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

Olive oil, extra virgin references

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• Covas MI, de la Torre K, Farre-Albaladejo M et al. Postprandial LDL phenolic content and LDL oxidation are modulated by olive oil phenolic compounds in humans. Free Radic Biol Med. 2006 Feb 15;40(4):608-16. Epub 2005 Oct 18. 2006. PMID:16458191. 2006.
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• Damasceno NR, Perez-Heras A, Serra M et al. Crossover study of diets enriched with virgin olive oil, walnuts or almonds. Effects on lipids and other cardiovascular risk markers. Nutr Metab Cardiovasc Dis. 2011 Mar 21. [Epub ahead of print]. 2011.
• de la Lastra Romero CA and Gonz´lez G. An up-date of olive oil and bioactive constituents in health: molecular mechanisms and clinical implications. Curr Pharm Des. 2011;17(8):752-3. 2011.
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• Eilertsen KE, Maehre HK, Cludts K et al. Dietary enrichment of apolipoprotein E-deficient mice with extra virgin olive oil in combination with seal oil inhibits atherogenesis. Lipids Health Dis. 2011 Mar 3;10:41. 2011.
• Elnagar AY, Sylvester PW, and El Sayed KA. (-)-Oleocanthal as a c-Met Inhibitor for the Control of Metastatic Breast and Prostate Cancers. Planta Med. 2011 Feb 15. [Epub ahead of print]. 2011.
• Escrich E, Solanas M, Moral R et al. Modulatory effects and molecular mechanisms of olive oil and other dietary lipids in breast cancer. Curr Pharm Des. 2011;17(8):813-30. 2011.
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• Kontogianni MD, Panagiotakos DB, Chrysohoou C, Pitsavos C, Zampelas A, Stefanadis C. The impact of olive oil consumption pattern on the risk of acute coronary syndromes: The CARDIO2000 case-control study. Clin Cardiol. 2007 Mar;30(3):125-9. 2007. PMID:17385704.
• Lucas L, Russell A and Keast R. Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal. Curr Pharm Des. 2011;17(8):754-68. 2011.
• Machowetz A, Poulsen HE, Gruendel S et al. Effect of olive oils on biomarkers of oxidative DNA stress in Northern and Southern Europeans. FASEB J. 2007 Jan;21(1):45-52. Epub 2006 Nov 16. 2007. PMID:17110467. 2007.
• Marí-Sanchis A, Beunza JJ, Bes-Rastrollo M et al. [Olive oil consumption and incidence of diabetes mellitus, in the Spanish sun cohort.] . Nutr Hosp. 2011 Feb;26(1):137-143. Spanish. 2011.
• Martinez Nieto L, Hodaifa G and Lozano Peña JL. Changes in phenolic compounds and Rancimat stability of olive oils from varieties of olives at different stages of ripeness. J Sci Food Agric. 2010 Nov;90(14):2393-8. 2010.
• Mascitelli L and Goldstein MR. Olive oil, iron, and cardiovascular disease prevention. 2011 Apr;68(4):391; author reply 391-2. Epub 2011 Feb 16. No abstract available. 2011.
• Mascitelli L, Pezzetta F and Goldstein MR. Is the beneficial antioxidant effect of olive oil mediated by interaction of its phenolic constituents and iron? . Arch Med Res. 2010 May;41(4):295-6. 2010.
• Menendez JA, Vazquez-Martin A, Colomer R et al. Olive oil's bitter principle reverses acquired autoresistance to trastuzumab (Herceptin) in HER2-overexpressing breast cancer cells. BMC Cancer. 2007; 7: 80. Published online 2007 May 9. doi: 10.1186/1471-2407-7-80. 2007.
• Mohagheghi F, Bigdeli MR, Rasoulian B et al. Dietary virgin olive oil reduces blood brain barrier permeability, brain edema, and brain injury in rats subjected to ischemia-reperfusion. ScientificWorldJournal. 2010 Jun 29;10:1180-91. 2010.
• Morello JR, Motilva MJ, Tovar MJ, Romero MP. Changes in commercial virgin olive oil (cv Arbequina) during storage, with special emphasis on the phenolic fraction. J Agric Food Chem, 2004 May; 85(3):357-364. 2004.
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• Mosher A. Justification for additional data analysis: fruit, vegetables, and olive oil and risk of coronary heart disease in Italian women: the EPICOR Study. Am J Clin Nutr. 2011 Apr 13. [Epub ahead of print] . 2011.
• Notarnicola M, Tutino V, Bocale D et al. Effects of olive oil polyphenols on fatty acid synthase gene expression and activity in human colorectal cancer cells. Genes Nutr. 2011 February; 6(1): 63-69. Published online 2010 May 16. doi: 10.1007/s12263-010-0177-7. 2011.
• Oliveras-Ferraros C, Fernandez-Arroyo S, Vazquez-Martin A et al. Crude phenolic extracts from extra virgin olive oil circumvent de novo breast cancer resistance to HER1/HER2-targeting drugs by inducing GADD45-sensed cellular stress, G2/M arrest and hyperacetylation. Int J Oncol. 2011 Jun;38(6):1533-47. doi: 10.3892/ijo.2011.993. Epub 2011 Mar 30. 2011.
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• Pelucchi C, Bosetti C, Negri E et al. Olive Oil and Cancer Risk: An Update of Epidemiological Findings through 2010. Curr Pharm Des. 2011;17(8):805-12. 2011.
• Peyrot des Gachons C, Uchida K, Bryant B et al. Unusual pungency from extra-virgin olive oil is attributable to restricted spatial expression of the receptor of oleocanthal. J Neurosci. 2011 Jan 19;31(3):999-1009. 2011.
• Pinto J, Paiva-Martins F, Corona G et al. Absorption and metabolism of olive oil secoiridoids in the small intestine. Br J Nutr. 2011 Mar 17:1-12. [Epub ahead of print]. 2011.
• Romero C, Medina E, Vargas J, Brenes M, Castro AD. In Vitro Activity of Olive Oil Polyphenols against Helicobacter pylori. J Agric Food Chem. 2007 Feb 7;55(3):680-6. 2007. PMID:17263460.
• Ruano J, Lopez-Miranda J, Ruano J et al. Intake of phenol-rich virgin olive oil improves the postprandial prothrombotic profile in hypercholesterolemic patients. Am J Clin Nutr, Aug 2007; 86: 341 - 346. 2007.
• Ruiz-Canela M and Martinez-Gonzalez MA. Olive oil in the primary prevention of cardiovascular disease. Maturitas. 2011 Mar;68(3):245-50. Epub 2011 Jan 8. 2011.
• Saleh NK and Saleh HA. Olive Oil effectively mitigates ovariectomy-induced osteoporosis in rats. BMC Complement Altern Med. 2011 Feb 4;11:10. 2011.
• Salvini S, Sera F, Caruso D, Giovannelli L, Visioli F, Saieva C, Masala G, Ceroti M, Giovacchini V, Pitozzi V, Galli C, Romani A, Mulinacci N, Bortolomeazzi R, Dolara P, Palli D. Daily consumption of a high-phenol extra-virgin olive oil reduces oxidative DNA damage in postmenopausal women. Br J Nutr. 2006 Apr;95(4):742-51. 2006. PMID:16571154.
• Sanchez-Hernandez L, Castro-Puyana M, Luisa Marina M et al. Determination of betaines in vegetable oils by capillary electrophoresis tandem mass spectrometry - application to the detection of olive oil adulteration with seed oils. Electrophoresis. 2011 Jun;32(11):1394-401. doi: 10.1002/elps.201100005. Epub 2011 Apr 26. 2011.
• St-Onge MP and Bosarge A. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. The American Journal of Clinical Nutrition, Volume 87, Number 3 (March 2008), pp. 621-626. 2008.
• Terés S, Barcelo-Coblijn G, Benet M et al. Oleic acid content is responsible for the reduction in blood pressure induced by olive oil. Proc Natl Acad Sci U S A. 2008 September 16; 105(37): 13811-13816. Published online 2008 September 4. doi: 10.1073/pnas.0807500105. 2008.
• Vichi S, Romero A, Tous J et al. The Activity of Healthy Olive Microbiota during Virgin Olive Oil Extraction Influences Oil Chemical Composition. J Agric Food Chem. 2011 May 11;59(9):4705-4714. Epub 2011 Apr 20. 2011.
• Visioli F and Bernardini E. Extra Virgin Olive Oil's Polyphenols: Biological Activities. Curr Pharm Des. 2011;17(8):786-804. 2011.
• Zrelli H, Matsuoka M, Kitazaki S et al. Hydroxytyrosol Induces Proliferation and Cytoprotection against Oxidative Injury in Vascular Endothelial Cells: Role of Nrf2 Activation and HO-1 Induction. J Agric Food Chem. 2011 May 11;59(9):4473-82. Epub 2011 Apr 13. 2011.