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The World’s Healthiest
Foods: compiled by the George Mateljan Foundation, is a fantastic list
of the richest sources of all the essential nutrients we need for
optimal health.
The World’s Healthiest Foods website is a great resource for
anyone looking to improve or transform their diet. Maintained by the
George Mateljan Foundation, they offer amazing knowledge from
nutritional doctors on the best ways of consuming foods for optimum
health.
One of the best things on the site is their list of the most
nutrient dense foods in the world. To find out more about how this list
was compiled click here. For your holistic benefit here are the worlds greatest foods….
VEGETABLES
 Asparagus:
Asparagus is an excellent source of vitamin K, the B vitamin folate,
vitamin C, vitamin A. Asparagus is a very good source of numerous B
vitamins - including vitamin B1, B2, B3 and B6 - as well as dietary
fiber, manganese, copper, phosphorus, potassium and protein.
Avocados: Avocados are a good source of vitamin K,
dietary fiber, vitamin B6, vitamin C, folate and copper. Avocados are
also a good source of potassium: they are higher in potassium than a
medium banana.
Beets/beetroots: Beets are an excellent source of the B
vitamin, folate, and a very good source of manganese and potassium.
Beets are a good source of dietary fiber, vitamin C, magnesium, iron,
copper and phosphorus.
Bell peppers: One cup of raw, chopped red peppers
provides over 100% of the DV for vitamin C and vitamin A. Red peppers
are also an excellent source of vitamin B6. Green peppers are a very
good source of fiber, folate, and vitamin K as well as the minerals
molybdenum and manganese. In addition to beta-carotene, red peppers
contain the beneficial phytonutrients lycopene, lutein and zeaxanthin.
Broccoli : Broccoli contains glucosinolates, phytochemicals which break down to compounds called indoles and isothiocyanates (such as sulphoraphane). Broccoli also contains the carotenoid, lutein.
Broccoli is an excellent source of the vitamins K, C, and A, as well
as folate and fiber. Broccoli is a very good source of phosphorus,
potassium, magnesium and the vitamins B6 and E.
Brussels sprouts : Brussels sprouts are rich in many
valuable nutrients. They are an excellent source of vitamin C and
vitamin K. They are a very good source of numerous nutrients including
folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and
thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron,
phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E,
copper and calcium. In addition to these nutrients, Brussels sprouts
contain numerous disease-fighting phytochemicals including
sulforaphane, indoles, glucosinolates, isothiocynates, coumarins,
dithiolthiones, and phenols.
Cabbage: Cabbage is an excellent source of vitamin C. It
is also a very good source of fiber, manganese, folate, vitamin B6,
potassium, and omega-3 fatty acieds. Cabbage is also a good source of
thiamin (vitamin B1), riboflavin (vitamin B2), calcium, potassium,
magnesium, vitamin A, and protein.
Carrots: Carrots are an excellent source of vitamin A.
In addition, they are a very good source of vitamin C, vitamin K,
dietary fiber and potassium.
Cauliflower: One cup of boiled cauliflower is an
excellent source of vitamin C (91.5% of the DV), folate (13.6% of the
DV), and dietary fiber (13.4% of the DV). That same amount of
cauliflower also serves as a very good source of vitamin B5, vitamin
B6, manganese and omega-3 fatty acids.
Celery: Celery is an excellent source of vitamin C. It
is a very good source of dietary fiber, potassium, folate, molybdenum,
manganese and vitamin B6. Celery is also a good source of calcium,
vitamin B1, vitamin B2, magnesium, vitamin A, phosphorus and iron.
 Collard greens:
Collard greens are an excellent source of vitamin A, vitamin C,
manganese, folate, dietary fiber, and calcium. In addition, collard
greens are a very good source of potassium, vitamin B2 and vitamin B6,
and a good source of vitamin E, magnesium, protein, omega-3 fatty
acids, vitamin B1, vitamin B5, niacin, zinc, phosphorus, and iron.
Cucumbers: Cucumbers are a very good source of the
vitamins C and the mineral molybdenum. They are also a good source of
vitamin A, potassium, manganese, folate, dietary fiber and magnesium and
contain the important mineral silica.
Eggplant: Eggplant is a very good source of dietary fiber,
potassium, manganese, copper and thiamin (vitamin B1). It is also a
good source of vitamin B6, folate, magnesium and niacin. Eggplant also
contains phytonutrients such as nasunin and chlorogenic acid.
Fennel: Fennel is an excellent source of vitamin C. It is
also a very good of dietary fiber, potassium, manganese, folate, and
molybdenum. In addition, fennel is a good source of niacin as well as
the minerals phosphorus, calcium, magnesium, iron, and copper.
Garlic: Garlic is an excellent source of manganese. It is
also a very good source of vitamin B6 and vitamin C. In addition,
garlic is a good source of protein and thiamin (vitamin B1) as well as
the minerals phosphorus, selenium, calcium, potassium, iron and copper.
 Green beans:
Green beans are an excellent source of vitamin C, vitamin K and
manganese. They are also a very good source of vitamin A, dietary
fiber, potassium, folate and iron. In addition, green beans are a good
source of magnesium, thiamin, riboflavin, niacin, copper, calcium,
phosphorus, protein, and omega-3 fatty acids.
Green peas: Green peas are a very good source of vitamin C,
vitamin K, manganese, dietary fiber, folate and thiamin (vitamin B1).
They are also a good source of vitamin A, phosphorus, vitamin B6,
protein, niacin, magnesium, riboflavin (vitamin B2), copper, iron, zinc
and potassium.
Kale: Kale is an excellent source of vitamin A, vitamin C
and manganese. It is also a very good source of dietary fiber, copper,
calcium, vitamin B6 and potassium.
Leeks: Leeks are a very good source of manganese and a good source of vitamin C, iron, folate and vitamin B6.
Mushrooms, crimini: Crimini mushrooms are an excellent
source of many minerals including selenium, copper, potassium,
phosphorus, and zinc. They are also an excellent source of B vitamins
including vitamin B2, pantothenic acid and niacin. In addition, crimini
mushrooms are a very good source of vitamin B1, vitamin B6 , zinc,
manganese and protein.
 Mushrooms, shiitake:
Shiitake mushrooms are an excellent source of selenium and a very good
source of iron. They are also a good source of protein, dietary fiber
and vitamin C.
Mustard greens: Mustard greens are an excellent source of
many vitamins including vitamin A, vitamin C, folate, and vitamin E.
They are also an excellent source of the mineral manganese. In
addition, mustard greens are an excellent source of dietary fiber.
Olives: Olives are a very good source of monounsaturated fat and a good source of iron, vitamin E, copper, and dietary fiber.
Onions: Onions are a very good source of vitamin C,
chromium and dietary fiber. They are also a good source of manganese,
molybdenum, vitamin B6, folate, potassium, phosphorus and copper.
Potatoes: Potatoes are a very good source of vitamin C.
They are also a good source of vitamin B6, copper, potassium,
manganese, and dietary fiber.
Romaine lettuce: Romaine lettuce is an excellent source of
vitamin A, folate, vitamin C, manganese and chromium. In addition,
romaine lettuce is a very good source of dietary fiber, vitamin B1,
vitamin B2 and the minerals potassium, molybdenum, iron, and
phosphorus.
 Sea vegetables:
Sea vegetables are an excellent source of iodine and vitamin K and a
very good source of folate and magnesium. They are also a good source
of the B-vitamins riboflavin and pantothenic acid. In addition, sea
vegetables are a good source of the minerals iron and calcium.
Spinach: Spinach is an excellent source of vitamin K,
vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2,
calcium, potassium, and vitamin B6. It is a very good source of dietary
fiber, copper, protein, phosphorus, zinc and vitamin E. In addition, it
is a good source of omega-3 fatty acids, niacin and selenium.
Squash, summer: Summer squash is an excellent source of
manganese and vitamin C. It is also a very good source of magnesium,
vitamin A, dietary fiber, potassium, copper, folate, and phosphorus. In
addition, summer squash is a good source of omega-3 fatty acids,
vitamin B1, vitamin B2, vitamin B6, calcium, zinc, niacin, and protein.
Squash, winter: Winter squash is an excellent source of
vitamin A. It is also a very good source of vitamin C, potassium,
dietary fiber, and manganese. In addition, winter squash is a good
source of folate, omega-3 fatty acids, thiamin, copper, vitamin B5,
vitamin B6, niacin and copper.
Sweet potatoes: Sweet potatoes are an excellent source of
vitamin A. They are also a very good source of vitamin C and manganese.
In addition, sweet potatoes are a good source of copper, dietary
fiber, vitamin B6, potassium and iron.
 Swiss chard:
Swiss chard is an excellent source of vitamin K, vitamin A, vitamin C,
magnesium, manganese, potassium, iron, vitamin E and dietary fiber. It
is a very good source of copper, calcium, vitamin B2, vitamin B6 and
protein. In addition, Swiss chard is a good source of phosphorus,
vitamin B1, zinc, folate, biotin, niacin and pantothenic acid.
Tomatoes: Tomatoes are an excellent source of vitamin C,
vitamin A, and vitamin K. They are also a very good source of
molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin
B1. In addition, tomatoes are a good source of vitamin B6, folate,
copper, niacin, vitamin B2, magnesium, iron, pantothenic acid,
phosphorus, vitamin E and protein.
Turnip greens: Turnip greens are an excellent source of many vitamins including vitamin A,
vitamin C, vitamin E, vitamin B6 and folate. They are also an
excellent source of the minerals calcium, copper and manganese. In
addition, turnip greens are an excellent source of dietary fiber.
Yams: Yams are a good source of dietary fiber, potassium, vitamin C, manganese and vitamin B6.
FRUITS
Apples: Apples are a good source of dietary fiber and vitamin C.
Apricots: Apricots are an excellent source of vitamin A, a
very good source of vitamin C, and a good source of dietary fiber and
potassium. Also the powerful antioxidant Lycopene is one of the
carotenoids found in apricots.
Bananas: Bananas are a very good source of vitamin B6 and a good source of vitamin C, potassium, dietary fiber, and manganese.
Blueberries: These fruits contain significant amounts of
anthocyanadins, antioxidant compounds that give blue, purple and red
colors to fruits and vegetables. In addition, blueberries also contain
ellagic acid, another phytochemical that has been shown to prevent cell
damage. Blueberries are a very good source of vitamin C, manganese,
and both soluble and insoluble fiber like pectin. Blueberries are also a
good source of vitamin E.
 Cantaloupe:
Cantaloupe is an excellent source of vitamin A and vitamin C. It is
also a very good source of potassium and a good source of dietary
fiber, vitamin B3 (niacin), vitamin B6 and folate.
Cranberries: Cranberries are an excellent source of
vitamin C, a very good source of dietary fiber, and a good source of
manganese and vitamin K.
Figs: Figs are a good source of dietary fiber, potassium and manganese.
Grapefruit: Grapefruit is an excellent source of vitamin
C. It is also a good source of dietary fiber, vitamin A, potassium,
folate, and vitamin B5. Grapefruit also contains phytochemicals
including liminoids and lycopene.
Grapes: Grapes are excellent sources of manganese and
good sources of vitamin B6, thiamin (vitamin B1), potassium, and vitamin
C. In addition, grapes contain flavonoids: phytochemicals that are
antioxidant compounds.
Kiwifruit: Kiwifruit is an excellent source of vitamin C
and a very good source of dietary fiber. It is also a good source of
the minerals potassium, magnesium, and copper. In addition, kiwifruit is
a good source of the antioxidant vitamin E.
Lemon/Limes: Lemons and limes are excellent sources of vitamin C.
Oranges: Oranges are an excellent source of vitamin C.
They are also a very good source of dietary fiber. In addition, oranges
are a good source of B vitamins including vitamin B1 and folate as well
as vitamin A, calcium and potassium.
 Papaya:
Papaya is an excellent source of vitamin C. It is a very good source
of folate and potassium. In addition, it is a good source of dietary
fiber, vitamin E, vitamin A and vitamin K.
Pears: Pears are a good source of dietary fiber, vitamin C, copper, and vitamin K.
Pineapple: Pineapple is an excellent source of vitamin C
and manganese. It is also a good source of vitamin B1, vitamin B6,
copper and dietary fiber.
Plums: Plums are a very good source of vitamin C. They
are also a good source of vitamin A, vitamin B2 and potassium. In
addition, plums are a good source of dietary fiber.
Prunes: Prunes are a good source of vitamin A, dietary fiber, potassium and copper.
Raisins: Raisins are one of the richest sources of the mineral boron and provide concentrated amounts of polyphenolic phytonutrients.
Raspberries: Raspberries are an excellent source of
fiber, manganese and vitamin C. They are a good source of vitamin B2,
folate, niacin, magnesium, potassium and copper. In addition, they
contain significant amounts of the anti-cancer phytochemical ellagic
acid.
Strawberries: Strawberries are an excellent source of
vitamin C and manganese. They are also a very good source of dietary
fiber and iodine. Plus, strawberries are a good source of potassium,
folate, vitamin B2, vitamin B5, vitamin B6, omega-3 fatty acids,
magnesium, copper, and vitamin K.
Watermelon: Watermelon is an excellent source of vitamin C.
It is also a very good source of vitamin A and vitamin B6. In
addition, watermelon is a good source of thiamin, potassium and
magnesium.
SEAFOOD
Cod: Cod is an excellent source of protein and selenium.
It is also a very good source of vitamin B6 and phosphorus. In
addition, cod is a good source of omega-3 fatty acids, vitamin B12,
potassium, vitamin D and niacin.
 Halibut:
Halibut is an excellent source of selenium, a very good source of
protein, niacin, phosphorus and magnesium, and a good source of omega-3
fatty acids, vitamin B6, vitamin B12 and potassium.
Salmon: Salmon is an excellent source of omega-3 fatty
acids, vitamin D, and selenium. It is also a very good source of
protein, niacin and vitamin B12 and a good source of phosphorus,
magnesium and vitamin B6.
Scallops: Scallops are are a very good source of vitamin
B12, protein, and phosphorus. In addition, scallops are a good source
of omega-3 fatty acids, magnesium, and potassium.
Shrimp: Shrimp is an excellent source of protein and
selenium. It is also a very good source of vitamin D, vitamin B12 and a
good source of iron, phosphorus, omega-3 fatty acids, niacin, zinc,
copper and magnesium.
Tuna: Tuna is an excellent source of niacin, selenium, and
protein. Tuna is also a very good source of vitamin B6 and thiamin. In
addition, it is a good source of omega-3 fatty acids, phosphorus,
potassium, and magnesium.
EGGS & LOW FAT DAIRY
 Cheese, low-fat: Cheese is a very good source of protein and calcium. It is also a good source of phosphorus, iodine and selenium.
Eggs: Our food ranking system also qualified eggs as a
very good source of selenium, iodine, and vitamin B2 and a good source
of protein, molybdenum, phosphorus, vitamin B5, vitamin B12 and vitamin
D.
Milk, 2%, cow's: Milk is a very good source of iodine,
calcium, vitamin D, riboflavin and phosphorus. In addition, milk is a
good source of protein, vitamin B12, vitamin K, potassium and vitamin A.
Milk, goat: Goat's milk is a very good source of calcium.
It is also a good source of phosphorus, riboflavin (vitamin B2),
protein and potassium.
Yogurt: Yogurt is a very good source of iodine, calcium,
phosphorus, and vitamin B2. It is also a good source of protein,
vitamin B12, potassium, molybdenum, zinc and pantothenic acid.
BEANS AND LEGUMES
 Black beans:
Black beans are an excellent source of the mineral molybdenum, in
addition, they are a very good source of dietary fiber and folate, a
one cup serving of black beans provided about 2/3 of the DV for folate.
Black beans are a good source of manganese, protein, magnesium,
thiamin (vitamin B1), phosphorus and iron. In the case of protein, for
example, a one cup serving of cooked black beans provided about one
third of a day's protein requirement.
Dried peas: Dried peas are an excellent source of
molybdenum. They are also a very good source of dietary fiber and a good
source of protein, manganese, folate, vitamin B1, potassium and
phosphorus.
Garbanzo beans (chickpeas): Garbanzo beans are an
excellent source of molybdenum and manganese. They are also a very good
source of folate and a good source of protein, dietary fiber, copper,
phosphorus and iron.
Kidney beans: Kidney beans are an excellent source of
molybdenum. They are a very good source of folate, dietary fiber and
manganese. Kidney beans are a good source of protein, thiamin (vitamin
B1), phosphorus, iron, copper, magnesium, potassium:nutrient,90] and
vitamin K.
Lentils: Lentils are an excellent source of molybdenum
and folate. They are a very good source of dietary fiber and manganese
and a good source of iron, protein, phosphorus, copper, thiamin and
potassium.
Lima beans: Lima beans are an excellent source of
molybdenum and a very good source of dietary fiber and manganese. One
cup of cooked lima beans provides 13 grams of fiber, that's 52.6% of
the DV. Lima beans are good sources of folate, protein, potassium,
iron, copper, phosphorus, magnesium and thiamin.
Miso: Miso is a very good source of manganese and a good
source of zinc, phosphorus, and copper. It is also a good source of
both protein and dietary fiber.
 Navy beans:
Navy beans are a very good source of both folate and manganese. They
are also a good source of many minerals including phosphorus,
magnesium, iron, and copper. In addition, navy beans are a good source
of dietary fiber, protein and vitamin B1.
Pinto beans: Pinto beans are an excellent source of
molybdenum and a very good source of fiber, folate, and manganese.
Pinto beans are also a good source of protein, phosphorus, iron,
magnesium, potassium, copper and vitamin B1.
Soybeans: Soybeans are an excellent source of molybdenum.
They are also a very good source of protein and manganese. In
addition, soybeans are a good source of iron, phosphorus, dietary fiber,
omega-3 fatty acids, magnesium, copper, vitamin B2, and potassium.
 Tempeh:
Tempeh is a very good source of manganese and a good source of
protein, copper, phosphorus, vitamin B2 and magnesium. In addition,
tempeh is a good source of monounsaturated fats.
Tofu: Tofu is a very good source of manganesem, iron and
protein. In addition, tofu is a good source of selenium, omega-3 fatty
acids, phosphorus, copper, calcium and magnesium.
NUTS AND SEEDS
 Almonds:
Almonds are a very good source of vitamin E and manganese. Almonds are
a good source of magnesium, copper, riboflavin (vitamin B2), and
phosphorus. Fortunately, although one-quarter cup of almonds contains
about 18 grams of fat, most of it (11 grams) is heart-healthy
monounsaturated fat.
Cashews: Cashews are a very good source of monounsaturated fats and copper, and a good source of magnesium and phosphorus.
Flaxseeds: Flaxseeds are an excellent source of omega-3
essential fatty acids. They are a very good source of dietary fiber and
manganese. They are also a good source of folate and vitamin B6 as well
as the minerals magnesium, phosphorus, and copper. In addition, flax
seeds are concentrated in lignan phytonutrients.
Olive oil, extra virgin: Olive oil is a concentrated
source of monounsaturated fats and vitamin E. Extra-virgin olive oil
also contains polyphenolic phytonutrients that have antioxidant
activity.
Peanuts: Peanuts are a very good source of
monounsaturated fats. In addition, peanuts are a good source of niacin,
folate, copper, manganese, and protein.
Pumpkin seeds: Pumpkin seeds are a very good source of
the minerals phosphorus, magnesium and manganese. They are also a good
source of other minerals including zinc, iron and copper. In addition,
pumpkin seeds are a good source of protein and vitamin K.
Sesame seeds: Sesame seeds are a very good source of the
minerals copper and manganese. They are also a good source of magnesium,
calcium, iron, phosphorus, vitamin B1 and zinc. In addition, sesame
seeds are a good source of both dietary fiber and monounsaturated fats.
Sunflower seeds: Sunflower seeds are an excellent source
of vitamin E. They are also a very good source of vitamin B1. In
addition, sunflower seeds are a good source of manganese, magnesium,
copper, selenium, phosphorus, vitamin B5 and folate.
Walnuts: Walnuts are an excellent source of omega-3
essential fatty acids. Walnuts are also a very good source of the
manganese and a good source of copper. In addition, walnuts contain the
antioxidant phytochemical, ellagic acid.
GRAINS
 Barley:
Barley is a very good source of fiber and selenium. It also serves as a
good source of the minerals phosphorus, copper and manganese.
Brown rice: Rice is an excellent source of the trace mineral manganese, and a good source of the minerals selenium and magnesium.
Buckwheat: Buckwheat is a very good source of manganese
and a good source of magnesium and dietary fiber. Buckwheat contains
two flavonoids with significant health-promoting actions: rutin and
quercitin. The protein in buckwheat is a high quality protein,
containing all eight essential amino acids, including lysine.
Corn: Corn is a good source of vitamin B1, vitamin B5, folate, dietary fiber, vitamin C, phosphorus and manganese.
Millet: Millet is a good source of the minerals phosphorus, manganese and magnesium.
Oats: Oats are an excellent source of manganese and a
very good source of selenium. In addition, oats are a good source of
vitamin B1, dietary fiber, magnesium, protein and phosphorus.
Quinoa: Quinoa is a very good source of manganese. It is also a good source of magnesium, iron, copper and phosphorus.
Rye: Rye is an excellent source of manganese and a good
source of dietary fiber, selenium, phosphorus, magnesium, and protein.
It also contains lignan phytonutrients.
Spelt: Spelt is an excellent source of manganese. It is also a good source of niacin, copper, phosphorus, protein, and fiber.
Whole wheat: Whole wheat is a very good source of dietary fiber and manganese. It is also a good source of magnesium.
POULTRY & LEAN MEATS
 Beef, lean organic:
Beef is a very good source of protein and vitamin B12. It is also a
good source of zinc and selenium. In addition, beef is a good source of
vitamin B2, vitamin B6, niacin, iron and phosphorus.
Calf's liver: Calf's liver is an excellent source of the
minerals copper and selenium as well as an excellent source of vitamin
A, vitamin B2, vitamin B12 and folate. In addition, it is also a very
good source of protein, vitamin C, zinc, niacin and phosphorus and a
good source of vitamin B5, vitamin B6, and iron.
Chicken: Chicken is a very good source of protein and
niacin. It is also a good source of selenium, vitamin B6 and
phosphorus. For an in-depth nutritional profile click here: Chicken.
Lamb: Lamb is a very good source of protein and selenium. It is also a good source of vitamin B12, niacin, zinc and phosphorus.
Turkey: Turkey is a very good source of protein,
providing 65.1% of the DV in a four ounce portion. Along with protein,
turkey is a very good source of selenium. In addition, it is a good
source of niacin, vitamin B6 and phosphorus.
Venison: Venison is a very good source of both protein and
vitamin B12. It is also a very good source vitamin B2 and niacin. In
addition, venison is a good source of iron, phosphorus, vitamin B6,
selenium, zinc and copper.
NATURAL SWEETNERS
 Blackstrap molasses:
Blackstrap molasses is an excellent source of manganese and copper. It
is a very good source of iron, calcium, potassium and magnesium. In
addition, blackstrap molasses is a good source of vitamin B6 and
selenium.
Cane juice: Cane juice is a good source of riboflavin (B2)
Honey: Honey is one of the world’s best foods because of
it is anti-viral, anti-fungal and anti-bacterial. It helps to boost
your immune system and can be used as a cough medicine and to heal scars
(manuka 15+ active).
Maple syrup: Maple syrup is an excellent source of the trace mineral manganese. It is also a good source of zinc.
SPICES & HERBS
 Basil:
Basil is an excellent source of vitamin K and a very good source of
iron, calcium and vitamin A. In addition, basil is a good source of
dietary fiber, manganese, magnesium, vitamin C and potassium.
Black pepper: Black pepper is an excellent source of
manganese, a very good source of iron and vitamin K, and a good source
of dietary fiber.
Cayenne pepper: Cayenne pepper is an excellent source of
vitamin A. It is also a good source of vitamin B6, vitamin C, vitamin
K, manganese and dietary fiber.
Chili pepper, dried: Red chili peppers are a very good
source of vitamin A, vitamin C and dietary fiber. They are also a good
source of iron and potassium.
Cilantro/Coriander seeds: Coriander seeds contain an
unusual array of phytonutrients. They are a very good source of dietary
fiber and a good source of iron, magnesium and manganese.
Cinnamon, ground: Cinnamon is an excellent source of manganese and a very good source of dietary fiber, calcium and iron.
Cloves: Cloves are an excellent source of manganese. They
are also a very good source of dietary fiber, vitamin C, vitamin K,
and omega-3 fatty acids and a good source of magnesium and calcium.
Cumin seeds: Cumin seeds are a very good source of iron and a good source of manganese.
Dill: Dill seed is a very good source of calcium, and a good source of the minerals manganese and iron.
Ginger: Ginger is a good source of potassium, magnesium, copper, manganese and vitamin B6.
Mustard seeds: Mustard seeds are a very good source of
selenium and omega-3 fatty acids. They are also a good source of
phosphorus, magnesium, manganese, dietary fiber, iron, calcium, protein,
niacin and zinc.
Oregano: Oregano is an excellent source of vitamin K and a
very good source of iron, manganese and dietary fiber. In addition,
oregano is a good source of calcium, magnesium, vitamin A, vitamin C
and omega-3 fatty acids.
Parsley: Parsley is an excellent source of vitamin A,
vitamin C, and vitamin K. It is a good source of iron and folate.
Parsley's volatile oil components include myristicin, limonene, eugenol,
and alpha-thujene. Its flavonoids include apiin, apigenin, crisoeriol,
and luteolin.
Peppermint: Peppermint is an excellent source of manganese, vitamin C and vitamin A
Rosemary: Rosemary is a good source of the minerals iron
and calcium, as well as dietary fiber. Fresh has 25% more manganese
(which is somehow lost in the process of drying) and a 40% less calcium
and iron, probably due to the higher water content.
Sage: Sage contains a variety of volatile oils, flavonoids (including apigenin, diosmetin, and luteolin), and phenolic acids, including the phenolic acid named after rosemary - rosmarinic acid.
Sage can be recommended for persons with inflammatory conditions (like
rheumatoid arthritis),as well as bronchial asthma, and atherosclerosis
because of its anti-inflammatory and anti-oxidant properties.
Thyme: Thyme is an excellent source of iron, manganese,
and vitamin K. It is also a very good source of calcium and a good
source of dietary fiber.
Turmeric: Turmeric is an excellent source of both iron and
manganese. It is also a good source of vitamin B6, dietary fiber and
potassium.
OTHER
 Green tea:
Green tea is a powerful anti-oxidant that can help fighting diseases
such as cancer, kidney disease, osteoporosis, protects against
alzheimers and parkinsons, helps to build bone, protects your liver and
helps to promote fat loss. However don’t drink too much as consuming
large amounts of green tea can lead to complications during pregnancy,
may affect intake of certain medicines and can stop iron being absorbed
into the bosdy
Soy sauce (tamari): Tamari is a good source of niacin, manganese and protein.
Water: Water drinking helps maintain proper blood pressure,
improves mental performance, increases athletic performance, and helps
regulate digestion. Water also helps us maintain our body temperature,
helps keep our joints supple and protected and feeds our skin.
How to use this list
This list is a guide to help you identify the foods that you
should be eating to maintain a healthy diet. However certain foods on
the list may affect you if you have an allergy, are pregnant or are on
certain medications. Always talk to a health professional if you are
unsure.
If you already know that you are deficient in certain nutrients,
print this list out and use it as a guide or shopping list to help fix
that deficiency.
If you don’t know if you are deficient, read our article ‘Guide to a healthy diet’, and see if you have any of the deficiency symptoms. Or speak to a nutritionist or GP if you have any concerns.
If you grow your own vegetables or have an allotment, looking
into some of these as regular crops would save you a fortune and mean
you have great organic produce to consume! To read more about starting
your own allotment or growing your own produce have a look at our Natural Garden section.
Also think about buying in bulk or freezing whatever can be
frozen. This will save you loads of money in the long run. But check
that long storage will not affect the nutritional value. For more money
saving ideas have a look at our Natural Living articles.
References:
‘The world’s healthiest foods list’; http://whfoods.org/foodstoc.php
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