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

Asparagus references

• Aberoumand A and Deokule SS. Comparison of Phenolic Compounds of Some Edible Plants of Iran and India. Pakistan Journal of Nutrition Year: 2008 Vol: 7 Issue: 4 Pages/record No.: 582-585. 2008.
• Aberoumand A. Comparison of Proximate and Mineral composition between Asparagus Oficinalis and Momordica dioica: Iranian and Indian Vegetables. Iranica Journal of Energy and Environment (IJEE) Year: 2010 Vol: 1 Issue: 3 Pages/record No.: 196-199. 2010.
• Albanese D, Russo L, Cinquanta L et al. Physical and chemical changes in minimally processed green asparagus during cold-storage. Food Chemistry Volume 101, Issue 1, 2007, Pages 274-280. 2007.
• Chrubasik C, Maier T, Dawid C et al. An observational study and quantification of the actives in a supplement with Sambucus nigra and Asparagus officinalis used for weight reduction. Phytother Res. 2008 Jul;22(7):913-8. 2008.
• Ghirardini MP, Carli M, del Vecchio N et al. The importance of a taste. A comparative study on wild food plant consumption in twenty-one local communities in Italy. J Ethnobiol Ethnomed. 2007 May 4;3:22. 2007.
• Gullett NP, Ruhul Amin AR, Bayraktar S et al. Cancer prevention with natural compounds. Semin Oncol. 2010 Jun;37(3):258-81. Review. 2010.
• Huang XF, Lin YY and Kong LY. Steroids from the roots of Asparagus officinalis and their cytotoxic activity. J Integr Plant Biol. 2008 Jun;50(6):717-22. 2008.
• Jaramillo-Carmona S, Fuentes-Alventosa JM, Rodríguez-Gutiérrez G et al. Characterization of asparagus lignin by HPLC. J Food Sci. 2008 Sep;73(7):C526-32. Epub 2008 Aug 19. 2008.
• Jones DP, Coates RJ, Flagg EW et al. Glutathione in foods listed in the National Cancer Institute's Health Habits and History Food Frequency Questionnaire. Nutr Cancer. 1992;17(1):57-75. 1992.
• Kanwar AS and Bhutani KK. Effects of Chlorophytum arundinaceum, Asparagus adscendens and Asparagus racemosus on pro-inflammatory cytokine and corticosterone levels produced by stress. Phytother Res. 2010 Oct;24(10):1562-6. 2010.
• Liu W, Huang XF, Qi Q et al. Asparanin A induces G(2)/M cell cycle arrest and apoptosis in human hepatocellular carcinoma HepG2 cells. Biochem Biophys Res Commun. 2009 Apr 17;381(4):700-5. Epub 2009 Feb 28. 2009.
• Mathews JN, Flatt PR, and Abdel-Wahab YH. Asparagus adscendens (Shweta musali) stimulates insulin secretion, insulin action and inhibits starch digestion. The British Journal of Nutrition. Cambridge: Mar 2006. Vol. 95, Iss. 3; p. 576-581. 2006.
• Pelchat ML, Bykowski C, Duke FF et al. Excretion and perception of a characteristic odor in urine after asparagus ingestion: a psychophysical and genetic study. Chem Senses. 2011 Jan;36(1):9-17. Epub 2010 Sep 27. 2011.
• Pellegrini N, Serafini M, Colombi B et al. Total antioxidant capacity of plant foods, beverages and oils consumed in Italy assessed by three different in vitro assays. The Journal of Nutrition. Bethesda: Sep 2003. Vol. 133, Iss. 9; pg. 2812. 2003.
• Phillips KM, Rasor AS, Ruggio DM et al. Folate content of different edible portions of vegetables and fruits. Nutrition and Food Science. Bradford: 2008. Vol. 38, Iss. 2; pg. 175. 2008.
• Podolak I, Galanty A, and Sobolewska D. Saponins as cytotoxic agents: a review. Phytochem Rev. 2010 September; 9(3): 425—474. Published online 2010 June. 2010.
• Roberfroid M, Gibson GR, Hoyles L et al. Prebiotic effects: metabolic and health benefits. Br J Nutr. 2010 Aug;104 Suppl 2:S1-63. Review. 2010.
• Sakaguchi Y, Ozaki Y, Miyajima I et al. al. Major anthocyanins from purple asparagus (Asparagus officinalis). Phytochemistry. 2008 May;69(8):1763-6. Epub 2008 Apr 10. 2008.
• Shao Y, Chin CK, Ho CT et al. Anti-tumor activity of the crude saponins obtained from asparagus. Cancer Lett. 1996 Jun 24;104(1):31-6. 1996.
• Sidiq T, Khajuria A, Suden P et al. A novel sarsasapogenin glycoside from Asparagus racemosus elicits protective immune responses against HBsAg. Immunol Lett. 2011 Mar 30;135(1-2):129-35. Epub 2010 Oct 28. 2011.
• Singh RS and Singh RP. Fructooligosaccharides from Inulin as Prebiotics. Food Technol. Biotechnol. 48 (4) 435—450 (2010). 2010.
• Sun Z, Huang X and Kong L. A new steroidal saponin from the dried stems of Asparagus officinalis L. Fitoterapia. 2010 Apr;81(3):210-3. Epub 2009 Sep 12. 2010.
• Wang L, Wang X, Yuan X, Zhao B. Simultaneous analysis of diosgenin and sarsasapogenin in Asparagus officinalis byproduct by thin-layer chromatography. Phytochem Anal. 2011 Jan-Feb;22(1):14-7. doi: 10.1002/pca.1244. Epub 2010. 2011.
• Wu JJ, Cheng KW, Zuo XF et al. Steroidal saponins and ecdysterone from Asparagus filicinus and their cytotoxic activities. Steroids. 2010 Oct;75(10):734-9. Epub 2010 May 12. 2010.
• Zhu X, Zhang W, Zhao J et al. Hypolipidaemic and hepatoprotective effects of ethanolic and aqueous extracts from Asparagus officinalis L. by-products in mice fed a high-fat diet. J Sci Food Agric. 2010 May;90(7):1129-35. 2010.
• Zhu, X, Zhang, W, Pang, X et al. Hypolipidemic Effect of n-Butanol Extract from Asparagus officinalis L. in Mice fed a High-fat Diet. Phytotherapy Research, n/a. 31 Jan 2011. doi: 10.1002/ptr.3380. 2011.