weight loss, cardiovascular health, helps with 
erectile dysfunciton, depression, helps treat and prevent cancer, relieves 
PMS symptoms and anxiety.  
 
Vanilla extract is not a boring bland flavor but an exotic bean originating 
from Madagascar that lowers inflammation, improves mental health, 
lowers cholesterol and can reduce fevers. 
 
Mint has a refreshing cooling effect in your mouth that aids in digestion, 
can lessen nausea, may improve depressive symptoms and is useful for 
cough and asthma. 
 
Cinnamon found in chai tea and cinnamon buns is useful for lowering 
triglycerides and total cholesterol, better sugar control, potential 
treatment and progression of alzheimers and reduces blood pressure. 
 
Nutmeg in a dessert is a smart decision because it helps with digestion, 
improves cognition, lowers blood pressure, and promotes the process of 
detoxification. Also contains several vitamins and minerals such as 
vitamin B6, manganese, magnesium, thiamine, folate and copper. 
 
Ginger is a zingy peppery root that is capable of relieving pesky nausea 
and vomiting. Particularly useful for improving digestion, fights fungus 
infections, blocks ulcer formation, and may stop cancer from growing. 
 
Sage is loaded in antioxidants and will benefit anyone with diarrhea, 
constipation, flatulence, digestive upset, bloating and heartburn. It has 
small amounts of vitamin K, vitamin A, vitamin C, vitamin E, magnesium, 
copper, & zinc. 
 
Parsley assists with digestion and is high in antioxidants. High in vitamin C 
and an excellent source of vitamin K.  
 
Paprika contains beta carotene that adds the orange/red color to your 
dish which supports eye, heart and skin health. Bonus paprika is 
abundant in antioxidants.  
 
Thyme has health benefits for your throat, heart, mood and preventing 
foodborne illness. It can lower cholesterol and the high antioxidant 
content prevents cellular aging.  
 
Spearmint can relieve toothaches which is why it is commonly found in 
toothpaste. It wards off bacteria, destroys cancer cells, relieves pain in 
arthritis, cramps and headaches.  
 
Cilantro is able to bind to toxic heavy metals in your body. Also it is a 
good source of vitamin K, which acts as a natural blood thinner and full of 
antioxidants that decrease inflammation. 
 
Mustard is made with mustard seeds, vinegar, salt, and turmeric. This tiny 
seed fights cancerous cell growth, contains selenium and magnesium for 
relieving rheumatic arthritis, and is helpful for clearing congestion in your 
lungs.  
 
Anise is useful for gas, digestion, colds and coughs. Also stimulates 
appetite and may increase milk production for breastfeeding women. 
 
Coriander seeds may protect your brain from deteriorating from 
Alzheimer’s and Parkinson’s disease. Crushing coriander seeds to add to 
your next dish will lower heart disease risk factors like blood pressure and 
lower blood glucose.  
 
Chocolate is known for its high antioxidant content that is 40 times 
greater than blueberries. Able to treat anemia (anemic) because every 100 
g of cacao delivers 7.3 mg iron which meets nearly 100% of an adult males 
recommended daily intake for iron. A decent amount of magnesium and 
manganese in cacao keeps your blood pressure down, relaxes your 
muscles, calms your mind, prevents headaches, facilitates glucose 
metabolism, and supports glutathione production for detoxification. This 
is why dark chocolate above 70% is considered healthy. 
 
Bay leaf commonly used in soups and flavoring rice is wise because it 
provides antifungal, antimicrobial components and antioxidants. Useful 
for supporting wound healing and improving insulin sensitivity. 
 
Cayenne pepper brings heat to any dish as well as health benefits by 
promoting weight loss, prevents blood clots, digestion and detoxification.  
 
Chives are similar to leeks and green onions that add flavor to egg and 
cheese dishes while fighting off bacteria. It is a mild stimulant and diuretic 
too. 
 
Cumin. Why do people use this seed ground into powder to season their 
food? It is good for digestion, relieves respiratory conditions, fights 
oxidative stress damaging your cells, good for your skin and along with 
other lifestyle changes and healthy foods can play a role in preventing 
diabetes.  
 
Dill weed is a versatile herb that has digestive benefits. Also used to treat 
epilepsy, ease menstrual cramps and lower cholesterol levels.  
 
Mayonnaise is actually healthier than you think if made with the right 
ingredients instead of vegetable oils high in inflammatory omega-6 made 
from genetically modified soybeans. The healthy versions are made with 
egg yolk, an oil (avocado oil, olive oil, and coconut oil are the healthier 
options) which if you replace saturated fats with these oils then this can 
significantly reduce your cholesterol levels by ~30%. If you struggle to 
maintain weight then this can help you increase your calories (100 calories, 
11 g fat, 75 mg sodium in 1 tablespoon according to the United States 
Department of Agriculture (USDA)).  
 
 
 

Oils 
May not be on everyone’s grocery list, but the majority of studies show 
evidence of low-carb, high-fat diets such as the ketogenic diet result in 
greater weight loss than a high-carb, low-fat diet. This is also logically 
validated by the fact of insulin. (Remember Insulin as body grow, brain 
slow). Of course if the high carb diet is strictly vegan then you will be as 
thin as a person who runs 45 miles a week. Then there is the famous 
Mediterranean diet that allows all food groups and while others need to 
avoid dairy, wheat, fish, peanuts and other 
allergens/intolerances/sensitivities. SO work with a dietitian to help you 
navigate the world of nutrition and find out if it’s okay for you to consume 
oils.  
 
Olive Oil contains a healthy monounsaturated fat oleic acid, which is 
shown to reverse plaque build up in arteries and reduce inflammation. A 
good source of vitamin E which is an antioxidant fighting against free 
radicals that damage cells. All of the antioxidants in olive oil lower risk for 
heart disease, cancer, Alzheimer's disease, obesity, type 2 diabetes, 
metabolic syndrome and arthritis.  
 
Avocado Oil has a smoke point of 480 degrees Fahrenheit if it is cold 
pressed which is around the same smoke point for safflower oil, rice bran 
oil and Ghee. It is superior to the other oils because of its high omega-9 
content which is a heart healthy fat that improves blood lipids. Also 
protective against gum disease, heals skin, and anti-inflammatory.  
 
Coconut Oil has medium chain triglycerides (MCT) that protects skin from 
sun damage, easily digested, and actually a fat that helps your body burn 
fat for fuel by boosting your metabolism.  
 

Fruit 
 
Tomatoes act as an internal sunscreen, yea not kidding. Tomatoes are 
fruits and very high in vitamin A and C. (eye health & antioxidants). We 
suggest growing your own tomatoes because they are cheap and easy.  
 
Lemon makes your body more alkaline which helps you fight disease. 
Drinking lemon in your water will insure that you get enough vitamin C in a 
day, this will increase the antioxidants in your body. Lemons are an 
extremely important addition in fasting. Aids that detoxification process. 
 
Limes will provide not only a zingy taste to foods, but also several health 
benefits. These health benefits include preventing kidney stones, helpful 
for weight loss, slows the progression of arteriosclerosis, helps fight 
cancer with its antioxidants and improves immunity and iron absorption 
with its high vitamin C content.  
 
Avocado is known for its healthy fats (mono & poly) that are 
anti-inflammatory. It is higher in potassium than one medium banana or 
kiwi and does not spike your insulin. An avocado a day will more likely 
keep the doctor away. Just don’t eat too many because you will get fat, jk, 
just a lot of calories.  
 
Apple a day keeps the doctor away is an example of a half truth. Useful 
because of its fiber which is good for diarrhea, constipation, keeping you 
full, and lowering cholesterol. It will help keep your teeth pearly white but 
it's not a substitute for brushing your teeth. Great for almost any diet 
except extremely low carb diets like ketogenic diet because one small 
apple the size of a fist is about 24 g carbs. 
 
Bananas are one of the most common foods you will find at the grocery 
store. When it is green it is high in resistant starch that feeds your gut 
microbiome. When it is yellow or spotted it is higher in simple sugars  
 
Plantains are typically cooked to be eaten but can be eaten raw as well 
and used in place of rice or potatoes. High in vitamin A, vitamin C, 
potassium, vitamin B6, plus some magnesium and iron. 
 
Berries are an essential part of your diet if you want to live a long healthy 
life. They are keto diet friendly because it's a good source of fiber which 
makes it have minimal impact on blood sugar. Plus berries are one of the 
foods with the highest amount of antioxidants that repair and shield cells 
from the harmful chemicals found in processed foods.  
 
All these berries are considered Fructose, this is the quickest absorbed 
sugar in the human body and is best eaten in the morning or directly 
after physical exercise.  
 
● Blueberries a cup a day can improve memory, lowers cholesterol, 
protects against cancer and anti-aging. They pass something called 
the blood brain barrier, which we will teach you about in  
● Strawberries have been shown to increase cognition and memory 
recall in elderly. The high antioxidant content makes it a great choice 
for preventing cardiovascular disease and build up of plaque in 
arteries.  
● Cranberries are tart berries that can be used to prevent urinary tract 
infections and healthy for your kidneys in general.  
● Tart Cherries, the lowest glycemic index berry , speed up recovery 
after intense exercise with its high vitamin C content (Vitamin C is an 
antioxidant.)  
● Blackberries, good source of fiber, rich in bioflavonoids (don't be 
scared of that word​ bioflavonoids have been used in alternative 
medicine as an aid to enhance the action of vitamin C, to support 
blood circulation, as an antioxidant, and to treat allergies, viruses, 
or arthritis and other inflammatory conditions. 
● Raspberries, one cup is only 64 calories, 15 carbohydrates and 8 g of 
fiber a perfect fruit for a low calorie, low fat, low carbohydrate diet 
● Acai berries are usually found frozen imported from Brazil. It 
contains the most amount of antioxidants in half a cup more than 
any other berry or food.  
● Goji berries are surprisingly good sources of protein and second 
highest food in antioxidants. These little red berries prevent 
 blindness from age-related macular degeneration and best 
combined with fat from butter, milk, nuts or seeds for example.  
● Black Currants are excellent sources of anthocyanins from the deep 
hue that improve heart health and may protect against obesity and 
diabetes. This berry is not surprisingly effective at fighting cancer 
and good for eye health. Not to mention you will get a megadose of 
vitamin C. 
● Elderberry often sold as elderberry syrup is used for colds, the flu, 
combating allergies and boosting the immune system against 
viruses with its high vitamin C content. No need to worry about the 
cytokine storm happening with the COVID-19 virus because there is 
no evidence of this actually happening.  
 
Pomegranate protects against heart disease with its antioxidants and 
ability to increase blood flow and lower blood pressure. It keeps your 
memory sharp, helps you overcome depression, fight dental plaque 
formation, decreases symptoms of anemia, and reduces risk of cancer. 
 
Peach ripens in late summer and a good source of fiber, vitamin A, C, B 
vitamins and potassium. The antioxidants found in peaches and other 
stone fruits prevents cardiovascular disease and obesity related diabetes 
later in life.  
 
Pineapple mazes in Hawaii are not only for vacation entertainment, but 
each pineapple contains an active compound that heals acne and breaks 
down proteins to be more digestible. The fiber in pineapple makes it good 
for balancing your blood sugar.  
 
Watermelon is one of people’s favorite summertime juicy refreshing fruits 
which is a great source of hydration, reducing digestive problems like acid 
reflux and improves circulation. This snack keeps you more satisfied than 
a cookie. It is high in potassium and natural sugars. The seeds are edible 
(protein, omega-3 and 6, zinc, magnesium, potassium, copper and others) 
if you shell and sprout them.  
 
Coconuts are cracked open but are classified as fruits, not nuts. You may 
find ground up coconut flour or flakes where the baking products are 
located. The coconut water from this fruit contains electrolytes for 
hydration, the white pulp or ‘kernel’ of the fruit pressed makes coconut 
milk and cream. It is high in calories, fat, carbohydrates and fiber plus the 
mineral manganese - metabolizes carbs, protein and cholesterol. This 
means the more coconut you eat, the higher the HDL and lower the LDL 
and triglycerides and more insulin produced by your pancreas.  
 
Prickly pear/nopal is common in southwest America and Mexico that is 
high in magnesium, vitamin C, riboflavin, vitamin B6 and has some calcium 
and potassium. This cactus is a good source of carbs and fiber that slow 
absorption of the sugar and keep you elimination regular.  
 
Tangerines are a variety of mandarin orange that are smaller and easier 
to peel. It is low in calories and a great source of the antioxidant 
cancer-fighting vitamin C. Plus it helps protect you against kidney stones.  
 
Clementines are a hybrid of sweet orange and mandarins that give you as 
much vitamin C as an orange and is low in calories. The citrate in this 
citrus fruit protects you from kidney stone formation. It is great for weight 
loss because it is high in fiber and high in antioxidants that combat 
cancer growth.  
 
Aloe Vera is a succulent plant and the gel inside the leaves is a drink that 
provides you with skin and digestive healing properties. It is moisturizing, 
soothes inflammation, improves bowel regularity with its enzymes and 
laxative compounds. 
 
Grapefruit like other citrus fruits is an excellent source of antioxidant 
vitamin C. However it interacts with 50 different medications like statins 
and anticoagulant medications, so make sure your doctor or dietitian 
approves. This fruit is great for weight loss, fighting cancer, eye health, 
bone health and heart health with its potassium, magnesium, calcium, 
and vitamin A.  
 
Oranges deliver high amounts of potassium and vitamin C and the juice is 
often fortified with calcium and vitamin D for people who are not able to 
get enough from the other foods in their diet.  You will have better 
sleep when eating foods high in melatonin like drinking orange juice 
made from 2 lbs of oranges which is a lot less volume than eating 10 cups 
of mushrooms for the same effect.  
 
Nectarines are closely related to peaches. THey support gut health, 
immunity, eye health, better digestion, helps control blood sugar, 
improves heart health and low calorie for weight loss.  
Persimmon is a winter fruit that has a slight cinnamon taste to it full of 
vitamin A, C and manganese. The Hachiya version needs to be cooked 
while the Fuyu can be eaten before fully ripe and is sweeter.  
 
Figs are a Mediterranean fruit that is known for being made into a Fig 
Newton. It is high in carbs and fiber plus adds some potassium, 
manganese, vitamin K, vitamin B6 and lower amounts of calcium, thiamine, 
vitamin A and vitamin C. Dried figs increases the amount of nutrients you 
get, but also the amount of carbs to about 63 g in ¾ cup.  
 
Dates is nature’s candy that is an excellent high potassium snack that is 
great for your muscles after a workout. It lowers your cholesterol, colon 
health and heart health. You will have more regular bowel movements and 
block cancerous cell growth at the same time. Next time ask your 
significant other if they want a date? 
 
Papaya is a tropical fruit that has a unique enzyme called papain that 
aids in digestion, in making meat more tender as well as good for clearing 
up your skin. Also a great source of beta carotene for eye health.  
 
Grapes contain about a quarter of your vitamin K and vitamin C needs for 
the day in one cup (151 g). The highest amount of antioxidants are found in 
the peel of the grape. The darker the color the more the antioxidant 
resveratrol which increases the glucose receptors making insulin work 
better and have less of an impact on raising your blood sugar. All of the 
different antioxidants protect the body from oxidative stress, cancer, 
heart disease, and lowers your blood sugar. Of course you would have to 
eat 3 cups of red grapes to prevent colon cancer, lower cholesterol and 
LDL cholesterol not green grapes.  
 
Mango is a tropical fruit that is bursting with vitamin C. The sugar in this 
fruit helps make the vitamin C more usable by the body and in one cup of 
mango it has minimal impact on your blood sugar. You will also get a 
quarter of your day’s vitamin A needs.  
 
Black plum is high in antioxidants, fiber and potassium. These fruits can 
increase frequency of bowel movements and keep your bones strong. 
People who eat plums build stronger bones, studies found people have 
greater bone mass than people who do not eat plums.  
 
Kiwi is an excellent source of potassium and fiber. One kiwi has the same 
amount of potassium as a small banana (100g). You can eat the whole kiwi 
and because its high in serotonin, a neurotransmitter involved in appetite, 
mood, digestive, cardiovascular, learning and memory processes, the kiwi 
can help you fall asleep quicker. 
 
Jackfruit is the world’s largest tree fruit. People like to use it to substitute 
meat in plant-based dishes because of its stringy texture. Bonus is the 
health benefits of supplying a good source of magnesium, calcium and 
vitamin B6, boosting immunity, and improving digestion. 
 
Pears may be overlooked but are full of insoluble and soluble fiber, which 
is great for your gut microbiome. A good source of vitamin C, potassium 
and copper. The fiber will help with weight management and lower your 
risk for chronic disease.  
 
Coconut has resistant starch which means it feeds your gut and less 
calories. This food has the highest amount of medium chain triglycerides, 
otherwise you would have to take a supplement.  
 
Cantaloupe has more vitamin C and vitamin A than honeydew melon. Like 
other fruits it has antioxidants that protect against cellular damage.  
 
Rhubarb looks like red celery but tastes tart. Often combined with 
strawberries in desserts or jam this fruit is high in fiber making it an 
excellent choice for resolving digestive issues. Noted for being a good 
source of vitamin K and antioxidants.  

Nuts & Seeds  

 
Almonds that are unsalted and roasted will be better than raw almonds 
for unlocking the nutrients calcium, zinc and iron in it. One of the best 
sources of vitamin E, a third of your days worth in one ounce, which is an 
antioxidant for protecting your heart from heart disease, for healing skin, 
shiny hair and against cellular mutations that cause cancer. Besides this 
it is a great alternative for flour in your recipes.  
 
Walnuts resemble your brain and contain the nutrients that boost your 
memory preventing dementia and Alzheimer’s disease or where you put 
your keys because of its high omega-3 content, a healthy fat. If you feel 
depressed you may not be getting enough omega-3s. Not only will you be 
smarter it will keep your skin, hair and nails strong and healthy because it 
is a good source of selenium and vitamin B7 (biotin).  
 
Flax seeds are one of the best sources for soluble fiber good for keeping 
your blood sugar from rising too fast and for digestive regularity. An 
excellent plant source of omega-3s for your cardiovascular health, great 
for weight loss by increasing satiety and the lignans to protect against 
breast cancer.  
 
Sunflower Seeds are one of the best plant sources of thiamine, a B 
vitamin, which is depleted by alcohol consumption. If you like to drink, 
bring some sunflower seeds with you, but not the ones that are coated in 
sugar and salt because that will cause high blood pressure and lower 
your immune system defense against illnesses. The antioxidants from 
vitamin E can lower inflammation. Choosing a bread with sunflower seeds 
can reduce how quickly the carbs are converted to sugar because of its 
protein, fat and chlorogenic acid (a plant compound).  
 
Pistachios are the third highest amount of antioxidants behind pecans 
and walnuts which protects against cardiovascular disease. Eating only 2 
pistachios can help you fall asleep quicker. Plus one ounce has about ¼ of 
your day’s worth of vitamin B6, an anti-stress vitamin and important for 
using carbohydrates for energy. 
 
Cashews, eat a handful a day or at least a few servings a week and you 
are more likely to live longer and less likely to have cancer. People who eat 
nuts have less inflammation which means less chronic disease in general 
later in life.  
 
Pecan nuts compared to all the other nuts are the healthiest. It has the 
highest amount of antioxidants compared to 10 of the most common nuts 
and number 8 compared to 300 common foods.  
 
Pumpkin seeds are a rich source of magnesium supplying half your day’s 
needs for DNA replication, energy production, bone formation and 
relaxing muscles. In fact eating pumpkin seeds can help you fall asleep 
quicker because of the type of its amino acids (building blocks of 
proteins). Also a great plant source of zinc and omega-3s.  
 
Chia seeds can lower LDL, bad cholesterol, and raise the HDL, good 
cholesterol. These mighty seeds are higher in omega-3 fatty acids than 
flax and walnuts.  
 
Hemp can be in the form of oil, seeds or as a milk substitute. The plant 
protein is high in fiber and has a favorable 3:1 ratio of omega-3s to 
omega-6s meaning it is a heart healthy option.  
 
Coffee surprisingly is not all bad like some people may make you believe. 
If you have never tried coffee, please only drink 1 cup… you have been 
warned. The antioxidants fight stress. Healthy for your microbiome. Each 
person can safely drink 4 cups of coffee per day if you are healthy (in 
research about reversing liver disease). People who live longer drink coffee 
and it reduces your risk of several diseases later in life. DO NOT DRINK 
WITHIN 12 HOURS OF BEDTIME. See “Why We Sleep” by Matthew Walker & 
“Caffeine” by Michael Pollan. 
 

Vegetables 
 
Mushrooms not the ones you trip on, but the ones you should eat. The 
only vegetables that contain vitamin D and it is 90% water which is 
essential for life. Think about it, you are 70-80% water and you need 
sunlight to survive. These morsels also will boost your immune system and 
certain mushrooms will target cancerous cells. 
 
Carrots and carrot juice is a powerhouse for combating cancer because 
of its carotene good for vision, growth, development, and immune health. 
In fact, if the carrots are cooked this makes even more beta-carotene 
available to be absorbed by your body. Be careful though, you will turn 
orange if you eat or drink too much carrots. 
 
Broccoli is a potent detoxifying vegetable for cleaning out pollutants, 
toxins from pesticides on your food, heavy metals, chemicals added to 
processed foods in a box. Add mustard to your broccoli to increase the 
powerful anticancer antioxidant sulforaphane in broccoli. This vegetable 
contains high amounts of vitamin C which you need for healthy joints, 
bones, skin, hair, and nails.  
 
Cauliflower is similar to broccoli, also high in vitamin C good for iron 
absorption preventing anemia. One cup of cauliflower a day is a good 
nutrient dense low calorie option for weight loss, high in fiber for digestive 
health and protecting against colon cancer, reducing inflammation, 
boosting your immune system. 
 
Brussel sprouts are another winter cruciferous vegetable that is high in 
fiber and contains a good source of vitamin C, A, K, calcium and iron. A 
great vegetable to battle cancer and will keep blood sugar balanced.  
 
Fennel is a unique liquorice tasting vegetable that is antiviral, anti-tumor, 
antimicrobial and antispasmodic. Useful for roasting or shredded and 
eaten raw adding vitamin A, B, C and potassium.  
 
Shallots are like onions, but better because their abundance of 
antioxidants vitamin C and A. They can dial down blood pressure, thin 
blood, lower cholesterol, prevent insulin resistance, fight bacteria and 
viral infections, & regulate blood sugar.  
 
Parsnips may look like white carrots, but they are higher in fiber, at least 
10% of your daily needs for vitamin C, manganese and folate.  
 
Asparagus look like little spears and are an excellent source of folate 
essential for DNA, super low in calories and high in fiber perfect for weight 
loss, and meets almost all your vitamin K needs for the day.  
 
Swiss chard is loaded with vitamins and minerals (potassium, vitamin K, 
vitamin C, calcium, magnesium and copper). It has more vitamin A than 
kale and reduces risk factors for cardiovascular disease, stroke, and heart 
attack by lowering blood pressure, helps with red blood cell production 
and prevents blood cells from sticking together. Plus even more health 
benefits like good for regulating blood sugar and eye health.  
 
Collards can be found next to the other cancer busting leafy greens high 
in antioxidants. An excellent source of fiber, vitamin A, vitamin C, vitamin K 
and folate.  
 
Kohlrabi is one of the less well known vegetables that helps with reducing 
inflammation, keeps blood sugar stable, lowers blood pressure, keeps 
weight in check with its high fiber content and along with the other 
cruciferous vegetables fights cancer.  
 
Mustard greens are high fiber red, green or dark purple leafy greens. They 
fight chronic disease because they are packed with vitamin K, vitamin A, 
vitamin C, folate, plus lower amounts of other vitamins and minerals.   
 
Cucumbers are thought of as vegetables but technically are fruits. The 
peel of the cucumber is where the majority of the vitamin K is found. Super 
low in calories and hydrating, it is perfect for weight loss and detoxifying.  
 
Rutabaga is a nutty, sweet, peppery low calorie root vegetable, not a 
boring root vegetable. It can be pickled, eaten raw, sauteed, steamed, 
baked or boiled. An excellent source of vitamin C, potassium and fiber 
which means it is perfect for fighting cancer and boosting your immune 
system.  
 
Seaweed is a nutrient dense superfood rich in potassium that is highly 
recommended for people eating vegan. Found in sushi and a great snack 
that can provide your days worth of iodine which is essential for thyroid 
health.  
 
Zucchini grows rampantly in the summer and is able to improve digestion, 
slow aging, and lower blood sugar. Useful for replacing noodles as a low 
carbohydrate and low calorie option. 
 
Yellow Squash is beneficial for cardiovascular health with its magnesium, 
potassium, vitamin C and beta-carotene. The fiber in squash feeds your 
gut and removes toxins out of your body.  
 
Pumpkins should not be skipped in the fall, these are excellent sources of 
the vitamin A, beta-carotene that makes up the bright orange color, for 
your eyes and skin health. In addition, pumpkin is heart healthy because 
of its fiber, potassium and vitamin C.  
 
Butternut squash’s orange color hints at its high vitamin A (beta carotene) 
content which is good for eyes and skin health. Overall a great source of 
vitamin C, manganese, potassium, magnesium, manganese, vitamin E, 
vitamin B6, thiamin, niacin, & folate.  
 
Acorn squash can actually be eaten raw which is actually the only way to 
get the antioxidants since they vanish when cooked. This vegetable is low 
calorie (~100 calories for 1 cup) and high in potassium, vitamin C, 
manganese, magnesium, thiamin, vitamin B6, vitamin A, plus some iron, 
folate and other trace minerals.  
 
Green Beans are least expensive in the summer to fall. These may seem 
unextraordinary, but help fight cancer, regulate your blood sugar, and 
improves your digestion. They are low in calories, high in fiber and a good 
source of vitamin C and vitamin K.  
 
French beans are slightly thinner than regular green beans but are useful 
for weight loss, supporting cardiovascular health, keeping blood sugar 
stable, and fighting inflammation. They are great sources of vitamins A, B, 
C, D and K. Minerals iron, magnesium, copper, riboflavin, potassium and 
omega-3s are found in this food.  
 
Kale purple or green is a fantastic way to obtain vitamin K, vitamin C, 
folate, plant source of calcium and vitamin A. This popular leafy green is 
great for decreasing inflammation with its antioxidants and eliminating 
toxins from the body.  
 
Bok Choy is a cancer fighting cruciferous vegetable that is abundant in 
antioxidants and great for digestion. A great source of fiber, vitamin C, K, 
folate and minerals calcium, iron, & manganese.  
 
Bamboo shoots found in the ethnic cuisine aisle of the grocery store are 
often added to pad thai or soups for texture. It is low in calories, high in 
antioxidants like most vegetables, useful for digestive health and bowel 
regularity due to its fiber, potassium and manganese.  
 
Kelp is an unusual food, but it is a type of seaweed that is high in iodine 
that can prevent hypothyroidism. These clear noodles instantly upgrade 
any asian noodle dish or can be stuffed in a rice wrap to help you get rid 
of fat instead of it being stored and improve blood sugar levels.  
 
Chili peppers are excellent sources of vitamin C, relieve pain, help 
increase satiety for weight loss, and lowers blood pressure.  
 
Poblano peppers are similar to jalapeno pepper and banana peppers 
because of its spiciness from the compound called capsaicin. They 
contain ¾ of your vitamin A, and a quarter of your vitamin B2 needs. It 
also contains a decent amount of potassium, iron, and some vitamin B6.   
 
 
Eggplants are able to aid in weight loss efforts with its low calorie profile, 
improve blood circulation, and regulate iron stores in the body because it 
is abundant in a certain component that removes excess iron.  
 
Bell Peppers no matter what color they are contain your days worth of 
vitamin C. They contain the polyphenols and carotenoids (the red bell 
pepper has 2 - 9 times more), the antioxidants that restore balance of free 
radicals that damage cells. Bell peppers protect against the breakdown of 
cooking with oils at high heat and fat in meats. They significantly lower fat 
and cholesterol levels in your blood because of the carotenoids. 
 
Beets contain nitrates that are converted to nitric oxide in your body that 
shuttle oxygen to your cells increasing endurance and relaxing your 
blood vessels good for lowering blood pressure and your cardiovascular 
system overall. It's not surprising that this food decreases inflammation 
which contributes to almost all chronic disease. 
 
Sweet potato is actually not classified as a potato, but its red orange 
color means it is higher in vitamin A than a regular russet potato. This is a 
starchy vegetable that is an excellent source of fiber with about three 
times as much compared to a russet potato. Just like all potatoes it is 
high in potassium.  
 
Arugula is a peppery bitter leafy green that will help you digest your food 
and delivers folate, vitamin K, vitamin C, vitamin A, potassium, zinc, iron, 
calcium, phosphorus, & magnesium.  
 
Spinach is an extremely nutrient dense salad green that contains a good 
source of potassium, calcium, magnesium, zinc, vitamin A, and vitamin E. 
Because of its dark green color it is a great cancer fighting food.  
 
Celery is not a fad food, remember when celery juice was popular? Well 
this is a half truth, because you can’t survive on celery alone but it can 
help with weight loss because it only has 10 calories per stalk and plenty 
of fiber to keep you full longer and your blood sugar from rising too fast. 
It has vitamins and minerals to keep your body alkaline and is anti 
inflammatory.  
 
Red Onion like other red fruits and vegetables has abundant antioxidants 
and is a natural blood thinner. The sulfur found in red onion can delay 
and prevent hypertension, a risk factor for stroke and heart disease. 
Eating red onion is another food that can keep your bad cholesterol level 
low where its supposed to be. And red onion is not only anti-inflammatory, 
it helps keep your bones strong.  
 
Cabbage contains the potassium, vitamin K, magnesium and calcium that 
support a strong bone structure to slow the acceleration of bone loss as 
you age. The vitamin K makes sure your calcium is directed to your bones 
instead of stiffening your arteries and keeping nerve function and 
memory sharp. The sulfur and vitamin C in cabbage also help you detoxify 
from the bombardment of pollution and toxins in our environment.  
 
Iceberg lettuce is often overlooked compared to the other leafy greens 
because it is not as deep green as the others. This color difference means 
it is not as great of a source of folate but instead is high in iron and water 
so it is very low calorie perfect for weight conscious people.  
 
Artichoke is the highest fiber food you can eat with more than 10 g per 
serving, ⅓ of how much you need everyday. This massive amount of fiber 
can lower your cholesterol levels, lower blood pressure, help you lose 
weight, digest fat better, useful for indigestion and decrease the amount 
of gas you produce.  
 
Swiss chard is a weight loss friendly dark leafy green (1 cup is about 7 
calories) with red, purples, yellow and orange stems packed with nutrients. 
Over 300% of your vitamin K needs for the day and a great source of 
vitamin A and some magnesium, vitamin C and other vitamins and 
minerals.   
 
Romaine lettuce contains vitamin A, vitamin C for eye health and skin 
health. Good for your heart due to the vitamin K and folate. It is low in 
calories and will not raise your blood glucose.  
 
Daikon radish is an Asian white radish that is more mild flavor impressive 
for its health benefits. This cruciferous vegetable helps people lose weight 
since it’s low calories. Contains high amounts of vitamin C and a good 
source of copper, folate and has small amounts of other minerals and 
vitamins.  
 
Dandelion leaves are not just a pesky weed on your lawn, they are 
detoxifying powerhouses. It is super high in vitamin A and a great source 
of vitamin K, folate, vitamin C and some calcium. Also low in calories and a 
good source of fiber. 
 
Leeks are related to onions and garlic, but compared to these is the best 
for diversifying your gut microbiome. This food is also a cancer fighting 
food.  
 
Garlic is the number one cancer fighting food for seven types of cancer: 
breast cancer, lung cancer, pancreatic cancer, brain tumors, kidney 
cancer, prostate and stomach cancer. It doesn’t harm the healthy cells, 
only the damaged cells.  
 
Cucumber are a cool crunchy vegetable shown to suppress tumor cell 
growth by 50%. Fermented cucumber (pickles) are much healthier for your 
gut microbiome.  
 
Jicama is a crunchy white vegetable that is like an apple and a turnip that 
is popular in Mexico, Philippines, China, Malaysia, and Vietnam. An 
excellent source of vitamin C and fiber (6 g in 1 cup). Plus it contains some 
potassium, manganese, iron, magnesium and folate.  
 
Radishes sold in bundles are detoxifying, low calorie perfect for weight 
loss, have vitamin C and zinc for immune, bone, skin health, and a good 
food for healing the liver.  
 
Jalapeno peppers are hot and spicy. The spiciness improves digestion, 
reduces your appetite, boosts metabolism for weight loss, reduces pain 
and fights cancer. High in vitamin C plus contains other vitamins and 
minerals, not to mention fiber for feeding your gut microbiome.  
 
Olives, all varieties are rich sources of vitamin E and healthy fat also 
found in nuts, seeds and avocados that does not break down into toxic 
substances in your body like the saturated fat found in animals. You will 
have less inflammation and better uptake of sugar in your blood when 
eating less saturated fat.  
 
Hearts of palm is from the palm tree and a great addition to a vegetable 
dish supplying iron, vitamin C, manganese, fiber and protein for bone 
health, digestive health, blood sugar stability, immunity and weight loss.  
 
Sauerkraut is bursting with health benefits not all listed here. Mainly 
known for promoting digestive health, increasing absorption of nutrients 
important for people eating strictly plant-based and of course another 
food that fights cancer growth. It is especially important for repopulating 
the gut microbiome with ‘good’ bacteria and can lower high blood 
pressure.  
 
Kimchi is a Korean fermented food made from radishes and napa 
cabbage. Rich in probiotics (​lactobacillus, leuconostoc, weisella​) for 
balancing your gut microbiome. It will raise your immunity, help reduce 
signs of aging, decrease oxidative stress, lower the likelihood of having 
cancer, and part of a diet for preventing cardiovascular disease. 
 

Legumes  
 
Chickpeas (Garbanzo) Beans are an excellent source of fiber and 
plant-based protein to keep you satisfied. These mighty beans are 
packed full of the B9 vitamin (folate) and potassium for growth, 
development, healthy blood cells, muscles, and a healthy heart. This food 
will naturally lift your mood and protect against colon cancer.  
 
Lentils come in red, green, brown, and black with the darker color packing 
in higher amounts of antioxidants. Also an excellent source of potassium 
and people who eat more are less likely to have diabetes and live longer. 
Side note these are less gas producing than beans. 
 
Black beans have a slow digesting starch, high in potassium and high in 
fiber. This plant protein pairs well with rice or other grain for a complete 
protein. The iron in beans can be better absorbed when squeezing some 
lime or lemon on it.  
 
Kidney beans have minimal effect on blood sugar and like other beans 
are high in potassium, folate and fiber. Your bad cholesterol levels will 
decrease with this nutrient dense bean. Plus the resistant starch feeds 
your gut microbiome. 
 
Pinto Beans are incredible beans for balancing your blood sugar, better 
than kidney beans when eating it with rice. It has more indigestible starch 
than kidney beans which feeds your good gut microbiome.  
 
Soybeans have all the amino acids to make a complete plant-based 
protein. Fun fact the world’s tallest soybean plant was over 45 feet tall. 
The more soybean products like edamame, tofu, tempeh, and miso you 
eat, the less risk of developing breast cancer. Fermented is better than 
eating plain soy protein. 
 

Meat, Poultry, Fish, & Eggs 

 
Eggs are 100% absorbed compared to other proteins. There is no evidence 
that the cholesterol in eggs raises your blood cholesterol levels. Eating 3 
eggs in one day will give an adult your days worth of choline, essential for 
brain development. No need to eat that many eggs every day though 
because choline is also found in meats, dairy, potatoes and grains. Also 
can keep you feeling full longer and blood sugar stable. 
 
Salmon wild caught, not the farmed salmon pumped with red food 
coloring, but naturally pink/orange from their diet of tiny shrimp and krill 
is a rich source of the essential fat omega-3 for memory, skin health, joint 
health, silky, shiny hair. The vitamin D and calcium in this cold water fish 
will keep your bones strong as you age too. 
 
Shrimp provide a good source of omega 3s and selenium. The 
antioxidants and astaxanthin (makes the pink color) in shrimp protects 
against wrinkle causing sun damage.  
 
Chicken and chicken broth is a nutrient dense animal protein with highly 
absorbed iron. Like other animal products chicken is a good source of 
vitamin B12, vitamin B6, zinc, and iron. Absorb the minerals better when 
adding vitamin C from lemon or lime for example. 
 
Turkey is high in tryptophan, an amino acid that converts to melatonin in 
your body that helps you fall asleep. This is why after eating turkey you 
may feel sleepy. It is a lean meat, low in calories and high in selenium, 
phosphorus, and riboflavin.  
 
Beef is not one of the healthiest foods, but it is a rich source of iron. If 
eaten sparingly, once or twice a month not well done is safer to be 
included in your diet. The higher amounts of Conjugated Linoleic Acid 
(CLA) in grass-fed beef actually prevents cancer. The association of red 
meat with heart disease, colorectal, stomach, prostate and pancreatic 
cancer is related to the fatty, high sodium, processed meats like sausage, 
bacon, barbeque, any meat cooked at high temperatures that has char 
marks has cancer causing heterocyclic amines and nitrosamines from 
added nitrates. 
 
Oysters are the best source of zinc compared to all other foods. Zinc 
deactivates the COVID-19 virus, supports your immune system, increases 
bone density, heals wounds, and is good for fertility. Also a good source of 
the essential trace mineral selenium.  
 

Grains 
 
Oats are naturally gluten-free grains but may be contaminated unless 
certified gluten-free. It is high in dietary fiber which makes it a good 
choice for lowering cholesterol, weight management, normal bowel 
movements, increasing insulin sensitivity, protecting against heart disease 
and cancer. Vitamins and minerals found in oats include B-vitamins, 
potassium, magnesium, iron, phosphorus, zinc, manganese and protein.  
 
Barley that is not pearled is high in B vitamins, fiber, riboflavin, copper, 
chromium, phosphorus, magnesium and niacin. Hulled barley is the 
healthiest because of its high fiber content aids in healthy digestion, 
glucose and lipid metabolism making it a great choice for weight loss. 
 
Quinoa needs to be rinsed and fermented before cooking and eating to 
get rid of the anti-nutrients that bind to the minerals and protein making 
it unable to be used by the body. This is a complete plant protein that is 
also a good source of fiber, calcium and iron.  
 
Black rice is also called forbidden rice. The deep dark color gives away the 
fact that it is higher in cancer preventing heart healthy antioxidants than 
the other types of rice. Plus its high fiber content is useful for combating 
unwanted digestive issues. Fun fact it is higher in protein than brown rice 
and wild rice.  
 
Wild rice is actually not rice but looks like it and has a chewier texture. It 
has less than half the amount of carbohydrates than brown rice but 
about the same amount of fiber.  
 
Brown rice contains B vitamins and oils that are removed when it is 
polished to become white rice. With 8 g of protein per cup and a good 
plant source of calcium and iron. 
 
Sourdough bread compared to other types of bread wins because it is 
more digestible, less gluten content, unlocks vitamins and minerals 
absorbability and less impact on blood sugar.  
 
Bran is the outer layer of wheat which contains B-vitamins, fiber, and 
protein along with minerals zinc, iron, phosphorus, magnesium, selenium 
and manganese. Side note oat bran is higher in protein than wheat bran. 
All that fiber eliminates toxins and cholesterol from your body not to 
mention feeds your gut microbiome. 
 
 

Dairy 
 
If able to tolerate the lactose and casein in dairy it is an excellent source 
of calcium more than 300 mg with one serving for building bone mass. 
Also you will find it is high in B vitamins and vitamin K. Most importantly 
this is a great source of protein that is low in carbohydrates.  
 
Kefir, a fermented drink, contains billions of probiotics than yogurt which 
can rebalance your gut microbiome with friendly gut bugs. Able to 
provide bone strengthening calcium, vitamin K, magnesium, vitamin B12, 
folate, biotin (B7) and a good source of protein. If made with water then it 
is dairy-free.  
 
Feta cheese is the healthiest type of cheese and is anti-cancer like 
virtually all of the healthy foods on this list. Cow, goat, sheep, buffalo milk 
or some combination of these raw instead of pasteurized carries enzymes 
that make it more digestible. It is high in protein, low in carbs (<2 g per 28 
g), low in sodium and a good source of riboflavin, calcium, phosphorus, 
vitamin B12, vitamin B6 and selenium.  
 
Yogurt when sourced from grass-fed cows, goats, and sheep increases the 
amount of heart healthy omega-3s. It contains whey protein, calcium, 
magnesium, potassium, vitamin K2, enzymes and probiotics. Excellent for 
bone health, gut microbiome, digestive health, supports fat loss and 
weight loss and the immune system.