(I plan on overhauling this page significantly soon) Below are a list of the different whole-food, plant based food items to choose from based on the Daily Dozen app from NutritionFacts.org. From these food items thousands of recipes can be made. And these are just some of the food items, for example, there are over 2,000 edible mushrooms.

Here we have 17 beans, 12 berries, 28 fruits, 13 cruciferous vegetables, 10 greens, 18 other vegetables, 13 nuts, 2 types of flaxseeds, 32 spices, 11 whole-grains, and 16 beverages to choose from. There’s some crossover between cruciferous and greens because it’s important to eat at least one cruciferous every day and if you eat more than one then you may mark it off the greens list when using the Daily Dozen app.

Once you’re ready to begin your whole-food, plant based diet visit our “What to Eat” page for awesome tools to help you get the ball rolling!

  1. Black Beans
  2. Black-eyed peas
  3. Butter beans
  4. Cannellini beans
  5. Chickpeas
  6. Edamame
  7. English peas
  8. Garbanzo beans
  9. Great northern beans
  10. Kidney beans
  11. Lentils (beluga, French, and red varieties)
  12. Miso
  13. Navy beans
  14. Pinto beans
  15. Small red beans
  16. Split peas (yellow or green)
  17. Tempeh
  1. Barley
  2. Brown rice
  3. Buckwheat
  4. Millet
  5. Oats
  6. Popcorn
  7. Quinoa
  8. Rye
  9. Teff
  10. Whole-wheat pasta
  11. Wild rice
  1. Acai berries
  2. Barberries
  3. Blackberries
  4. Blueberries
  5. Cherries (sweet or tart)
  6. Concord grapes
  7. Cranberries
  8. Goji berries
  9. Kumquats
  10. Mulberries
  11. Raspberries (black or red)
  12. Strawberries
  1. Apples
  2. Dried apricots
  3. Avocados
  4. Bananas
  5. Cantaloupe
  6. Clementine
  7. Dates
  8. Dried figs
  9. Grapefruit
  10. Honeydew
  11. Kiwifruit
  12. Lemons
  13. Limes
  14. Lychees
  15. Mangos
  16. Nectarines
  17. Oranges
  18. Papaya
  19. Passion fruit
  20. Peaches
  21. Pears
  22. Pineapple
  23. Plums (especially black plums)
  24. Pluots
  25. Pomegranates
  26. Prunes
  27. Tangerines
  28. Watermelon
  1. Arugula
  2. Bok choy
  3. Broccoli
  4. Brussels sprouts
  5. Cabbage
  6. Cauliflower
  7. Collard greens
  8. Horseradish
  9. Kale (black, green, and red)
  10. Mustard greens
  11. Radishes
  12. Turnip greens
  13. Watercress
  1. Arugula
  2. Beet greens
  3. Collard greens
  4. Kale (black, green, and red)
  5. Mesclun mix (assorted young salad greens)
  6. Mustard greens
  7. Sorrel
  8. Spinach
  9. Swiss chard
  10. Turnip greens
  1. Artichokes
  2. Asparagus
  3. Beets
  4. Bell peppers
  5. Carrots
  6. Corn
  7. Garlic
  8. Mushrooms (button, oyster, Portobello, and shiitake)
  9. Okra
  10. Onions
  11. Purple potatoes
  12. Pumpkin
  13. Sea vegetables (arame, dulse, and nori)
  14. Snap peas
  15. Squash (delicate, summer, and spaghetti squash varieties)
  16. Sweet potatoes/yams
  17. Tomatoes
  18. Zucchini

Flaxseed

  • Brown flaxseeds
  • Golden flaxseeds

Nuts

  1. Almonds
  2. Brazil nuts
  3. Cashews
  4. Chia seeds
  5. Hazlenuts
  6. Hemp seeds
  7. Macadamia nuts
  8. Pecans
  9. Pistachios
  10. Pumpkin seeds
  11. Sesame seeds
  12. Sunflower seeds
  13. Walnuts
  1. Allspice
  2. Barberries
  3. Basil
  4. Bay leaves
  5. Cardamom
  6. Chili powder
  7. Cilantro
  8. Cinnamon
  9. Cloves
  10. Coriander
  11. Cumin
  12. Curry powder
  13. Dill
  14. Fenugreek
  15. Garlic
  16. Ginger
  17. Horseradish
  18. Lemongrass
  19. Marjoram
  20. Mustard powder
  21. Nutmeg
  22. Oregano
  23. Smoked paprika
  24. Parsley
  25. Pepper
  26. Peppermint
  27. Rosemary
  28. Saffron
  29. Sage
  30. Thyme
  31. Turmeric
  32. Vanilla
  1. Black tea
  2. Chai tea
  3. Vanilla chamomile tea
  4. Coffee
  5. Earl grey tea
  6. Green tea
  7. Hibiscus tea
  8. Hot chocolate
  9. Jasmine tea
  10. Lemon balm tea
  11. Matcha tea
  12. Almond blossom oolong tea
  13. Peppermint tea
  14. Rooibos tea
  15. Water
  16. White tea

Anti-Cancer Veggies

I still have a lot more to add in here which I will do very soon. Like details from the largest antioxidant study ever done on more than 3,100 types of food and more!

The best anti-cancer veggies listed are based on studies referenced in #1 Anticancer Vegetables. For a a list by type of cancer go to type of cancer list at the bottom of this page. If you’re are not “trying to hone in on avoiding one tumor over any other (e.g. based on family history)” the best cancer fighting vegetables in general are as follows:

Best Salad Greens

  • Spinach “won out across the board against fighting all cancers tested accept stomach cancer”.
  • Radicchio is number two for everything except for medulloblastoma (a type of brain cancer).
  • Romaine is number two for medulloblastoma.

Best Overall Toppings

  • Shredded Beets for all cancers but only close to 50% for kidney cancer.
  • Garlic is a vegetable that “completely 100% stopped cancer growth in 7 of the 8 tumor lines.

Top 80-100 % Cancer Surpressing Vegetables

  • Asparagus
  • Beetroot
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Curly Cabbage
  • Fiddlehead
  • Garlic
  • Green Bean
  • Green Onion
  • Jalapeno
  • Kale
  • Leek
  • Green Onion
  • Orange Bell pepper
  • Radish
  • Red Cabbage
  • Rutabaga
  • Spinach
  • Yellow Onion

Cucumbers, carrots, potatoes, iceberg lettuce, and tomatoes have less effect on suppressing these cancers compared to these winning toppings. These are still good for other reasons to eat of course. It’s most of them don’t suppress cancer growth half as effective as the best ones for most tumors at the time of this cited meta-analysis. Nonetheless, there are some cancers they do suppress significantly. Like tomatoes help significantly against breast, kidney, lung, medulloblastoma, and stomach cancers.

Based on #1 Anticancer Vegetable

Best Antioxidant Sources

Antioxidants help prevent symptoms of aging like brown spots and wrinkles as well as life threatening diseases like Strokes. “A plant-based diet protects against chronic oxidative stress-related disease” and “decreases artery stiffness, prevents blood clots, lowers blood pressure and inflammation.”

Herbs and spices, like Cloves and Oregano, have many times more the antioxidant power (40x more than blueberries!) on a weight by weight basis than anything else. But on a per serving basis the most antioxidant rich foods we’ve found are:

  • Walnuts
  • Pomegranates
  • Sunflower Seed
  • Blackberries
  • Cranberries
  • Ginger
  • Blueberries
  • Dried Apricots
  • Raspberries
  • Prunes

On a per dollar basis red cabbage was found to be the best bang for your antioxidant buck, followed by cinnamon (get real cinnamon), cloves, black beans, and artichokes.

The above list is based on Antioxidant Superstars a study looking at about 300 types of foods. Since this study another was done on over 3,100 types of foods! Check out “the most comprehensive Antioxidant Food Database” Some of the findings were:

  • Plants have on average “64 times more antioxidants than animal foods.”
  • Berries average nearly 10x the antioxidants other fruits and vegetables have and a 150x more than meat, dairy, and eggs.

Learn more about oxidation and the Mitochondrial Theory of Aging.

Recommended Daily Allowance of Antioxidants

In the best interest of your health, everyday you ideally would acquire more antioxidants than you use. This isn’t as easy as you think. Here are just two things effect antioxidant levels: Stress and Digestion.

Stress on Antioxidant Levels

A single stressful event can cause antioxidant levels to plummet within 2 hours. It can take days to recuperate from a drop in antioxidants. This is why when we’re sick or extremely stressed we really need to take in as many antioxidants as possible in every meal. Learn about “Antioxidant level dynamics

Oxidation from Digestion

Just to counter the oxidation of digestion in a 2500 calorie diet men need approximately 11,000 mmolTE of antioxidants. Women on a 1,800 calorie diet should get 8,000 “just to stay solvent”. “The average american doesn’t even get half”, around 4,000 mmolTE.

“No wonder oxidant stress related diseases abound. We’re getting so few antioxidants in our diet we can’t even keep up with the free radicals created just digesting our meals. We are a nation in chronic oxidative debt.” This results in “prolonged metabolic, oxidative, and immune imbalance presenting opportunity for biological insult that over time could supersede biological defense and repair systems; manifesting in cellular dysfunction, disease, and ultimately death.” See Source “minimum RDA of Antioxidants”

The Case for Meat

In a study where they controlled for the amount of food and fiber; a group eating high antioxidant diet (like berries and citrus) were compared to those who switched to a low antioxidant diet (eating things like bananas and lettuce). Switching to the lower antioxidant (meat, eggs, and diary are the lowest) diets cause C-reactive protein levels to rise 40%. So it’s best to pick quality over quantity. See “Anti-inflammatory Antioxidants

Examples of Antioxidant Units per serving to Reach RDA of 11,000 mmolTE

  • Blueberries 9,019
  • Kidney beans 6,864
  • Apple 5,900
  • Dates 3,467
  • Oregano tsp 1,830
  • Red leaf lettuce 1,213

What Turns Brown Must Go Down

Ok, that title’s a little extreme. But, to illustrate a point, parts of foods that turn brown the slowest when exposed to air have more antioxidant power (like apples and bananas). Therefore the skin of an apple is the most antioxidant part of an apple. “Cut open a mango and what happens? Nothing, because it’s rich with antioxidants.

How do you keep fruit salad, apples, or even your Guacamole from turning brown? Add lemon juice, which has the added benefit of containing the antioxidant vitamin C.

While antioxidants can keep your food from oxidizing they may do the same thing inside your body! ” Learn more about Antioxidants and this cool little video that concisely explains antioxidants and “Which foods have the most antioxidants

A cup of Broccoli has about a 150 units of antioxidants. Add one teaspoon of oregano or marjoram and you’ll double the antioxidant power t0 300 units.

A bowl of oatmeal can go from 20 units to 120 units with just a half a teaspoon of cinnamon, add a pinch of cloves would increase it to 160 units.

Best Veggies to Fight Cancer

“The two best families of vegetables for cancer prevention are the cruciferous vegetables like broccoli, kale, and cabbage. And the allium family like garlic, onions, and leeks.”

Below we showcase the top vegetables for suppressing cancer cell proliferation the most. They are in order starting with the strongest first.

The first group under each basically stopped cancer in it’s tracks. The next two groups stopped cancer proliferation around 90 plus percent and around 80 plus percent respectively.

Based on #1 Anticancer Vegetable Also see “By Type of Vegetable

By Type of Cancer

Breast Cancer

  • Garlic, Leek, Green Onion, Brussel Sprouts, Cauliflower, Cabbage
  • Curly Cabbage, Broccoli, Radish, Kale, Yellow Onion
  • Rutabaga, Green Bean, Red Cabbage

Glioblastoma (Brain Cancer)

  • Garlic, Leek, Brussel Sprouts, Beetroot
  • Cabbage, Green Onion, Curly Cabbage, Broccoli, Cauliflower, Spinach
  • Kale, Yellow Onion, Green Bean, Red Cabbage, Asparagus, Celery

Kidney Cancer

  • Leek
  • Garlic
  • Curly Cabbage

Lung Cancer

  • Garlic, Leek, Green Onion, Brussels sprouts
  • Kale, Cabbage
  • Beetroot, Spinach

Medulloblastoma (a type of Brain Cancer)

  • Garlic, Leek, Green Onion, Brussels sprouts, Broccoli
  • Rutabaga, Spinach, Cabbage, Curly Cabbage, Cauliflower, Yellow onion, Kale
  • Beetroot, Red cabbage

Pancreatic Cancer

  • Garlic, Leek, Brussels sprouts, Curly cabbage, Green onion
  • Yellow onion, Kale, Broccoli, Beetroot
  • Cabbage

Prostate Cancer

  • Garlic, Brussels sprouts, Green Onion, Leek, Broccoli
  • Cauliflower, Kale, Yellow onion, Cabbage, Curly cabbage
  • Beetroot, Fiddlehead, Jalapeno, Red cabbage, Celery, Rutabaga, Orange Bell pepper

Stomach Cancer

  • Garlic, Leek, Green onion, Yellow onion, Brussels sprouts, Cauliflower, Curly cabbage, Cabbage, Broccoli, Radish, Rutabaga
  • Red cabbage, Fiddlehead
  • Kale, Beetroot, Green bean

By Type of Vegetable

  • Asparagus: Glioblastoma
  • Beetroot: Glioblastoma, Lung Cancer, Medulloblastoma, Pancreatic Cancer, Prostate Cancer, Stomach Cancer
  • Broccoli: Breast Cancer, Glioblastoma, Medulloblastoma, Pancreatic Cancer, Prostate Cancer, Stomach Cancer
  • Brussels Sprouts: Breast Cancer, Glioblastoma, Lung Cancer, Medulloblastoma, Pancreatic Cancer, Prostate Cancer, Stomach Cancer
  • Cabbage: Breast Cancer, Glioblastoma, Lung Cancer, Medulloblastoma, Pancreatic Cancer, Prostate Cancer, Stomach Cancer
  • Cauliflower: Breast Cancer, Glioblastoma, Medulloblastoma, Prostate Cancer, Stomach Cancer
  • Celery: Glioblastoma, Prostate Cancer
  • Curly Cabbage: Breast Cancer, Glioblastoma, Kidney Cancer, Medulloblastoma, Pancreatic Cancer, Prostate Cancer, Stomach Cancer
  • Fiddlehead: Prostate Cancer, Stomach Cancer
  • Garlic: Breast Cancer, Glioblastoma, Kidney Cancer, Lung Cancer, Medulloblastoma, Pancreatic Cancer, Prostate Cancer, Stomach Cancer
  • Green Bean: Breast Cancer, Gliobastoma, Stomach Cancer
  • Green Onion: Breast Cancer, Glioblastoma, Lung Cancer, Medulloblastoma, Pancreatic Cancer, Prostate Cancer, Stomach Cancer
  • Jalapeno: Prostrate Cancer
  • Kale: Breast Cancer, Glioblastoma, Lung Cancer, Medulloblastoma, Pancreatic Cancer, Prostate Cancer, Stomach Cancer
  • Leek: Breast Cancer, Glioblastoma, Lung Cancer, Medulloblastoma, Pancreatic Cancer, Prostate Cancer
  • Orange Bell pepper: Prostate Cancer
  • Radish: Breast Cancer, Stomach Cancer
  • Red Cabbage: Breast Cancer, Glioblastoma, Medulloblastoma, Prostate Cancer, Stomach Cancer
  • Rutabaga: Prostate Cancer, Medulloblastoma, Stomach Cancer
  • Spinach: Glioblastoma, Lung Cancer, Medulloblastoma
  • Yellow Onion: Breast Cancer, Glioblastoma, Medulloblastoma, Pancreatic Cancer, Prostate Cancer, Stomach Cancer

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