10. Artichokes
This food requires quite a bit of preparation and even more work to actually eat it, but artichokes are a definite must-add to your diet. Used for centuries in holistic and alternative medicine, artichokes can help prevent cardiovascular disease by reducing bad cholesterol and lowering blood glucose levels. Depending on the part of the plant consumed, artichokes benefit the gallbladder, urinary tract, kidneys, and help to cleanse the digestive tract (17). You can juice artichokes to get all the goodness from the leaves and stem. If that’s not your preference, then try steaming artichokes and serving with a bit of lemon and grass-fed butter. Artichoke leaves are a great alternative to chips for hummus or another kind of dip.
11. Garlic
One of the most beloved spices on earth, garlic is just plain awesome. A relative of onions, garlic is rich in allicin – the antibacterial, antifungal, and antiviral component that contributes hugely to garlic’s health benefits (and signature smell). According to WebMD, there is sufficient clinical evidence to show that garlic can help treat and/or prevent all of the following conditions: colon and rectal cancers, high blood pressure, ringworm, jock itch, prostate cancer, tick bites, atherosclerosis, athlete’s foot, cystic fibrosis, breast cancer, diabetes, high cholesterol, Helicobacter pylori infections, lung cancer, peripheral arterial disease, and pre-eclampsia. And the list grows longer every year (18,19). Garlic boosts the antioxidant benefits of any meal it’s added to. Fresh garlic is best, but garlic in any form will do for at least some benefits. Add to any savory dishes, or take in pill form if you have trouble with the flavor or smell.
12. Tomato
In addition to a variety of antioxidants, vitamins, and minerals, tomatoes are rich sources of lycopene, a powerful anti-cancer compound. It’s been shown to induce cancer cell death and disturb cancer cell communication, and also reduce risk factors for cardiovascular disease (20). Lycopene contributes to the bright red and/or pink coloring of fruits and vegetables. While clinical research on the health benefits of tomatoes (and lycopene, specifically), there is no doubt that eating whole, natural foods that are bright and varied in color is one way to ensure a healthy diet (21). Tomatoes are great in salads, homemade marinaras, sandwiches, soups, and more. Stick to fresh tomatoes by growing your own. Bioavailability of tomato’s lycopene is increased when consumed with dairy products, so don’t be afraid to combine with grass-fed butter or cheeses.
13. Olive Oil
The Mediterranean Diet is widely renowned as the best overall dietary approach for the vast majority of humans. Olive oil is a cornerstone of the typical Mediterranean diet, both for its versatility and health benefits. It’s comprised mostly of the renowned polyunsaturated fat Omega-3 fatty acids.Omega-3’s are one of the easiest and most effective ways to increase good cholesterol and lower bad cholesterol without medication, reducing the risk of heart disease. Recent research also shows that the compounds in olive oil may be effective in the treatment of estrogen-sensitive breast cancers (22). Use olive oil as a base for cooking in lieu of butter or unhealthier oil options. When given the choice of salad dressings, always opt for olive oil and vinegar. Olive oil also makes a great natural sunscreen and moisturizer if you’re looking for chemical-free options.