The 150 Healthiest Foods on EarthChapter One: Vegetables1) Artichokes – cleanses liver. Contains silymarin which helps protect and nourish

liver. They also bring stomach relief. Contain magnesium, potassium,folate, lutein, zeaxanthin, and plenty of fiber, with only 76 calories.

2) Arugula – one cup = 5 calories. Has folate, vitamin A, lutein, zeaxanthin, calcium, vitamin K, which is essential for clotting and is key in developing strong bones. Arugula also helps fight cancer.

3) Asparagus – Very favorable ratio of potassium to sodium. Folate, Vitamin K, Rutin, Quercetin, fiber. One cooked cup = 40 calories. Also has anti-tumor activity.

4) Beets – (star) Good source of betaine and folate. These two nutrients reduce homocysteine, which means a reduced risk of heart disease, stroke,dementia, and peripheral vascular disease. Lots of potassium. Somemagnesium, and a little vitamin C. They are high in sugar, but not significant unless you are really sensitive. Not for diabetics.

5) Bok Choy – Contains indoles, which have been shown to lower cancer. Loadedwith calcium, potassium, beta-carotene, and vitamin A. Stir-fryingis best way to get leaves tender while maintaining crisp stalks. Goodraw as well.

6) Broccoli – (star) Most frequently listed healthy food. Fights cancer. Broccoli has protein, fiber, potassium, calcium, vitamin C, folate, Magnesium, phosphorus, beta-carotene, vitamin A, lutein and Zeaxanthin. Don’t use Indole-3-carbinol supplement. Instead useDIM.

7) Broccoli Rabe – Often called “turnip green”. Peppery and bitter to taste. Helpsprevent cellular degeneration. Only 28 calories contains 100 mg ofcalcium, 292 mg potassium, 31 mg vitamin C, 60 mcg folate, 217 mgvitamin K, 3,800 IUs of vitamin A, 2,300 mcg beta-carotene plus plentyof lutein and zeaxanthin. Not to mention lots of fiber. Many people blanch the leaves and shoots to tame flavor. But try sautéing in olive oil and garlic for ten minutes, add it to cooked pasta with a bit of cooking liquid, add chopped dried figs, and pine nuts. Sprinkle with salted sheep’s milk, or ricotta salata, plus pepper.

8) Brussel Sprouts – (star) Could help reduce colon cancer. American Cancer Society recommends including them in diet on a regular basis. Helpsto detoxify nasty environmental toxins. Good amounts of folate, potassium, vitamin K and beta-carotene.

9) Cabbage – (star) Probably the most important vegetable from the point of view of nutritional benefits and cancer-fighting ability. Indoles are heavy cancer fighters. Red and purple cabbages contain powerful anti-oxidants. Has anti-inflammatory effects. Also good source of calcium, magnesium, potassium, vitamin C, vitamin K, beta-carotene, and luteinand zeaxanthin, plus lots of fiber.

10) Carrots – (star) Fights lung cancer. High in carotenoids. Actually good for youreyes. Also has calcium, potassium, magnesium, phosphorus, vitamin C,

and a ton of Vitamin A, plus fiber. To get most out of the carotenoids,eat them with a little fat. May not be recommended for severe casesof diabetes, but overall, incredibly healthy.

11) Cauliflower – Contains many indoles that make it a potent cancer fighter. Also has potent antioxidants. Contains fiber, vitamin C, potassium, and folate. Look up making “fauxtatoes”, with a little butter, lemon and salt. Not recommended for people suffering from gout.

12) Celery – Stems carb cravings, terrific for appetite control. A spoonful of almondbutter or natural peanut butter on it is a perfect low-sugar snack that’s filling. Stimulates saliva and can aid in digestion. Number one vegetable for treating high blood pressure. Important to wash celery,because it may have a lot of pesticides. For a juice, combine four stalks, with one pear and a couple of inches of ginger.

13) Collard Greens – Clean it thoroughly before eating/cooking. For tender leaves,simmer for several hours. Or boil them for 15 to 30 minutes if you don’t mind firmer leaves. Often served with beans, especially black-eyed peas. Try just using some sweet butter and sea salt. Containscancer-fighting phytochemicals. Lots of calcium, fiber, plus magnesium, phosphorus, potassium, vitamins C, K, and A.

14) Dandelion – (Star) Used in herbal traditions all over the world. Has profoundeffects on the liver, up there with milk thistle. Also helps relieveheartburn and indigestion. Helps in the treatment of diabetes. It is a natural diuretic. It is a wonderful aid in reducing high blood pressure.And it is one of the most nutrient-rich vegetables on the planet. Theymake an excellent salad.

15) Eggplant – Contains nasunin, a powerful antioxidant. Try it cooked with a miso-ginger sauce. Also great sprinkled with olive oil.

16) Endive – Fresh and slightly bitter flavor. Belgian endive is also called Frenchendive or witloof. Curly endive has lacy, green-rimmed, curly leaveswith a prickly texture. Escarole has a milder flavor than the other two.Packs a lot of nutrients. Calcium, iron, potassium, folate, vitamin A and K. Try tossing some with walnuts and sliced pears and a little blue Cheese and olives, with a little olive oil.

17) Fennel – Its seeds may suppress growth of tumors. Relieves gas and cramps. Has a soothing effect on digestion. Makes a nice tea – pour boiling water over a couple of spoonfuls of the dried fruit, crushing it immediately before using. Steep for 10 minutes and strain.

18) Green Beans – All types of green beans, including runner beans, snap beans, wax beans, Italian beans, etc. Not a powerhouse of a food, but reliable and useful. Eat them raw or cooked.

19) Horseradish - A digestive stimulant and great for clearing up the sinuses. Inhibits bacterial infection and increases circulation. Believed to prevent tumors and suppress tumor growth. One of the few foodsthat improves with processing. Wasabi is also beneficial for anti-inflammatory effects.

20) Jerusalem Artichokes – Resembles a gnarly potato or ginger. Very good for

your stomach. May cause flatulence. They are delicious baked. 21) Jicama – Squeeze some lime on strips and add a dash of chili powder. Has a

ton of fiber, plus calcium, magnesium, potassium, vitamin C and Aand beta-carotene. Bake or broil it like a potato. Or eat raw.

22) Kale – (Star) A superstar vegetable. Number one vegetable in most rankings. Strong cancer fighter. High in sulfur and sulforaphane. Loaded with calcium, iron, vitamins A, C, and K, beta-carotene, and lutein and zeaxanthin. Plenty of fiber. Make a salad by tossing kale with pine nuts and cranberries, then soften it all with olive oil.

23) Kohlrabi – The stem can be crisp and juicy, almost as sweet as an apple, andsimilar to a turnip in taste. You can eat it raw, or cooked. Leavesand stem are edible. Good source of vitamin C and potassium andfiber.

24) Leeks - Sweeter version of an onion. May reduce risk of colon and prostatecancer. Lowers bad cholesterol and high blood pressure. Soak little stringy roots in water to remove dirt, and cut up and sauté in any vegetable dish or soup. Contains many nutrients.

25) Mushrooms – (Star) Best mushrooms are Maitake, Shiitake, and Reishi. All three have powerful effects on immune system. Maitake is good for counteracting the effects of radiation and chemotherapy. Maitake may be most potent in its medicinal qualities. Shiitake is used to help fight cancer in Japan. May lower cholesterol. Reishi seems to benefit everything from blood pressure to liver detoxification to adrenal function. Stimulates immune system. Helps people underextreme physical or emotional stress. Even cremini mushrooms arepacked with nutrients.

26) Okra – Helps liver. High in fiber. Provides protein as well. High in calcium, magnesium, potassium, vitamin A, K, and folic acid. It can be steamed,pickled, broiled, baked or fried.

27) Onions – (Star) A cancer fighting food. Protects against stomach cancer. Familyincludes garlic, scallions, chives and leeks. Help build strong bones.The smelly compounds offer a lot of nutritional value. They are anti-inflammatory, antibiotic and antiviral. Contains quercetin whichis used to treat allergies. Also relieves asthma and hay fever. Use quercetin as a supplement for anti-inflammatory.

28) Peppers (hot) – Contains capsaicin, which is rich in nutrients. May actuallybe beneficial to stomach. May prevent ulcers. Burns fat and calories.

29) Peppers (sweet) – Low in calories, and a good snack food. They are good raw.Slice them up and combine them with buffalo mozzarella and olive oil.Full of nutrients. However, peppers are a member of the nightshade family, along with eggplants and tomatoes, and are probably not goodfor people with arthritis. Buy organic and wash well, because they may contain a lot of pesticides.

30) Pumpkin – High in potassium and vitamin A, and beta-carotene. May decreaserisk of stroke. Good for athletes. Fights cancer. Good for the eyes. Needs fat for absorption so cook with a little butter or olive oil.

31) Purslane – Grows wild all across America. Highest omega-3 of any greenleafy vegetable. Has lots of calcium, potassium and vitamin A. Good raw in salads, or steam it and add to soups, stews and vegetable dishes.

32) Spinach – (Star) Provides more nutrients than almost any other food on the planet. One of the best sources of vitamin K. Helps bones. Good sourceof calcium and great for vitamin A, folic acid, manganese, magnesium, iron, vitamin C, and quercetin. Fights prostrate cancer. Good for thebrain. Spinach is better absorbed with a little fat, so add a little olive oil to it with a hard-boiled egg. Or stir-fry it in some coconut oil. Buy organic and wash well.

33) Squash (winter and summer) – Summer squash comes in several differentvarieties, including zucchini, crookneck and pattypan. Has lots of potassium. Winter squash comes in many varities as well, including acorn squash, butternut squash, and spaghetti squash. Goodfor weight loss because of its high water content, and minimal calories. Also high in fiber. Peel butternut squash, and seed it then cutit in shape of French fries. Spray a cookie sheet with nonstick spray, or lightly coat tray with olive oil or butter. Place “fries” on sheet and bake for 40 minutes, turning over halfway through. Put turmeric on top and salt.

34) Sweet Potatoes – Not for people with blood sugar problems. Very portable. High in fiber. Good for potassium. High in vitamin A. White potatoeshave too much sugar, and not enough nutritional power. Eat the skin.

35) Swiss Chard – (Star) A nutritional powerhouse, for almost no calories. Has fiber, calcium, potassium, vitamin C, vitamin A, beta-carotene, luteinand zeaxanthin. Don’t overcook it. Also fine raw.

36) Tomatoes – Tomatoes cooked in oil are great for reduction of prostate cancer. Contains lycopene, which is also a supplement. Eat them with a littlebit of fat. Good for eyes. Good source of vitamin C. Get vine ripened whenever possible. It is a member of the nightshade family, so may not be good for people with arthritis.

37) Turnips - Promotes bone health. High-volume food that fills you up on few calories. Buy turnips with greens attached for best benefits. Rawgrated turnips serve as a digestive aid and are good for detoxification.

38) Watercress – (Star) Contains four times the calcium of milk. Has Vitamin A, vitamin C, lutein and zeaxanthin, plus iron. Fights cancer. Can be cooked, but probably better raw.

Runners-up:Parsnips – Really sweet. Use in place of mashed potatoes. Put on some

butter, lemon pepper and salt. High in folate, calcium, potassium, and fiber. Low calorie food. Amazing in soups.

Rutabagas – Can be steamed, boiled, or mashed, baked, roasted or sautéed. Good in soups. Or a good puree. Good source of potassium, calcium, magnesium, vitamin C and fiber. Low calorie. Cut into cubes, boil until tender, toss with walnuts,

raisins, and a little honey. Snow Peas – The pod is as good as the seeds. Good fiber, lutein,

zeaxanthin, calcium, vitamin C, folate, and vitamin A. Don’t overcook. Tasty raw in salads.

Chapter 2: GrainsDon’t eat too many grains. They were not part of the original human diet. They constitute too many calories in the average diet, they contribute to celiac disease, and they contribute to weight and bloat. 39) Oatmeal – (Star) Good source of fiber. It has beta-glucan which lowers

cholesterol and reduces risk of cardiovascular disease. It has a minimal impact on blood sugar. Contains a good amount of protein.Also has phosphorus, potassium, selenium, manganese, and iron.Don’t eat if you are gluten sensitive, or have uric acid-related problems. Look for groats, the least processed. Or steel cut oats,or rolled oats, but make sure they are old-fashioned and thick. Also, you do not have to cook oats. They are fine eaten raw.

40) Quinoa – (Star) It is actually a seed. High in protein. High in lysine which is scarce in vegetables. Use it as a healthier substitute for rice. It is

higher in calcium, phosphorus, magnesium, potassium, copper,manganese, and zinc.

Runner-up:Brown rice – Forget about white rice. Eat only a small amount with your

meal. Helps protect against cancer. Lowers cholesterol. Chapter 3: Beans and LegumesThey are loaded with fiber and protective phytochemicals, antioxidants, and vitamins. Not recommended by the paleo diet, but only a small amount of people are adversely affected by beans. 41) Beans – (Star) One of the best sources of fiber on the planet. We need more

fiber in our diets. They also lower cholesterol. They are the ultimatelow-glycemic food. Beans also may fight cancer. They are loaded withantioxidants, and have a good amount of protein.

42) Garbanzo Beans – Helps reduce coronary disease. Great amount of fiber. A high fiber diet will probably reduce risk of diabetes. Helps with weight loss. Good amount of potassium, and calcium and magnesium.Simmer them until tender with garlic and toasted cumin seeds. Or cook, season and roast them for a snack that replaces nuts and chips.

43) Green peas – Don’t eat canned green peas. They have plenty of fiber, and are a good source of vitamin A and K. Low calorie. Dried peas are ok.

44) Lentils – (Star) They don’t contain sulfur, so they don’t produce much gas. High in fiber. They help treat high cholesterol and high blood sugar. Goodsource of protein and fiber, as well as iron and manganese. They don’t need to soak before cooking.

Chapter 4: FruitsThere are no bad fruits. However, fruits are higher in sugar. Almost all the nutrients

found in fruits are obtainable in vegetables. But if you are not overweight and don’t have issues with blood sugar, there are no

concerns with fruit at all. 45) Apples – Men who eat an apple a day lower their risk of heart attack by

32 percent. Fights cancer, asthma, diabetes and cardiovasculardisease. Strong antioxidant power. And a great source of boron, whichhas real bone-building properties. Eat the peel. And the most potentapple seems to be the good old Red Delicious. Buy organic. Wash well. Avoid apple juice unless made at home.

46) Apricots - Low calorie bundle of nutrients. Good source of fiber, vitamin A, beta-carotene, potassium and phytosterols. Dried apricots aren’t as good for you, but they aren’t bad. Stewed is a little better, but raw is best.

47) Avocados – (Star) They are high in fat, but it is largely monounsaturated fat, which actually lowers cholesterol. Reduces risk of diabetes and cancer. Great for eyes, hair and skin. Good source of fiber andpotassium. Could be seen as a mini meal by itself.

48) Bananas – Great source of potassium and fiber. Good source of good bacteria. The inner peel is rich in nutrients. Eat it directly, or scoop it

into a smoothie.

49) Blueberries – (Star) They are a memory-protecting food. Fights aging process.Helps fight arthritis. Good for the eyes. Add ½ a cup a day to your diet.Fresh or frozen, throw them on a salad, toss into a blender, or put them into yogurt.

50) Cantaloupe – Full of lots of fiber and water (high volume food), which helpswith weight control. It lowers the risk of high blood pressure and stroke.