The focus in the past was on curing disease. The future belongs to its prevention.
—George Mateljan
The World’s Healthiest Foods can help promote vibrant health and energy. Research studies continue to confirm that eating a diet concentrated in nutrient-rich foods is one of the best things that you can do to enjoy optimal health and reduce the risk of disease. These studies have focused on both the overall dietary pattern of eating more whole foods as well as the benefits that individual foods provide. For example, studies show that the calcium in collard greens builds healthy bones and the omega-3 fatty acids in fish and flaxseeds support skin health while lycopene-rich tomatoes promote men’s health and garlic helps maintain healthy cholesterol levels.
Yet, it’s not just the research study results that are confirming the benefits of nutrient-rich foods. Speak with anyone who has changed their diet and began eating more whole foods, like the World’s Healthiest Foods, and they’ll attest to the improvement in health, energy and vitality that they have experienced.
In this section of the book, you’ll find an overview of 21 health-related topics and what to eat, and what to avoid, if you are trying to enhance your health in these areas. These topics range from diseases such as rheumatoid arthritis to lifestyle concerns such as achieving more restful sleep.
Please remember that this information is for educational purposes only. Causes of a health condition may vary owing to people’s biochemical individuality; the details of the correct dietary approach for one person experiencing a certain health condition may not be the same for another person since the underlying factors causing the manifestation of symptoms may vary. As such, treatment of any health condition should be done with the guidance of a licensed healthcare practitioner. If you’d like more details on dietary strategies to support health, please visit www.whfoods.org.
• Foods rich in omega-3 fatty acids including fish such as salmon, tuna, sardines and cod, as well as flaxseeds and walnuts (page 770)
The omega-3 fatty acids EPA and DHA found in fish serve as direct precursors for series-3 prostaglandins and resolvins, which reduce inflammation. Flaxseeds and walnuts are rich in the omega-3 fatty acid ALA, whose dietary intake is associated with reduced production of inflammatory compounds such as cRP, vCAM and IL-6.
• Herbs and spices such as turmeric, rosemary and ginger (page 691)
Volatile oils and other phytonutrients contained in numerous herbs and spices are being studied for their potent Antiinflammatory properties.
• Garlic (page 258) and onions (page 268)
Contain compounds that inhibit lipoxygenase and cyclooxygenase enzymes, thus markedly reducing inflammation.
• Extra virgin olive oil (page 328)
Rich in both antioxidant polyphenols and monounsaturated fats that inhibit production of inflammatory compounds.
• Foods rich in omega-6 fatty acids such as sunflower oil, corn oil and other vegetable oils
Excessive consumption of omega-6 fatty acids, notably with low intake of omega-3 fatty acids, can trigger the synthesis of proinflammatory compounds.
• Conventionally grown produce with high pesticide residues (page 171)
In animal studies, certain pesticides have been shown to overstimulate enzymes involved in chemical signaling, causing imbalance that has been linked to inflammation.
• Foods rich in omega-3 fatty acids including fish such as salmon, tuna, sardines and cod, as well as flaxseeds and walnuts (page 770)
Studies have shown a strong link between eating fish, intake of omega-3 fatty acids and lower rates of asthma.
• Organically grown fruits and vegetables (page 113)
Concentrated in vitamin C, vitamin E, selenium, betacarotene and flavonoids, nutrients that promote lung health.
• Rosemary, sage, oregano and peppermint
Contain rosmarinic acid, an antioxidant that encourages cells to make compounds that keep airways open for easy breathing.
• Turmeric and ginger
Feature phytonutrients that interrupt the activation of a biological compound linked with inflammatory diseases such as asthma.
• Extra virgin olive oil (page 328)
Consumption of olive oil is linked to reduced risk of developing asthma.
• Milk and other dairy products
Commonly cited as increasing the severity of asthmatic symptoms.
• Fish rich in omega-3 fatty acids including salmon, tuna, sardines and cod (page 453)
Omega-3 fatty acids are the precursors for series-3 prostaglandins, compounds that are involved in the regulation of the immune system.
• Organically grown fruits and vegetables
Rich in vitamins C, E and A (through their concentration of carotenoids), which are all vital to a well functioning immune system.
• Onions (page 268)
Onions contain compounds that have antibiotic properties and serve as Antiinflammatory agents, helpful in reducing the severity of respiratory congestion associated with the common cold.
• Garlic (page 258)
Contains sulfur-containing compounds, such as allicin, that have been shown to be effective against common infections like colds and flu.
• Shiitake mushrooms (page 316)
Contain the phytonutrient lentinan, which has been found to power up the immune system and strengthen its ability to fight infection.
• Nuts and seeds (page 501)
Rich in the minerals selenium and zinc, which are important for immune system support. Walnuts and flaxseeds provide ALA, an omega-3 fatty acid that produces compounds necessary for the immune system to function properly.
• Cooking oils exposed to high heat (page 52)
Can produce immune system damaging substances.
• Excessive consumption of calories and fat
Can weaken immune system strength.
• Refined grain products, white sugar and processed foods (page 658)
Deplete the body of vitamins and minerals necessary for promoting immunity.
• Refined sugar
Reduces the responsiveness of your immune cells and lowers your immune defenses.
• Fish rich in omega-3 fatty acids including salmon, tuna, sardines and cod
Omega-3 fatty acids have been shown to be helpful for cardiovascular health and several studies have shown that type 2 diabetes occurs much less frequently in populations that eat fish regularly compared to populations that don’t eat much fish.
• Legumes (page 587)
Concentrated in fiber, protein and other nutrients that have a beneficial effect on blood sugar regulation.
• Organically grown vegetables, especially green leafy vegetables (such as Swiss chard, mustard greens and kale) and sweet potatoes (page 85)
Rich in antioxidant nutrients such as vitamin C, vitamin E, carotenoids and flavonoids. Sweet potatoes contain special compounds thought to be beneficial for glucose balance.
• Garlic (page 258)
May provide protection against cardiovascular disease, a well-known complication of type 2 diabetes.
• Onions (page 268)
Rich in chromium, an important mineral for helping to regulate blood sugar.
• Tomatoes (page 164)
Tomatoes are a good source of chromium and antioxidant nutrients, and tomato juice can reduce the tendency toward blood clotting in persons with type 2 diabetes.
• Cinnamon (page 702)
Both test tube and animal studies have shown that compounds in cinnamon not only stimulate insulin receptors but also significantly increase cells’ ability to use glucose.
• Organically grown fruit (page 335)
Rich in antioxidant nutrients, fresh fruits have been shown to have stabilizing effects on blood sugar levels when consumed in small amounts at a time.
• Red and purple fruits
Anthocyanins, plant pigment phytonutrients found in cranberries, cherries, blueberries and other red and purple fruits, may help lower blood sugar levels in people with diabetes.
• Walnuts (page 528)
A great source of the omega-3 fatty acid ALA, walnuts may help lower a diabetic’s heart disease risk.
• Whole grains, especially buckwheat (page 657)
Whole grains contain beneficial dietary fiber and buckwheat contains a substance called chiro-inositol that may play an important role in the regulation of blood sugar.
• Soyfoods (page 594)
Rich in protein and fiber, soyfoods can be generally supportive of blood sugar balance and may also help individuals with diabetes by improving kidney function.
• Extra virgin olive oil (page 328)
Studies have shown that meals containing olive oil can have beneficial effects on blood sugar balance.
• Concentrated sugars
Cause elevations in blood glucose levels.
• Dried fruit (page 338)
When watery portion is removed to make dried fruit, the sugar concentration becomes too high.
• Excessive iron-containing foods, particularly red meat
Some individuals with diabetes, particularly men, may have too high levels of iron in their bodies, which may contribute to their risk of complication from blood sugar problems.
• Fruit juices (page 338)
Too much whole food fiber, water, vitamins and phytonutrients are usually removed in the processing of whole fruit into fruit juice, and it’s much easier to consume excessive amounts of sugar from fruit juice.
• Excessive total fats
High-fat diets are associated with an increased risk for diabetes as well as an increase risk in heart disease, a concern for diabetics.
• Saturated fats
Meals high in saturated fats have been shown to trigger insulin resistance and raise blood insulin levels more than desired.
• Foods that contain trans fats
Trans fats are directly linked to an increased risk for insulin resistance as well as to an increased risk for blood clots, which can lead to heart attack or stroke.
• Cruciferous vegetables including broccoli, kale, cauliflower and Brussels sprouts (page 153)
Some studies show that eating just two or more servings of these vegetables a week can decrease colon cancer risk by 20–40%.
• Onions, garlic and leeks (page 258 and 268)
These Allium family vegetables are rich sources of substances called organosulfur compounds, which have been found to increase the body’s ability to break down harmful chemicals that can damage intestinal cells.
• Organically grown fruits, especially apples, grapefruit, cranberries and blueberries
Fruits are rich in nutrients such as fiber, which supports healthy elimination and the growth of beneficial intestinal bacteria, as well as phytonutrients that that can help support circulation to the digestive tract, and may lower the risk of certain cancers, including breast and colon cancer.
• Whole grains (page 657)
An excellent source of fiber and B-vitamins, nutrients known for the ability to promote digestive health or the metabolism of food components like carbohydrates.
• Yogurt (page 644)
Fermented dairy products are rich in certain types of beneficial bacteria, which normally live in the human intestines. These bacteria have been shown to help protect colon cells from the damaging effects of carcinogens.
• Foods rich in omega-3 fatty acids including fish such as salmon, tuna, sardines and cod (page 453)
Several studies have shown that populations that consume a good amount of fish have lower rates of colon cancer.
• Turmeric (page 700)
Turmeric is a seasoning rich in curcumin, a substance that has been shown in numerous research studies to have very strong antioxidant and Antiinflammatory actions in the body.
• Ginger (page 708)
Research suggests that ginger may lower the risk for certain cancers, including colon cancer. It has also been found to be helpful for nausea, notably from motion sickness and pregnancy.
• Soyfoods (page 594)
Soyfoods contains compounds called sphin-golipids that have been found to reduce the development of colon cancer in experimental animals.
• Alcohol
Many studies have shown an association between overconsumption of alcoholic beverages and an increased risk of colorectal cancer. The negative effects of alcohol are greatest in people who also have a low intake of the B-vitamin, folate.
• Red meat
Several studies have shown that high intakes of meats, particularly fattier red meats and processed meats, are associated with an increased risk of colon cancer.
• Refined sugar
Highly processed, refined sugar does not provide the digestive tract with any supportive vitamins or minereals, and it may reduce the activity of immune cells that must function within the digestive tract.
• Saturated and omega-6 fatty acids
Those who consume large amounts of fat in their diets may have twice the risk of developing colon cancer compared to those who consume low-fat diets. The types of fats that seem to present the greatest problems when consumed in excessive amounts are long-chain saturated fats and the longer-chain omega-6 fatty acids, especially arachidonic acid.
• Low-glycemic index carbohydrates, particularly during the first half of the day (page 342)
Examples include vegetables, certain fruits, nuts and seeds.
• Organically grown fruits and vegetables
Rich in B vitamins, magnesium, chromium and other nutrients essential for optimal energy production.
• High-quality sources of protein (page 778)
Eat these foods with each meal, especially during the first half of the day. Examples include legumes, nuts, fish, lean meat and poultry.
• Foods containing essential fatty acid and monounsaturated fats (page 770)
Eat small amounts of these types of foods with each meal. Examples include extra virgin olive oil, almonds, walnuts, pecans, flaxseeds, pumpkin seeds, salmon, sardines, cod and tuna.
• Herbs and spices such as ginger, black pepper, cinnamon, rosemary, garlic, turmeric, chili pepper and fennel (page 691)
Help support digestion.
• Eat frequently, if necessary, and keep healthy snacks close at hand.
• Eat lightly, only until you begin to feel satisfied. Because light eating places less of a burden on your digestion, you will feel lighter and more energetic.
• Eat slowly, deliberately and thankfully.
• Eat real food in which you can identify the actual source of the ingredients. Is it from whole or processed grains? Is it from fresh fruits and vegetables? Was it overcooked? Does it actually appear wholesome to you?
• Consider establishing your own “happy hour”—a relaxing and enjoyable hour before dinner that primes your mood and digestion. The origin of “happy hour” was simply a social hour spent enjoying bitter herbal (and not necessarily alcoholic!) beverages that warmed digestive fires.
• Consider a gentle after-dinner walk, respecting your own limits.
• Avoid foods or drinks to which you are sensitive (page 719).
• Avoid the temptations of stimulants and sweet snacks, especially soft drinks, coffee and candy.
• Limit your alcohol intake to low levels enjoyed not too regularly. If your fatigue is related to carbohydrate metabolism, avoid alcohol completely.
• Limit foods or drinks having a high-glycemic index since they can upset blood sugar balance (page 342).
• Biotin-containing foods such as Swiss chard, cooked eggs, almonds and walnuts (page 736)
Biotin deficiency has been associated with hair loss, seborrheic dermatitis and brittle nails.
• Foods that provide adequate amounts of protein throughout the day (page 778)
Since hair is made up primarily of protein, adequate protein is a very important factor for healthy hair.
• Foods rich in omega-3 fatty acids including fish such as salmon, tuna, sardines and cod as well as flaxseeds and walnuts (page 770)
Symptoms of omega-3 fatty acid deficiency include brittle hair.
• Spinach, kale and other dark leafy greens
Rich in both betacarotene, which is converted to hair-healthy vitamin A, as well as lutein, which is a powerful antioxidant.
• Fish rich in omega-3 fatty acids including salmon, tuna, sardines and cod (page 453)
Fish and omega-3 intake reduce triglycerides and are associated with reduced risk of stroke and heart attack.
• Organically grown fruits and vegetables
Rich in nutrients that promote heart health such as vitamin B6, vitamin C, magnesium and antioxidant flavonoids and carotenoids.
• Garlic and Onions (page 258 and 268)
Contain compounds that have been shown to lower cholesterol levels, lower blood pressure in cases of hypertension and slow the rate of arterial plaque growth.
• Tomatoes (page 164)
A great source of lycopene, a carotenoid antioxidant whose dietary intake is associated with reduced risk of heart disease.
• Cranberries (page 410)
Rich in polyphenolic antioxidants, intake of cranberries has been associated with improved blood vessel function.
• Oats (page 664)
Contain beta-glucan, which reduces cholesterol levels, and avenathramides, antioxidants that prevent free-radical damage to LDL.
• Whole grains (page 657)
Intake of whole grains is associated with reduced progression of atherosclerosis and reduced risk of heart disease.
• Walnuts (page 528)
Have been found to reduce total and LDL cholesterol and increase the elasticity of arteries.
• Flaxseeds (page 512)
Found to reduce total and LDL cholesterol levels.
• Almonds (page 534)
Found to reduce total cholesterol and LDL levels, almonds are rich in heart-healthy vitamin E.
• Soyfoods (page 594)
Soyfoods have been found to significantly decrease the risk of heart disease and lower LDL and total cholesterol, triglyceride levels and risk of blood clots.
• Extra virgin olive oil
Protects against LDL oxidation, one of the first steps in atherosclerosis development.
• Green Tea (page 716)
Contains flavonoids, whose intake has been associated with a significant decrease in risk of cardiovascular disease mortality.
• Foods high in cholesterol and saturated fats
As much as 80% of all elevated cholesterol levels may be due to excessive amounts of cholesterol and saturated fat in the diet.
• Foods that contain trans fats
Trans fats cause elevations in LDL levels and increase the risk and progression of atherosclerosis.
• Organically grown vegetables (page 85)
Rich in nutrients such as vitamin E, vitamin C, betacarotene and niacin that help to reduce cholesterol oxidation and reduce LDL levels.
• Garlic and Onions (page 258 and 268)
These Allium family vegetables contain sulfur-containing phytonutrients that inhibit cholesterol synthesis with dietary consumption found to reduce total and LDL cholesterol levels.
• Organically grown fruits, including cranberries, grapes and blueberries (page 335)
Contain polyphenol phytonutrients, including pterostilbene, which can help prevent the oxidation of cholesterol and increase levels of HDL cholesterol.
• Cranberries (page 410)
Preliminary research suggests that cranberries may increase HDL levels.
• Fish rich in omega-3 fatty acids including salmon, tuna, sardines and cod (page 453)
These fish are rich in omega-3 fatty acids, which have been found to reduce VLDL cholesterol, as well as the amino acid taurine, which may decrease cholesterol absorption in the intestines.
• Legumes (page 587)
In addition to a diet rich in fruits and vegetables and low in saturated fats, the soluble fiber concentrated in legumes has been found to lower elevated levels of LDL and improve the ratio of LDL to HDL.
• Oats (page 664)
Oats are rich in beta-glucan that reduces cholesterol levels as well as unique antioxidant compounds called avenanthramides that can help prevent free radicals from damaging LDL cholesterol.
• Barley (page 660)
Rich in beta-glucan, barley may significantly lower total and LDL cholesterol.
• Nuts (page 501)
Rich in heart-healthy monounsaturated fats as well as phytosterols, plant compounds that help to reduce total and LDL cholesterol as well as LDL oxidation.
• Flaxseeds (page 512)
Intake of flaxseeds has been found to reduce total and LDL cholesterol.
• Brown rice (page 676)
Rich in nutrients that can help maintain healthy cholesterol levels, brown rice’s bran oil has been found to also lower LDL cholesterol.
• Soyfoods (page 594)
Consumption of soy protein decreases total and LDL cholesterol and increases HDL cholesterol.
• Foods high in cholesterol and saturated fats
Can lead to elevated cholesterol levels with excessive dietary intake of foods rich in saturated fat and cholesterol strongly associated with increased risk of atherosclerosis and heart disease.
• Foods that contain trans fats
Increase LDL cholesterol levels.
• Organically grown fruits and vegetables, especially leafy greens and cruciferous vegetables such as broccoli, cauliflower and cabbage (page 85)
Concentrated in nutrients, such as calcium, magnesium and potassium, which have beneficial effects on blood pressure.
• Fish rich in omega-3 fatty acids including salmon, tuna, sardines and cod (page 453)
Omega-3 fatty acids have been associated with improvements in mean arterial pressure and systolic and diastolic blood pressure.
• Legumes (page 587)
Rich in nutrients including folic acid, whose intake has been associated with reduced risk of hypertension.
• Whole grains, including oats (page 657)
Rich in vitamins and minerals associated with improved blood pressure control.
• Garlic and Onions (page 258 and 268)
Sulfur-containing compounds in garlic and onions may help to lower blood pressure.
• Celery (page 202)
A compound found in celery, 3-n-butyl phthalide, has been shown to lower blood pressure in experimental animals.
• Potatoes (page 292)
Contain blood pressure-lowering compounds called kukoamines.
• Foods high in saturated fat
Saturated fats decrease the elasticity, integrity and healing capacity of blood vessels.
• Alcohol
In susceptible individuals, even moderate alcohol consumption can damage arteries and contribute to chronically elevated blood pressure.
• Caffeine
Can promote the body’s stress response, releasing hormones that rapidly elevate blood pressure.
• Sodium
Excessive consumption of dietary sodium, coupled with diminished dietary potassium, is a common cause of high blood pressure.
• Refined sugar
Excessive intake of highly processed, refined sugar can deplete the body of vitamins and minerals necessary for controlling lipid levels as well as for protecting the blood vessels.
• Foods rich in omega-3 fatty acids including fish such as salmon, tuna, sardines and cod, as well as flaxseeds and walnuts (page 770)
– Several research studies have found dietary intake of fish as well as the ALA that is found in flaxseeds and walnuts to be associated with a reduced incidence of depression.
– Adequate levels of omega-3 fatty acids, particularly DHA, are necessary for optimal learning abilities.
– Individuals with ADHD have been found to have reduced levels of essential fatty acids, such as DHA, EPA and DGLA
• Organically grown fruits and vegetables
Deeply colored fruits and vegetables are rich in not only vitamins and minerals but also phytonutrients that have great antioxidant activity.
• Extra virgin olive oil and avocados (page 328 and 298)
These foods are rich in monounsaturated fats that support the integrity of your blood vessels and nerve wrappings.
• Highly processed foods
These food do not provide the nutrients needed for the central nervous system to function optimally.
• High sugar foods
Excessive intake of sugar can cause problematic peaks and then drops in blood sugar that have been associated with mood disturbances and reduced concentration.
• Unwanted food additives
These may cause hypersensitivity reactions in some individuals. For example, the yellow dye tartrazine has been found to be associated with irritability and sleep disturbances in some children.
• Fish rich in omega-3 fatty acids including salmon, tuna, sardines and cod (page 453)
Omega-3 fatty acids have been found to reduce risk of heart disease and may help regulate hormone levels.
• Soyfoods (page 594)
A diet rich in soyfoods can be cardioprotective and is often recommended to reduce some symptoms associated with menopause, such as hot flashes.
• Flaxseeds (page 512)
The richest source of a type of lignan that acts like estrogen and helps to balance hormone levels.
• Legumes (page 587)
Also contain phytoestrogenic compounds that act like weak estrogens.
• Whole grains (page 657)
Concentrated sources of fiber that also contain phytoestrogens.
• Sea vegetables (page 310)
Contain lignans that may be helpful with hot flashes.
• Spicy foods
• Some women report that spicy foods trigger hot flashes.
• Fish rich in omega-3 fatty acids including salmon, tuna, sardines and cod (page 453)
• Omega-3 fatty acids have Antiinflammatory actions and the ability to prevent blood vessels from squeezing shut when they shouldn’t.
• Foods that cause allergic reactions (page 719)
Many reports indicate that around 40% of migraine patients improve significantly when they remove certain foods they react to from their diet.
• Salt
For some migraine sufferers, large amounts of salt can act as migraine triggers.
• Excessive saturated fat
Individuals following diets low in saturated fats have found a significant reduction in their migraine attacks.
• Vasoactive amines contained in such foods as chocolate, aged cheese, fermented sausage, red wine, sour cream and pickled herring
If not well metabolized, they can cause the blood vessels near the brain to squeeze shut, triggering a migraine attack.
• Organically grown fruits and vegetables
Rich in nutrients important for healthy joints including vitamin C and betacarotene.
• Fish rich in omega-3 fatty acids including salmon, tuna, sardines and cod (page 453)
The omega-3 fatty acids EPA and DHA have Antiinflammatory effects while the protein and vitamin D in fish help to support joint health.
• Nuts and seeds (page 501)
Contain Antiinflammatory monounsaturated fats and the omega-3 fatty acid ALA.
• Ginger (page 708)
Contains active components that lower the body’s production of substances that can cause joint inflammation.
• Whole grains (page 657)
Often concentrated in folic acid, selenium, copper and other nutrients important for joint health.
• A diet low in essential nutrients since it has been shown to contribute to the development or progression of osteoarthritis. This translates into a diet centered around:
– Highly refined products such as white rice, white bread and white pasta.
– Excessive saturated fats.
– Foods that contain trans fats.
• Organically grown fruits and green leafy vegetables
Contain nutrients such as calcium, magnesium, potassium and B vitamins that are integral to bone health.
• Dairy products (if you don’t have sensitivity to milk) (page 629)
Rich in bone-building calcium and vitamin D.
• Fish rich in omega-3 fatty acids including salmon, tuna, sardines and cod (page 453)
New research provides evidence that omega-3 fatty acids can decrease bone turnover rates.
• Coffee
Caffeine increases calcium excretion.
• Excess salt
Salty foods cause kidneys to remove additional calcium from the body.
• Refined sugar
Eating too much refined sugar increases urinary calcium loss.
• Soft drinks
If soft drinks provide the body with an excessive amount of phosphorus, the body may leach calcium from the bones, which would then become lost in the urine.
• Tomatoes (page 164)
Tomatoes are rich in lycopene as well as other nutrients that seem to act synergistically to help promote prostate health. A meta-analysis (grouping of studies) found that men who ate the highest amounts of raw tomatoes had an 11% reduction in risk for prostate cancer.
• Soyfoods (page 594)
Men who eat soyfoods have been found to have a lower risk of prostate cancer. The phytoestrogens in soy, such as genistein and daidzein, inhibit 5-alpha-reductase, the enzyme that converts testosterone to dihydrotestosterone.
• Pumpkin seeds (page 522)
Pumpkin seeds are not only rich in prostate-health-promoting zinc, but also contain chemical substances called cucurbitacins that may prevent the body from converting testosterone into a much more potent form of this hormone called dihydrotestosterone. Without dihydrotestoster-one, it is more difficult for the body to produce more prostate cells and therefore more difficult for the prostate to keep enlarging.
• Evening meal should be geared towards relaxation and good digestion:
• Emphasis should be on low-to-medium glycemic index carbohydrates, such as whole grains, a mixed green salad or lightly sautéed vegetables rather than high-glycemic-index, blood-sugar-elevating carbohydrates (page 342).
• Include a small portion of a healthy fat-containing food, such as olive oil, avocado, nuts or seeds.
• Include herb tea (especially chamomile or peppermint) or other non-stimulating water-based beverage.
• Include only moderate amounts of fresh or dried fruit for dessert, if dessert is desired.
• Should be eaten about four hours before bedtime so that the main digestive effort is finished before sleep and so the energy from these foods can be released gradually throughout the night.
• If it is necessary for you to eat a snack at bedtime, choose one or two of the following:
– small cup of herb tea or warm milk (soy, nut, or dairy)—not so much that you must wake up to use the restroom in the middle of the night.
– small serving of fresh or dried fruit.
– small handful of raw nuts or seeds.
• Should be light. For example: steamed vegetables served with beans, grains, or nuts and seeds.
• Fish rich in omega-3 fatty acids including salmon, tuna, sardines and cod (page 453)
Populations who enjoy a good amount of fish in their diets also enjoy fairly low rates of rheumatoid arthritis.
• Organically grown fruits and vegetables
Rich in nutrients such as vitamin C, betacarotene, copper and calcium that are supportive of rheumatic health.
• Extra virgin olive oil (page 320)
Research studies have shown that rheumatoid arthritis patients who increase their intake of olive oil, which has Antiinflammatory properties, experience a dramatic reduction in symptoms.
• Yogurt (page 644)
Contains active cultures of “friendly” bacteria that can reduce toxin-producing intestinal bacteria that contribute to rheumatoid arthritis.
• Foods that cause allergic reactions (page 719)
Some individuals with rheumatoid arthritis have found that their symptoms are worse after they eat certain foods.
• Dairy Products
Some individuals with rheumatoid arthritis have antibodies against milk proteins, which can lead to inflammation.
• Gluten (primarily found in wheat) (page 720)
Many individuals with rheumatoid arthritis have been found to have antibodies against gluten, which can lead to inflammation.
• Omega-6 fatty acids
Excess intake of omega-6 fatty acids can make rheumatoid arthritis worse because too many of these substances will be converted into messaging substances that increase inflammation.
• Meat
A high intake of meat may worsen the symptoms of rheumatoid arthritis and many individuals with rheumatoid arthritis experience improvement in their condition when they switch to a vegetarian or vegan diet.
• Saturated fat
Many saturated fats that are commonly over-consumed in the U.S. diet are also associated with increased production of proinflammatory substances in the body.
• Organically grown fruits and vegetables
Rich in antioxidant nutrients such as vitamin C, vitamin E, carotenoids and flavonoids.
• Foods rich in omega-3 fatty acids including fish such as salmon, tuna, sardines and cod as well as flaxseeds and walnuts (page 770)
Omega-3 fatty acids inhibit the production of inflammatory compounds involved in the progression of skin conditions. Walnuts and flaxseeds contain ALA, which can help reduce inflammatory responses in the skin and can help keep the skin cell membranes functioning properly.
• Water, filtered
Good hydration with high-quality water is essential for skin health.
• Foods that cause allergic reactions (page 719)
Many individuals find that certain foods trigger skin symptoms such as dermatitis and breakouts.
• Organically grown vegetables, including cruciferous vegetables such as broccoli, cabbage, kale and mustard greens (page 153)
Many vegetables are rich in betacarotene and lutein/zeaxanthin, important for vision health. Cruciferous vegetables contain sulforaphane, an antioxidant phytonutrient found to protect retinal cells from free-radical damage.
• Fish rich in omega-3 fatty acids including salmon, tuna, sardines and cod (page 453)
The omega-3 fatty acid DHA is highly concentrated in cell membranes of the retina. Consumption of fish has been found to be associated with a lower likelihood of age-related macular degeneration (ARMD).
• Organically grown fruit (page 335)
Dietary intake of fruit has been found to inversely related to risk of ARMD. Many fruits, including berries, also contain antioxidant flavonoids, which may play an important role in protecting eye health.
Many scientists now agree that only nutrient-rich foods deliver all the vitamins, minerals and antioxidants that our bodies need because our bodies work as a whole and not as isolated parts. As convenient as it is to talk about foods that support the nervous system, or foods that support the cardiovascular system, the more lasting way to support health is by supporting all body systems through a meal plan that takes into account not only the nervous system but the way that the nervous system interacts with the endocrine system and immune system and other body tissues. A balanced and varied foods diet such as the “Healthiest Way of Eating Plan” is the best way we know of to accomplish this.
Here are some daily dietary guidelines that you can find in the 4-Week Healthiest Way of Eating Plan:
• Enjoy a wide range of nutrient-rich foods, like the World’s Healthiest Foods, each day.
• Eat fresh fruits with every meal and/or as snacks.
• Enjoy a large salad with your lunch.
• Have at least two vegetable side dishes with your dinner.
• Eat foods rich in omega-3 fatty acids—such as fish, nuts, seeds, and leafy greens—each day.
• Limit saturated fats and omega-6 fatty acids and avoid trans fats.
• Buy local and organically grown foods, rather than conventionally grown foods, whenever possible.
• Choose whole grains over refined grains.
• Eat protein-containing or fat-containing foods when you eat carbohydrate-containing foods so as to minimize elevations in blood sugar.
• Use natural sweeteners—such as honey, cane juice, maple syrup, blackstrap molasses, agave syrup and stevia—in place of refined sugar and artificial sweeteners.
• Drink adequate amounts of filtered water each day.
• Avoid refined and processed foods and those with chemical additives, preservatives, flavors and colors.
• Refrain from excessive caffeine and alcohol.