Forty Healthy Foods to Eat Every Week
By cutting out all ultra refined foods, and ensuring we eat lots of the the food which gives great health benefits, we should see an improvement in health and wellbeing.
There's lots of evidence to support eating more plants, and a drive towards eating 30 different plants every week, which is proven to increase general health and specifically gut microbiome diversity.
I decided to research the 40 foods which could benefit my own health too, but extended to include drinks and non plant foods.
From January 1st 2025 through to Easter 2025, I'll be eating weekly all the foods below and avoiding ultra refined and processed foods plus not consuming any alcohol.
I'll keep a journal, weigh and measure regularly and update here afterwards.
Here's the 40 foods:-
| Food | Health Benefit |
|---|---|
| Extra Virgin Olive Oil | High in heart-healthy fats;may prevent heart disease because it contains antioxidants, monounsaturated fat, and other plant compounds that may help lower cholesterol and blood pressure. In studies, high olive oil consumption was associated with 31% lower likelihood of developing any type of cancer. Consumption has been linked to better memory, verbal fluency, and a decreased risk of developing dementia. May protect against osteoarthritis, prevent inflammation, and is a great source of antioxidants, including vitamin E, oleacein, and oleocanthal. |
| Oats | Oats contain beta-glucan, which has proven cholesterol-lowering effects. Oats contain both soluble and insoluble fiber, which can help good gut bacteria. Oats have anti-inflammatory properties. Oats may help prevent atherosclerosis, dermatitis, and some forms of cancer. |
| Avocado | A 2022 study found that people who ate at least two avocados per week had a 16% lower risk of heart disease. Avocados can help reduce bad cholesterol and increase good cholesterol. Avocados are high in fiber, which can help with digestion, blood sugar control, and weight management. Avocados contain vitamins and minerals that help maintain immune function. |
| Garlic | Garlic may help reduce blood pressure and cholesterol levels, and act as an anticoagulant to reduce the risk of heart attacks. Garlic may relieve inflammation in muscles and joints. We have not found evidence that garlic can ward off vampires! |
| Almond | Almonds are great for gut health, and contain healthy fats that can lower bad cholesterol and raise good cholesterol. Almonds can help reduce hunger and promote weight loss, and help prevent blood sugar spikes after meals. |
| Sweet Potato | A medium sweet potato contains more than 100% of the recommended daily amount of vitamin A, which is important for vision and the immune system. Sweet Potatoes are high in fibre, contain antioxidants, and are thought to be good for heart, eye and brain health. |
| Ginger | Ginger contains vitamins and minerals like iron, magnesium, vitamins B6 and C, and zinc, which can help strengthen your immune system. Ginger can improve blood circulation, which can help deliver more nutrients and oxygen to muscles. . |
| Chia Seeds | Chia seeds help you feel fuller longer, and they can reduce cholesterol, and improve gut health |
| Walnuts | Walnuts are good for gut health, decrease the risk of blood clots and contain antioxidants and anti-inflammatory polyphenols that may improve brain function and slow mental decline. Walnuts contain pedunculagin, an ellagitannin with antioxidant and anti-inflammatory effects that may help protect against cancer. . |
| Apples | Apples contain many antioxidants, including quercetin, catechin, chlorogenic acid, and phloridzin. These antioxidants may help prevent certain types of cancer, including lung, breast, and digestive tract cancers, protect against blood vessel and heart damage, and help lower cholesterol levels; Pectin, a type of fiber in apples, binds to cholesterol in your digestive tract and flushes it out. |
| Yoghurt | The different probiotic bacteria species in yoghurt should help you improve digestion , block dangerous organisms, boost the immune system, maintain a healthy weight, promote a positive mood and maintain healthy skin. |
| Kefir | Kefir can help restore gut balance and improve digestion, lower total cholesterol and low-density lipoprotein (LDL) cholesterol levels, and may reduce blood pressure. Kefir contains calcium, magnesium, and vitamin K2, which are important for maintaining bone density. It is also rich in vitamins B1, B2, B5, and C, as well as essential amino acids. |
| Blueberries | Eating blueberries may reduce the risk of cardiovascular disease, may help manage blood sugar and reduce the risk of type 2 diabetes, and may help with brain and cognitive function. Blueberries may help reduce muscle damage after exercise. Blueberries contain vitamin C, which can help boost your immune system, and vitamin K, which can help maintain strong bones. |
| Cherries | Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Cherries can help improve athletic performance and aid in recovery. The polyphenols in cherries can help enhance muscle oxygenation and reduce inflammation. Some studies found that drinking tart cherry juice may reduce symptoms associated with osteoarthritis, rheumatoid arthritis, and gout. |
| Strawberries | Strawberries are low in calories and have a low glycemic index, which can help with weight management. They also contain nutrients that can help manage blood pressure and lower the risk of heart disease. One study found that eating a pound of strawberries a day can reduce triglycerides by 20% and total cholesterol by 8%. Strawberries contain fibre and prebiotics that can feed beneficial bacteria in the gut. |
| Spinach | Spinach contains vitamins A, C, and E, as well as phenolic compounds that may help fight premature skin aging. Spinach contains potassium, which can help lower blood pressure and reduce the risk of heart disease. Spinach also contains nitrates and magnesium, which help make nitric oxide, a molecule that lowers blood pressure. |
| Kale | Kale contains substances that bind bile acids in the digestive system, which can lower LDL (bad) cholesterol. Kale may help lower blood pressure and contains nutrients that may protect against heart disease, including potassium, fibre, folate, and calcium. |
| Banana | Less ripe bananas are rich in resistant starch which gives your good gut bacteria a massive boost. The potassium in helps balance hydration and improve muscle function. It also helps regulate heart function, lower blood pressure, and reduce the risk of heart disease, kidney failure, and stroke. |
| Oranges | Orange contains which may help preserve cognitive function and prevent neurodegenerative disorders like dementia or Alzheimer's. Citric acid in oranges prevents the formation of kidney stones and gout by altering pH levels in the urine |
| Sunflower Seeds | Sunflower seeds contain vitamin E and omega-3 fatty acids, which can help protect brain cells and neurons from damage. This can help prevent cognitive decline and improve memory and concentration. Vitamin E in sunflower seeds can help promote skin health by reducing free radicals that can cause premature aging. It also helps produce collagen, which keeps skin firm and supple. |
| Pumpkin Seeds | Pumpkin seeds contain tryptophan, an amino acid that helps the body produce melatonin and serotonin, which promote a good night's rest. Pumpkin seeds contain healthy fats and unsaturated fatty acids, which can help lower cholesterol and reduce the risk of heart disease. |
| Salmon | Salmon is high in protein and omega-3 fatty acids, which are important for brain development and function. Omega-3s can also help lower the risk of depression and arthritis as well as help reduce inflammation, lower blood pressure, and improve cholesterol levels. Salmon is also high in potassium, which can help regulate blood pressure.. Salmon also contains nutrients like astaxanthin and vitamin A, which can help promote eye health. |
| Turmeric | The active ingredient in turmeric is curcumin. Taking turmeric with black pepper significant increases curcumin absorbtion by the body. In tests curmumin has been found to inhibit the growth of Helibactor Pyloro which is though to infect half the worlds population and is a major cause of peptic ulcers and serious digestive complaints. In addition to anti-microbial, anti-inflammatory and antioxidant effects, turmeric has also been shown to lower cholesterol and triglycerides in people at risk of heart disease, and may improve blood pressure. Turmeric has become a popular dietary supplement promoted to benefit a variety of conditions including arthritis, digestive disorders, depression, and allergies, among others. |
| Cacao | Cacao contains flavonoids that may lower blood pressure and LDL cholesterol, and increase HDL cholesterol. This can reduce the risk of heart attack and stroke. It contains compounds like phenylethylamine and tryptophan, which can increase serotonin and dopamine levels in the brain. Cacao contains theobromine, which may balance out the wakefulness properties of caffeine, and tryptophan, which can be converted to melatonin. It also contains compounds with anti-inflammatory properties that may help reduce the risk of cancer, heart disease, diabetes, arthritis, and depression. |
| Mushrooms | A study found that participants who ate more than two cups of mushrooms a week had a 50% lower risk of developing mild cognitive impairment. Early research also suggests that lion's mane mushrooms may protect against neurological damage. Mushrooms contain fiber and polysaccharides, which can help improve insulin resistance and GI health. They can also help populate your gut with the right balance of bacteria to strengthen your immune system. |
| Tea | Cholesterol levels may be lowered by theaflavins in black tea. Black tea also contains flavonoids, which can reduce the risk of heart disease by up to 8%. Polyphenols in tea can pass to the large intestine, where healthy gut bacteria break them down and use them for fuel. An extensively study on 74,961 stroke patients during the course of 10 years concluded that drinking four or more cups of black tea daily inhibited the risk associated with stroke. |
| Chillies | Chillies active ingredient is capsaicin, a compound that helps reduce your risk of heart disease and stroke by lowering your blood pressure and cholesterol levels. Chillies are one of the major sources of carotenoids,so good for vitamin A and vitamin C. Capsaicin has pain relief properties and is often an ingredient in heat creams. It can help reduce joint pain, headaches, migraines. Eating a hot chilli dish such as madras or chillicon carni can clear sinus issues. |
| Eggs | Eggs nutrient dense with vitamins, minerals, and amino acids. A large egg contains 10% of the daily value (DV) of vitamin A, 16% of the DV of riboflavin, 21% of the DV of vitamin B12, 9% of the DV of folate, 5% of the DV of iron, 28% of the DV of selenium. Eggs are also a complete source of high-quality protein. |
| Carrot | Carrots contain vitamin A, which is important for vision and can help prevent xerophthalmia, an eye disease. Orange carrots are especially high in beta-carotene, which the body converts to vitamin A. Carrots are good for digestion and gut health because they are high in fibre. Due to high vitamin C content they are good for the immune system. Carrots contain carotenoids, such as retinol, biotin, and lycopene, which can help keep skin healthy and soft. |
| Beetroot | Beetroot supports weightloss as it's a low calorie high fibre food. It's really good for gut bacteria both through fibre and betacyanins, which a studies suggest a correlation with increase in the bacterium Coprococcus (studies have suggested a link between people suffering from anxiety having a lower count of Coprococcus than normal) and also an increase in Akkermansia Muciniphila which has numerous health benefits. |
| Basil | Basil contains compounds like eugenol, linalool, and cineole, which may help with digestion, bloating, gastrointestinal discomfort and may help reduce stress. |
| Dill | Dill plant has a long and ancient history in many countries as a culinary and medicinal herb, the earliest known record of dill as a medicinal herb was found in Egypt 5,000 years ago, when the plant was referred to as a "soothing medicine" and also the Babylonians were known to have grown it in their gardens. |
| Brocolli | Broccoli may act as a plant estrogen and help support hormonal balance, it also contains compounds that may help prevent cancer, specifically prostate, colorectal, lung, and breast cancer. Broccoli's fiber, antioxidants, and anti-inflammatory properties can help lower cholesterol, maintain blood pressure, and promote cardiovascular health. |
| Brazil Nuts | Brazil nuts are one of the best sources of selenium, a mineral with antioxidant properties that supports brain, heart, and thyroid health. Brazil nuts may help support healthy cholesterol levels. One study found that eating four Brazil nuts may improve LDL-c and HDL-c levels for up to 30 days. |
| Cabbage | Cabbage contains polyphenols, which may have anti-allergy, anti-inflammatory, antioxidant, and other properties. Cabbage is a good source of vitamin K, which helps improve bone strength, and vitamin C, which can help fight heart disease, cancer, and viruses. |
| Leeks | Sulfur compounds in leeks may protect the brain from age-related mental decline and disease. The flavonoid kaempferol in leeks may reduce the risk of developing chronic diseases, including cancer. Leeks contain potassium, which can help adjust blood pressure and reduce the risk of hypertension. |
| Pine Nuts | Pine nuts contain arginine, which the body converts into nitric oxide to help dilate blood vessels. Pine nuts are rich in magnesium and vitamin B6, which may help alleviate PMS symptoms. |
| Onions | Manganese in onions can help improve bone health and prevent osteoporosis. Onions contain quercetin, an antioxidant and anti-inflammatory that can help with conditions like arthritis and bladder infections. |
| Coffee | Some studies suggest that drinking at least four cups of coffee per day may reduce the risk of depression. Coffee may also promote heart health, protect against type 2 diabetes, protect brain health, and support gut health. |