The World's Healthiest Foods are health-promoting foods that can change your life.

How to Eat Healthier in 2018

Try our exciting new WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
WHFoods Menu: A Nutrient-by-Nutrient Look

With the WHFoods Menu you get 29 powerful health-protective nutrients providing over 100% of the recommended amounts of each along with a wealth of phytonutrients.

To help you better understand the benefits of the WHFoods Menu, we thought that a nutrient-by-nutrient look might be helpful. Our results below were obtained through an analysis of our WHFoods Menu using Food Processor Version 10.12.0 (December 5, 2012), ESHA Research, Salem, OR.

NutrientPrimary Role in Health SupportRecommended Intake
Proteinmaintain the integrity of our body structures, support proper body composition, support regulation of blood sugar The WHFoods standard recommends a minimum of 50 grams (g) of protein. The WHFoods Menu provides 103.98 g or 208% of the daily recommendation.
Fiberpromote optimal passage of food through the digestive tract, improve cardiovascular function including cholesterol metabolism, help stabilize blood sugar levels, help maintain colon healthThe WHFoods standard recommends a minimal intake level for fiber of 25 grams (g). The WHFoods Menu provides 52.41 g or 210% of the daily recommendation.
Cholinesupport of methylation (a key process in our body's metabolism), support membrane structure, support nervous system activityThe WHFoods standard recommends 425 milligrams (mg) of choline. The WHfoods Menu provides 576.12 mg or 136% of the daily recommendation.
Vitamin Asupport of vision, support of immune and inflammatory systems, support of cell growthThe WHFoods standard recommends 900 micrograms retinol activity equivalents (mcg RAE) of vitamin A. The WHFoods Menu provides 2022.22 mcg RAE or 222% of the daily recommendation.
Biotin maintain blood sugar balance and promote skin health WHFoods standard recommends 30 micrograms (mcg) of biotin. The WHFoods Menu provides 45.01 mcg or 150% of the daily recommendation.
Vitamin B1 (thiamin)promote energy production, support nervous system functionThe WHFoods standard recommends 1.2 milligrams (mg) of vitamin B1. The WHFoods Menu provides 2.16 mg or 180% of the daily recommendation.
Vitamin B2 (riboflavin)promote energy production, provide antioxidant protection, support iron metabolismThe WHFoods standard recommends 1.3 milligrams (mg) of vitamin B2. The WHFoods Menu provides 2.10 mg or 161% of the daily recommendation.
Vitamin B3 (niacin)energy production, antioxidant protectionThe WHFoods standard recommends 16 milligrams (mg) of vitamin B3. The WHFoods Menu provides 20.97 mg or 131% of the daily recommendation.
Panthothenic Acid (vitamin B5)energy production, promotion of fat metabolismThe WHFoods standard recommends 5 milligrams (mg) of pantothenic acid. The WHFoods Menu provides 7.82 mg or 156% of the daily recommendation.
Vitamin B6 (pyridoxine)production of red blood cells, metabolism of cholesterol, promotion of brain and nervous system health, support liver detoxification processesThe WHFoods standard recommends 1.7 milligrams of (mg) vitamin B6. The WHFoods Menu provides 3.01 mg or 177% of the daily recommendation.
Vitamin B12 (cobalamin) provide cardiovascular support including support of red blood cell production, promote synthesis of DNA, support brain and nervous system activities, support energy metabolism The WHFoods standard recommends 2.4 micrograms (mcg) of vitamin B12. The WHFoods Menu provides 9.11 mcg or 380% of the daily recommendation.
Folatesustain brain and nervous system activity, promote overall cardiovascular function and red blood cell production, support reproductive health especially during pregnancyThe WHFoods standard recommends 400 micrograms (mcg) of folate. The WHFoods Menu provides 1040.32 mcg or 260% of the daily recommendation.
Vitamin Cprotect against excess free radical production, provide for collagen formation, maintain brain healthThe WHFoods standard recommends 75 milligrams (mg) of vitamin C. The WHFoods Menu provides 354.10 mg or 472% of the daily recommendation.
Vitamin Dmaintain bone health, maintain blood sugar control, promote immune system activitiesThe WHFoods standard recommends 400 International Units (IU) (10 micrograms of cholecalciferol) of vitamin D. The WHFoods Menu provides 721.34 IU (18.22 mcg) or 180% of the daily recommendation.
Vitamin Eprotect against free radical damage, protect against heart diseaseThe WHFoods standard recommends 15 milligrams alpha-tocopherol equivalents (mg ATE) of Vitamin E. The WHFoods Menu provides 17.81 mg ATE or 119% of the daily recommendation.
Vitamin K promote healthy blood clotting, support bone health The WHFoods standard recommends 90 micrograms (mcg) of vitamin K. The WHFoods Menu provides 634.80 mcg or 706% of the daily recommendation.
Calciumpromote bone health, maintain acid/alkaline (pH) balance, support nerve function, support muscle functionThe WHFoods standard recommends 1,000 milligrams (mg) of calcium. The WHFoods Menu provides 1044.53 mg or 104% of the daily recommendation.
Chromium help regulate blood sugar levelsThe WHFoods standard recommends 35 micrograms (mcg) of chromium. The WHFoods Menu provides 50.29 mcg or 144% of the daily recommendation.
Copperprovide antioxidant protection, support bone and tissue integrity, support energy metabolism, maintain proper cholesterol balanceThe WHFoods standard recommends 900 micrograms (mcg) of copper. The WHFoods Menu provides 2320.00 mcg or 257% of the daily recommendation.
Iodinepromote thyroid hormone production he WHFoods standard recommends 150 micrograms (mcg) of iodine. The WHFoods Menu provides 261.67 micrograms or 174% of the daily recommendation.
Ironsupport energy production and enhance oxygen transport The WHFoods standard recommends 18 milligrams (mg) of iron. The WHFoods Menu provides 18.02 mg or 100% of the daily recommendation.
Magnesium maintain bone integrity, enable energy production, maintain nervous system balance, enhance control of inflammation, enhance control of blood sugarThe WHFoods standard recommends 400 milligrams (mg) of magnesium. The WHFoods Menu provides 565.20 mg or 141% of the daily
Manganese support bone production, support skin integrity, help maintain blood sugar control, help protect against free radical damageThe WHFoods standard recommends 2 milligrams (mg) of manganese. The WHFoods Menu provides 7.60 mg or 380% of the daily recommendation.
Molybdenum promotion of optimal sulfur balance, antioxidant protectionThe WHFoods standard recommends 45 micrograms (mcg) of molybdenum. The WHFoods Menu provides 104.69 mcg or 232% of the daily recommendation.
Phosphorus)enable basic cell function, provide bone support, help maintain energy supplies, help promote acid-base balance The WHFoods standard recommends 700 milligrams (mg) of phosphorus. The WHFoods Menu provides 2144.06 mg 306% of the daily recommendation.
Potassiumhelp maintain proper blood pressure and support kidney health The WHFoods standard recommends 3,500 milligrams (mg) of potassium. The WHFoods Menu provides 4838.58 mg or 138% of the daily recommendation.
Seleniumantioxidant protection, promote normal thyroid function The WHFoods standard recommends 55 micrograms (mcg) of selenium. The WHFoods Menu provides 103.95 mcg or 189% of the daily recommendation
Omega-3 Fatty Acidsprovide cardiovascular support, help regulate inflammatory responses, help support cell membrane integrity The WHFoods standard recommends 2.5 grams (g) of omega-3 fatty acids. The WHFoods Menu provides 4.54 g or182% of the daily recommendation.
Zinc facilitate immune function, promote skin health, support sensory functions including taste and appetite, support male reproduction healthThe WHFoods standard recommends 11 milligrams (mg) of zinc. The WHFoods Menu provides 13.15 mg or 119% of the daily recommendation.

Printer friendly version

Send this page to a friend...


Newsletter SignUp

Your Email:

Find Out What Foods You Should Eat This Week

Also find out about the recipe, nutrient and hot topic of the week on our home page.


Everything you want to know about healthy eating and cooking from our new book.
2nd Edition
Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more

Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Privacy Policy and Visitor Agreement
For education only, consult a healthcare practitioner for any health problems.

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2018 The George Mateljan Foundation, All Rights Reserved