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

Avocados references

• Berasategi I, Barriuso B, Ansorena D, et al. Stability of avocado oil during heating: Comparative study to olive oil. Food Chemistry, Volume 132, Issue 1, 1 May 2012, Pages 439-446.
• Dembitsky VM, Poovarodom S, Leontowicz H, et al. The multiple nutrition properties of some exotic fruits: Biological activity and active metabolites. Food Research International, Volume 44, Issue 7, August 2011, Pages 1671-1701.
• Ding H, Chin YW, Kinghorn AD, et al. Chemopreventive characteristics of avocado fruit. Semin Cancer Biol. 2007 May 17; [Epub ahead of print] 2007. 2007.
• Ding H, Han C, Guo D et al. Selective induction of apoptosis of human oral cancer cell lines by avocado extracts via a ROS-mediated mechanism. Nutr Cancer. 2009;61(3):348-56. 2009.
• Donnarumma G, Paoletti I, Buommino E, et al. AV119, a Natural Sugar from Avocado gratissima, Modulates the LPS-Induced Proinflammatory Response in Human Keratinocytes. Inflammation. 2010 Oct 9. [Epub ahead of print]. 2010.
• Eser O, Songur A, Yaman M, et al. The protective effect of avocado soybean unsaponifilables on brain ischemia/reperfusion injury in rat prefrontal cortex. Br J Neurosurg. 2010 Sep 28. [Epub ahead of print]. 2010.
• Fulgoni V, Dreher M, and Davenport A. Contribution of Avocados to the Diets of U. S. Adults: NHANES, 2001-2006. Journal of the American Dietetic Association, Volume 110, Issue 9, Supplement, September 2010, Page A30.
• Fulgoni VL 3rd, Dreher M, and Davenport AJ. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008. Nutr J. 2013 Jan 2;12:1. doi: 10.1186/1475-2891-12-1.
• Gorinstein S, Poovarodom S, Leontowicz H, et al. Antioxidant properties and bioactive constituents of some rare exotic Thai fruits and comparison with conventional fruits: In vitro and in vivo studies. Food Research International, Volume 44, Issue 7, August 2011, Pages 2222-2232.
• Guzman-Geronimo RI and Dorantes L. Fatty acids profile and microstructure of avocado puree after microwave heating. Arch Latinoam Nutr. 2008 Sep;58(3):298-302. Spanish. 2008.
• Heinecke LF, Grzanna MW, Au AY, et al. Inhibition of cyclooxygenase-2 expression and prostaglandin E2 production in chondrocytes by avocado soybean unsaponifiables and epigallocatechin gallate. Osteoarthritis Cartilage. 2010 Feb;18(2):220-7. Epub 2009 Sep 6. 2010.
• Khor A, Grant R, Tung C, et al. Postprandial oxidative stress is increased after a phytonutrient-poor food but not after a kilojoule-matched phytonutrient-rich food.
• Nutrition Research, Volume 34, Issue 5, May 2014, Pages 391-400.
• Kopec RE, Cooperstone JL, Schweiggert RM, et al. Avocado consumption enhances human postprandial provitamin A absorption and conversion from a novel high-β-carotene tomato sauce and from carrots. J Nutr. 2014 Aug;144(8):1158-66.
• Lippiello L, Nardo JV, Harlan R, et al. Metabolic effects of avocado/soy unsaponifiables on articular chondrocytes. Evid Based Complement Alternat Med. 2008 Jun;5(2):191-7. 2008.
• Lu QY, Zhang Y, Wang Y, et al. California Hass avocado: profiling of carotenoids, tocopherol, fatty acid, and fat content during maturation and from different growing areas. J Agric Food Chem. 2009 Nov 11;57(21):10408-13. 2009.
• National Agricultural Statistics Service (NASS).(2012). Noncitrus Fruits and Nuts 2011 Summary. U.S. Department of Agriculture (USDA), Washington, D.C.
• Pieterse Z, Jerling JC, Oosthuizen W, et al. Substitution of high monounsaturated fatty acid avocado for mixed dietary fats during an energy-restricted diet: Effects on weight loss, serum lipids, fibrinogen, and vascular function. Nutrition, Volume 21, Issue 1, January 2005, Pages 67-75.
• Rosenblat G, Meretski S, Segal J, et al. Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells. Arch Dermatol Res. 2010 Oct 27. [Epub ahead of print]. 2010.
• Roth G, Hayek M, Massimino S, et al. Mannoheptulose: glycolytic inhibitor and novel caloric restriction mimetic. FASEB J. April 2009, 23 (Meeting Abstract Supplement) 553.1. 2009.
• Unlu NZ, Bohn T, Clinton SK, et al. Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil. J. Nutr., Mar 2005; 135: 431 - 436. 2005.
• Villa-Rodriguez JA, Molina-Corral FJ, Ayala-Zavala JF, et al. Effect of maturity stage on the content of fatty acids and antioxidant activity of 'Hass' avocado. Food Research International, Volume 44, Issue 5, June 2011, Pages 1231-1237.
• Wang L, Bordi PL, Fleming JA, et al. Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial. J Am Heart Assoc. 2015 Jan 7;4(1). pii: e001355.
• Wang W, Bostic TR, and Gu L. Antioxidant capacities, procyanidins and pigments in avocados of different strains and cultivars. Food Chemistry, Volume 122, Issue 4, 15 October 2010, Pages 1193-1198.
• Wang L, Fleming J, and Kris-Etherton P. The Effects of One Avocado Per Day on Small, Dense LDL and the Relationship of TG, VLDL, HDL, ApoB, and ApoB/A1 with LDL Particle Size. Journal of Clinical Lipidology, Volume 7, Issue 3, May—June 2013, Pages 267-268.
• Wien M, Haddad E, Oda K, et al. A randomized crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutr J. 2013 Nov 27;12:155.