Foods & Spices

Vegetables

• Asparagus
• Avocados
• Beet greens
• Beets
• Bell peppers
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collard greens
• Corn
• Cucumbers
• Eggplant
• Fennel
• Garlic
• Green beans
• Green peas
• Kale
• Leeks
• Mushrooms, crimini
• Mushrooms, shiitake
• Mustard greens
• Olive oil, extra virgin
• Olives
• Onions
• Potatoes
• Romaine lettuce
• Sea vegetables
• Spinach
• Squash, summer
• Squash, winter
• Sweet potatoes
• Swiss chard
• Tomatoes
• Turnip greens

Fruits

• Apples
• Apricots
• Bananas
• Blueberries
• Cantaloupe
• Cranberries
• Figs
• Grapefruit
• Grapes
• Kiwifruit
• Lemon/Limes
• Oranges
• Papaya
• Pears
• Pineapple
• Plums & Prunes
• Raspberries
• Strawberries
• Watermelon

Seafood

• Cod
• Salmon
• Sardines
• Scallops
• Shrimp
• Tuna

Nuts & Seeds

• Almonds
• Cashews
• Flaxseeds
• Peanuts
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts

Beans & Legumes

• Black beans
• Dried peas
• Garbanzo beans (chickpeas)
• Kidney beans
• Lentils
• Lima beans
• Miso
• Navy beans
• Pinto beans
• Soy sauce
• Soybeans
• Tempeh
• Tofu

Poultry & Meats

• Beef, grass-fed
• Chicken, pasture-raised
• Lamb, grass-fed
• Turkey, pasture-raised

Eggs & Dairy

• Cheese, grass-fed
• Cow's milk, grass-fed
• Eggs, pasture-raised
• Yogurt, grass-fed

Grains

• Barley
• Brown rice
• Buckwheat
• Millet
• Oats
• Quinoa
• Rye
• Whole wheat

Herbs & Spices

• Basil
• Black pepper
• Chili pepper, dried
• Cilantro & Coriander seeds
• Cinnamon, ground
• Cloves
• Cumin seeds
• Dill
• Ginger
• Mustard seeds
• Oregano
• Parsley
• Peppermint
• Rosemary
• Sage
• Thyme
• Turmeric

Tuna references

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• Chen MY, Wong WW, Chung SW, et al. Quantitative risk-benefit analysis of fish consumption for women of child-bearing age in Hong Kong. Food Addit Contam Part A Chem Anal Control Expo Risk Assess. 2014;31(1):48-53.
• Gerstenberger SL, Martinson A, and Kramer JL. An evaluation of mercury concentrations in three brands of canned tuna. Environ Toxicol Chem. 2010, Feb; 29(2):237-42.
• Gronroos NN, Chamberlain AM, Folsom AR et al. Fish, fish-derived n-3 fatty acids, and risk of incident atrial fibrillation in the Atherosclerosis Risk in Communities (ARIC) study. PLoS One. 2012;7(5):e36686. Epub 2012 May 3.
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• Holloman EL and Newman MC. Expanding perceptions of subsistence fish consumption: evidence of high commercial fish consumption and dietary mercury exposure in an urban coastal community. Sci Total Environ. 2012 Feb 1;416:111-20.
• Hsu KC, Lu GH and Jao CL. Antioxidative properties of peptides prepared from tuna cooking juice hydrolysates with orientase (Bacillus subtilis). Food Research International, Volume 42, Issues 5—6, June—July 2009, Pages 647-652.
• Je JY, Lee KW, Lee MH et al. Antioxidant and antihypertensive protein hydrolysates produced from tuna liver by enzymatic hydrolysis. Food Research International, Volume 42, Issue 9, November 2009, Pages 1266-1272.
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• Macartney MJ, Hingley L, Brown MA, et al. Intrinsic heart rate recovery after dynamic exercise is improved with an increased omega-3 index in healthy males. Br J Nutr. 2014 Dec;112(12):1984-92.
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• Olmedo P, Hernandez AF, Pla A, et al. Determination of essential elements (copper, manganese, selenium and zinc) in fish and shellfish samples. Risk and nutritional assessment and mercury-selenium balance. Food Chem Toxicol. 2013 Dec;62:299-307. doi: 10.1016/j.fct.2013.08.076.
• Ordiano-Flores A, Galvan-Magana F, and Rosiles-Martinez R. Bioaccumulation of mercury in muscle tissue of yellowfin tuna, Thunnus albacares, of the eastern Pacific Ocean. Biol Trace Elem Res. 2011, Dec; 144(1-3):606-20.
• Naila A, Flint S, Fletcher GC et al. Prediction of the amount and rate of histamine degradation by diamine oxidase (DAO). Food Chem. 2012, Dec 15; 135(4):2650-60.
• Nielsen SJ, Kit BK, Aoki Y, et al. Seafood consumption and blood mercury concentrations in adults aged 20 y, 2007-2010. Am J Clin Nutr. 2014 May;99(5):1066-70. doi: 10.3945/ajcn.113.077081.
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• Marine Pollution Bulletin, Volume 60, Issue 9, September 2010, Pages 1615-1618.
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