Today's Date: Tuesday 6 May 2025
This page updated 17 August 2018
Top 100 Foods for Health
Mary came across this in "Woman's Weekly" Magazine, issue dated 7th Sept 2004. When told of these foods a number of you expressed interest and hence here it is.
The article was originally extracted from "The Food Doctor: Healing foods for body and mind" by Ian Barber and Vicki Edgson, published by Collins & Brown.
Too many snacks and convenience foods can leave you jaded and lacking in energy. Adjusting your diet - even slightly - will soon restore your get up and go. Check out this list of the top 100 healthy foods and find out what you're missing!
Vegetables | ||
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Food | Nutrients | Benefits |
Asparagus | Phosphorus, potassium, folic acid, beta-carotene, vitamins C & K. | Contains asparagine which stimulates the kidneys. Mild laxative, antibacterial. |
Aubergines (Eggplant) | Calcium, phosphorus, beta-carotene, folic acid | Clean blood, prevent strokes and haemorrhages, protect arteries. |
Beetroot | Calcium, magnesium, iron, phosphorus, potassium, manganese, folic acid, vitamin C. | Intestinal cleanser. Good blood builder, detoxifies liver and gall bladder. |
Broccoli | Calcium, magnesium, vitamin B3, vitamin B5, beta-carotene, phosphorus. High in vitamin C, folic acid. | Anti-cancer, antioxidant, intestinal cleanser, antibiotic, antiviral. |
Brussels sprouts | Calcium, magnesium, iron, phosphorus, potassium, beta-carotene, vitamins B3, B6, C and E, folic acid. | Antioxidant, antibacterial, antiviral. Contains indoles, which protect against breast and colon cancer. |
Cabbage | Calcium, magnesium, potassium, phosphorus, beta-carotene, folic acid, vitamins C, E and K, iodine. | Eaten raw, detoxifies the stomach and upper colon, Stimulates the immune system, kills bacteria and viruses. Anti-cancer. |
Carrots | Calcium, magnesium, potassium, phosphorus, beta-carotene. | Detoxifier, excellent for the liver and digestive tract. Help kidney function and kill bacteria and viruses. |
Cauliflower | Calcium, magnesium, folic acid, potassium, boron, beta-carotene, vitamin C. | Helps purify the blood. Good for bleeding gums, high blood pressure and constipation. Anti-cancer. |
Celeriac | Calcium, magnesium, potassium, vitamin C. | Diuretic, good for kidney stones and arthritis. Helps nervous/lymphatic systems. |
Celery | Beta-carotene, folic acid, vitamin B3, sodium. | Anti-cancer. Lowers blood pressure; can help migraines and arthritic joints. |
Cucumber | Potassium and beta-carotene. | Diuretic, laxative. Dissolves the uric acid that causes kidney and bladder stones. Regulates blood pressure. |
Fennel | Calcium, magnesium, phosphorus, sodium, folic acid, vitamin C, potassium. | Anti-spasmodic. Digests fats well. Useful in weight control and during the menopause. |
Globe artichokes | Calcium, magnesium, phosphorus, potassium, sodium, folic acid, beta- carotene, vitamin B3, vitamin C, vitamin K. | Diuretic, digestive. Promote bile flow, lower cholesterol. |
Leeks | Potassium, vitamin K, calcium, folic acid, vitamin A. | Cleansing, diuretic. Eliminate uric acid in gout. |
Lettuce | Beta-carotene, magnesium, potassium, folic acid. | Anti-spasmodic. Supports bones, joints, arteries and connective tissue. |
Mushrooms | Calcium, iron, magnesium, vitamin B3, vitamin B5, folic acid, zinc. | Lower cholesterol, support immune function. |
Okra | Calcium, magnesium, phosphorus, folic acid, vitamin B3, potassium, beta-carotene. | Soothing to the intestinal tract. Beneficial for IBS, bloating and gas. |
Olives | Calcium, iron and beta-carotene. | Easily digested. Beneficial for liver and gall bladder, increasing secretion of bile. |
Onions | Calcium, magnesium, phosphorus, potassium, folic acid, beta-carotene, quercetin | Antiseptic, anti-spasmodic, antibiotic. Reduce spasms in asthma. Excellent for detoxifying. |
Palm hearts (available in cans) | Beta-carotene, vitamin E. | Antibacterial, excellent for skin and hormonal health. Should be eaten raw. |
Parsnips | Potassium, phosphorus, folic acid, calcium and magnesium. | Diuretic support kidneys and spleen. Detoxify the body. Improve bowel action. |
Peas | Calcium, magnesium, phosphorus, B vitamins, folic acid, potassium, zinc, iron. | Good source of vegetable protein. Tone the stomach and aid liver function. |
Peppers | Potassium, folic acid, beta-carotene, vitamin B, vitamin C. | Antibacterial, stimulant. Help blood pressure improve circulation. |
Potatoes | Potassium, vitamin B3, folic acid, vitamin C | Potato juice is cleansing, benefiting liver and muscles. |
Radishes | Calcium, magnesium, potassium, phosphorus, beta-carotene, folic acid, vitamin C | Expectorant, dissolves excess mucus or phlegm. Clears sinuses and sore throats. |
Sea vegetables such as kelp, carrageen and samphire. | Contain calcium, iron, potassium. | Excellent for cardiovascular and nervous systems. Cleanse body of toxins, aid digestion. |
Spinach | Beta-carotene, folic acid, potassium, iron, vitamin B6, vitamin C, calcium, magnesium. | Anti-cancer. Regulates blood pressure. Boosts the immune system. Supports bone health. |
Spirulina | Nutrient-rich algae, available as dry powder, to add to soups and vegetable juices. Phosphorus, potassium, sodium, vitamin B3, gamma-linoleic acid, beta-carotene. | Perfect protein. Benefit cell regeneration, fight tumours. Anti-fungal, antibacterial. |
Squash | Calcium, magnesium, phosphorus, potassium, beta-carotene and vitamin C. | Highly alkaline, relieves acidosis of liver and blood. |
Sweet potatoes | Calcium, magnesium, potassium, folic acid, vitamin C, vitamin E, phosphorus and beta-carotene. | Highly nutritious. Excellent for inflammation of the digestive tract, ulcers, poor circulation. |
Turnips | Calcium, magnesium, folic acid, phosphorus, potassium, vitamin C. | Eaten raw, aid digestion and clean the teeth. Help clear the blood of toxins. |
Watercress | Calcium, magnesium, phosphorus, potassium, vitamin C, beta-carotene. | Diuretic. Breaks up kidney or bladder stones. Stimulates thyroid. Purifies blood. |
Yams | Calcium, magnesium, folic acid, phosphorus, vitamin C, potassium. | Help irritable bowel syndrome, pre-menstrual syndrome and menopause. |
Fruit | ||
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Food | Nutrients | Benefits |
Apples | Calcium, magnesium, phosphorus, vitamin C, beta-carotene and pectin. | Astringent, tonic. Relieve constipation, reduce total cholesterol. |
Apricots | Copper, calcium, magnesium. potassium, folic acid, vitamin C, beta-carotene, boron, iron. | Laxative, potent antioxidant, natural sweetener. Improve circulation. |
Avocados | Iron, copper, phosphorus, potassium, beta-carotene, folic acid, vitamins B3, B5, K. High in vitamin E. | Acid-alkaline content is balanced. Easily digested, good for the blood and prevent anaemia. |
Bananas | Potassium, tryptophan (an amino acid), vitamin C, beta-carotene, vitamin K, vitamin B6. | Promote sleep. Mild laxative. Anti-fungal, natural antibiotic. Lower cholesterol. |
Blackberries | Calcium. magnesium, potassium, phosphorus, beta-carotene, vitamin C. | Tonic and blood cleanser. Relieve diarrhoea. Antioxidant. |
Blueberries | Vitamin C and beta-carotene. | Laxative, blood cleanser, improve circulation, benefit eyesight, antioxidant. |
Cherries | Calcium, phosphorus and vitamin C. | Antispasmodic, relieve headaches. Juice fights gout. Natural antiseptic. |
Cranberries | Potassium, beta-carotene, vitamin C. | Excellent for the respiratory system. Kill bacteria and viruses in the kidneys, bladder and urinary tract. |
Dates | Calcium, iron, beta-carotene, vitamin B3. | Excellent against diarrhoea and dysentery, good for problems with the respiratory system. |
Figs | Calcium, magnesium, phosphorus, potassium, beta-carotene and vitamin C. | Laxative, restorative, increase vitality. One of the highest plant sources of calcium. |
Grapefruit | Calcium, magnesium, potassium, vitamin C. | Contains salicylic acid, which helps arthritis. Excellent for cardiovascular system. |
Kiwi fruit | Magnesium, phosphorus, potassium, vitamin C. | Remove excess sodium in the body. Excellent source of digestive enzymes. |
Lemons/limes | Potassium and vitamin C | Astringent, antiseptic, excellent for colds, coughs. sore throats. Anti-cancer. |
Mangoes | High in beta-carotene and vitamin C. | Beneficial for kidneys, combat acidly and poor digestion. Good blood cleanser. |
Melons | Calcium, magnesium, potassium, phosphorus, vitamin C, beta-carotene. | Excellent cleanser and rehydrator. Eat on their own for maximum benefit. |
Oranges | Calcium, potassium, beta-carotene, folic acid, vitamin C. | Stimulating, tonifying, cleansing. Internal antiseptic. Stimulate peristalsis. |
Papayas | Calcium, magnesium, potassium. vitamin C, beta-carotene. | Excellent for aiding digestion. Anti-parasitic, anti-cancer. Soothe intestinal inflammation. |
Peaches | Calcium, magnesium, phosphorus, vitamin C, potassium, beta-carotene, folic acid. | Diuretic, laxative, alkaline. Cleansing for kidneys and bladder. |
Pears | Calcium, magnesium, phosphorus, potassium, beta-carotene, folic acid. High in iodine. | Diuretic. High iodine content, beneficial for thyroid function. Contain pectin. which aids digestion. |
Pineapples | Calcium, phosphorus, potassium, beta-carotene. | Contain bromelain, a potent digestive enzyme, scavenging bacteria and parasites; very similar to stomach acid. |
Prunes | Calcium, phosphorus, potassium, beta-carotene, folic acid. | Laxative, containing oxalic acid. Beneficial for blood, brain and nerves. Help to lower cholesterol. |
Raspberries | Calcium, magnesium. phosphors, potassium, vitamin B3, vitamin C. | Help expel mucus, phlegm, toxins. Excellent for female reproductive health. Relieve menstrual cramps. However, raspberry leaf tea shouldn't be drunk during pregnancy. |
Strawberries | Vitamin A, vitamin C, vitamin K, beta-carotene, folic acid and potassium. | Anti-cancer, antiviral, antibacterial. |
Tomatoes | Calcium, magnesium, phosphorus, beta-carotene, folic acid, vitamin C. | Antiseptic, alkaline. Reduce liver inflammation. Eating large quantities can interfere with calcium absorption. |
Nuts | ||
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Food | Nutrients | Benefits |
Almonds | Calcium, magnesium, phosphorus, potassium, zinc, folic acid. vitamins B2, B3, and E. | Good source of protein, contain leatril (anti-cancer). Good building food for those who are underweight |
Cashew nuts | Calcium, magnesium, iron, zinc. folic acid. | Improve vitality, good for teeth and gums. |
Coconut | Magnesium, potassium, phosphorus, zinc, folic acid, vitamin C. | Regulates thyroid function |
Pine nuts | Magnesium, potassium, zinc, B vitamins. | High in protein and essential fat. Good as a meat replacement for vegetarians. |
Walnuts | Calcium, iron, magnesium, phosphorus, zinc, potassium, folic acid, vitamins C and E. | Strengthen kidneys and lungs, lubricate the digestive system, improve metabolism. |
Herbs & Spices | ||
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Food | Nutrients | Benefits |
Garlic | Calcium, phosphorus, potassium, vitamin C. | Antibacterial, antiseptic, antiviral, decongestant. Lowers cholesterol, Natures own antibiotic. |
Ginger | Calcium, magnesium, phosphorus, potassium. | Anti-spasmodic, prevents nausea, improves circulation. Good for menstrual cramps. |
Licorice | Magnesium, iron, phosphorus, calcium, manganese, vitamin B3, vitamin C. | Good for adrenal function. Diuretic, laxative. Cleanses mouth and teeth. Assists digestion and supports liver. |
Molasses | Calcium, magnesium, phosphorus, potassium, manganese, B vitamins. | Contains more calcium than milk. Use in moderation. |
Nettles | Potassium, iron, vitamin C, beta-carotene. | Diuretic, anti-inflammatory, detoxifying. Nettle tea is good for gout and arthritis. |
Parsley | Vitamin C, iron, calcium, sodium. | Cleanser, tonic, breath freshener. Cleanses blood, reduces coagulants in veins. Clears kidney stones. |
Peppercorns | Calcium, magnesium, potassium, manganese and phosphorus. | Digestive stimulant, antioxidant and antibacterial. |
Seeds | ||
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Food | Nutrients | Benefits |
Alfalfa | Calcium, magnesium, potassium, manganese, sodium. | Stimulant, reduces inflammation, detoxifies, encourages sexual activity. |
Flaxseeds (Linseeds) | Omega-3 and omega-6 essential fatty acids, potassium, magnesium, calcium, phosphorus, iron, vitamins B3 and E. | Alleviate constipation and bloating. Good for asthma. Strengthen the blood. Anti-inflammatory anti-cancer. |
Psyllium Seeds | Calcium, magnesium, phosphorus, potassium, zinc. | Laxative, intestinal cleanser. Relieve autotoxaemia caused by constipation and bacterial/fungal infections. |
Pumpkin Seeds | Calcium, iron, magnesium, zinc, B vitamins, phosphorus, potassium, omega-6 and omega-9 essential fatty acids. | Excellent for prostate health. Pumpkin seed oil is rich in essential fatty acids but value destroyed by heat. |
Sesame Seeds | Calcium, iron, magnesium, zinc, vitamin E, folic acid, phosphorus, potassium, copper, selenium, omega-3 and omega-6 essential fatty acids. | Strengthen cardiovascular system; benefit nervous system. Anti-oxidant. Inhibit cholesterol absorption. |
Sunflower Seeds | Vitamins A, B, D, E and K, calcium, iron, potassium, phosphorus, zinc, manganese, magnesium, essential fatty acids. | Contain more nutrients than most meats, eggs & cheese. Strengthen sight and sensitivity to light. |
Wholegrains | ||
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Food | Nutrients | Benefits |
Barley | Potassium, magnesium, phosphorus, calcium, zinc, manganese, B vitamins, folic acid. | Soothes digestive tract and liver, heals stomach ulcers, lowers cholesterol. |
Brown Rice | Calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, vitamins B3, B5, B6, folic acid. | Calms, relieves depression. An energy food. Rice water helps infant colic and alleviates diarrhoea. |
Buckwheat | Phosphorus, beta-carotene, vitamin C, calcium, magnesium, potassium, zinc, manganese, folic acid. | Strengthens capillaries, and detoxifies. Contains all eight essential amino acids. |
Corn | Iron, magnesium, potassium, zinc, vitamin B3. | Excellent for brain and nervous system. Good for eczema. Anti-cancer food. |
Millet | Magnesium, potassium, phosphorus, vitamin B. | Gluten-free grain, easily digestible. Alkaline. Rich in fibre. Low-allergenic. |
Oats | Calcium, magnesium, iron, phosphorus, manganese, vitamin B5, folic acid, silicon. | High in fibre. Antioxidant. Excellent for bones and connective tissues. |
Quinoa | Calcium, iron, magnesium, phosphorus, potassium, vitamin B3 | Gluten free. Contains more calcium than milk. Stimulates milk flow in breast feeding. |
Rye | Calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, vitamin E. | Cleanses and renews arteries, benefits the liver, rebuilds digestive system. |
Wheat | Calcium, iron, magnesium, phosphorus, potassium, zinc, folic acid, manganese, vitamins B3, B5, B6. | Organic wholewheat (unbleached; germ and bran left intact) cleanses toxins. |
Wild rice | Iodine, selenium, vitamin E, tryptophan, potassium. | Excellent vegetarian source of protein. |
Pulses | ||
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Food | Nutrients | Benefits |
Chickpeas | Calcium, magnesium, phosphorus, potassium, zinc, manganese, beta-carotene. High in folic acid. | Support kidney function. Digestive cleanser. Excellent source of vegetable protein. |
Kidney beans | Calcium, magnesium, phosphorus, potassium, folic acid, protein. | High in fibre, cleanse the digestive tract. Increase beneficial bacteria, remove excess cholesterol. |
Lentils | Calcium, magnesium, phosphorus. Rich source of potassium, zinc, folic acid. | Good source of minerals. Neutralise acids produced in muscles. |
Mung beans | Calcium, folic acid, magnesium, iron, phosphorus, potassium, zinc, vitamin B3, vitamin B5 | Great heart and blood cleanser, excellent for detoxification. |
Soya beans | Calcium, iron, phosphorus, beta-carotene, amino acids, vitamins B3 and C, omega-3 essential fatty acids, protein. | May help prevent breast/ovarian cancers. Lowers cholesterol. Good alternative to cow's dairy products. |
Tofu | Iron, amino acids, potassium, calcium, magnesium, vitamins A and K | Balances hormones, anti-cancer, lowers cholesterol. |
Meat | ||
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Food | Nutrients | Benefits |
Chicken | Vitamins A, B3, B6 and K, sodium, potassium, magnesium | Helps break up mucus during a cold. Antibiotic. |
Feathered game (partridge, quail, pheasant, duck) | Selenium, full range of B vitamins, iron, zinc. | Helps the body repair damage, and supports the immune system. |
Dairy Products | ||
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Food | Nutrients | Benefits |
Eggs | Calcium, iron, manganese, zinc, B-group vitamins. First-class protein. | Good for problems with the bones and joints, boost immune system. |
Yogurt | Calcium, vitamin D. | Beneficial to the intestinal tract by regenerating good bacteria. Soothing, cooling. Use live organic yogurt containing acidophilus bacteria. |
Fish & Seafood | ||
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Food | Nutrients | Benefits |
Herring | Omega-3 and omega-6 essential fatty acids, calcium, phosphorus. | Good for cardiovascular health. |
Mackerel | Calcium, selenium, vitamin E, omega-3 essential fatty acids | Maintains cardiovascular health, balances hormones. Strengthens the immune system. |
Oysters | Very high in zinc. Vitamins A, B12 and C, iron. | Benefit cardiovascular, immune and sexual function |
Salmon | Calcium, selenium, vitamin D, vitamin E, omega-3 essential fatty acids. | Source of omega-3: good for hormonal health, skin, immune system, bones. |
Tuna | Selenium, omega-3 essential fatty acids, vitamin B12, vitamin B3. | Good for the skin, hormonal and cardiovascular systems. |