Here is the list of the healthiest foods, their nutrient intakes, and their medicinal and healing properties. It is often forgotten, but it is sometimes enough to eat the right food at the right time to be in good health. This list will help you to make your shopping list for a healthy and season-adapted diet.
Always prefer organic products
USE: Garlic cloves, chopped or pressed, as a condiment. Or cloves whole garlic in oil, as an aperitif. Improves the immune system in the event of illness: considered more effective than antibiotics for combating upset stomachs caused by bacteria, including pneumococcus (= pneumonia) and staphylococcus aureus. Aphrodisiac, natural antioxidant, reduces blood pressure, heals intestinal disorders, stimulates the liver for the elimination of toxins, a source of vitamins and minerals. Prevention against cancers of the colon, breast, prostate. Consume 1 to 2 raw and chopped cloves per day for a prevention cure. In case of illness, increase the dose to 4 to 6 pods.
USE: Fruit acidulated consuming raw or cooked. Excellent in jam with “hunt” and cooked pears. Medical use: used as a cure for menopause.
GET: One finds in the same meadows as blueberries.
USE: A fruit recommended for diets to lose weight because it decreases water retention. It also reduces the pain in case of sore throat.
USAGE: Native to Mexico, avocado contains all the nutrients necessary for the survival of the human being. Provides vitamins A, B6, C, D, E, K. Rich in dietary fiber, Omega-3 fatty acids and potassium. Excellent for the heart and brain. Reduces cholesterol in the blood vessels and blood pressure. Rich in folic acid: good for cell tissue development (especially during pregnancy). Reduces the symptoms of Alzheimer’s disease and other degenerative diseases. Good for weight loss diets. Excellent against arthritis.
OBTAIN: Organic European avocados are on sale in supermarkets at the end of winter / early spring. From the summer they come from tropical countries too far away.
USE: Although often used to feed animals, beetroot root is an excellent source of nutrients for humans. Eaten in salad or juice. Reduces blood pressure almost instantly. Prevention against cancers of the prostate and breast, low limitation of the development of cancer cells. 100 grams of beet contain enough dietary fiber for daily intake, making it an excellent remedy for intestinal disorders. Beet juice is a “potion of vigor” to consume before physical exertion!
USE: This fruit is a powerful diuretic. Regular consumption of this fruit reduces the risk of urinary tract infection. Women who have recurrent cystitis should consume it for life.
CULTURE: Large cranberry of American origin.
GET: There are large bottles of cranberry juice in some large areas: 1 large glass of juice equals 250g of fruit.
USE: Root sweet taste, to consume raw, cooked, or in juice. Rich in potassium, carotene, vitamin A, dietary fiber, pectin. Anti-diarrhea remedy.
GET: Buy organic carrots from your area.
USE: Plant of the same family as the hops, one of the first cultures made by the man (approximately 8’000 years) due to its extreme utility and efficiency. There are about 40’000 products derived from hemp: string, hemp wool, oil, textiles, bricks (hempcrete), and of course the cannabis consumed for its psychoactive effects (THC), one of the reasons why the culture of this plant is banned in most countries. There are medical treatments based on hemp that are allowed, especially to treat the effects of multiple sclerosis, AIDS or cancer.
GET: It is possible to find seeds of hemp crushed on the internet: it is a dietary supplement rich in vitamins and fatty acids, without psychotropic effects, which can be added to yogurts, birchers, salads etc.
USE: Good source of mineral salts and vitamins B and C, effective to prevent obesity or diabetes.
GET: Eat “hot chestnuts” in the winter for vitamins!
Green cabbage, cauliflower, broccoli
USE: Excellent intake of vitamins B1, B2, B3, B4, B5, B6, B9, C and K. Omega-3 fatty acid intake. Antioxidant, detoxifier, prevention against cardiovascular diseases and several types of cancers. Digestive, anti-inflammatory effective for prevention against arthritis, obesity or diabetes. Protects against inflammations and obstructions of arteries and nerve fibers, and reduces the risk of cardiovascular disease. The stem and leaves are also edible.
USE: A vitamin C bomb with many uses. Boil lemons with the skin for at least 10 minutes to get a horse remedy for flu and colds, to take with honey, cinnamon etc. Lemons are also good against depression and stress, detoxifying, digestive, diuretic, anti-rheumatism, act against the aging of the skin, hunt insects, a natural disinfectant (against skin infections but also against molds in the fridge or on the kitchen furniture), act against the toothache. Also used as a remedy against warts, as an addition to laundry, as a neutralizer of bad smells, and as a natural hair bleach (1/4 lemon juice + 3/4 water, brush the hair, let it dry in the sun, 1x / day for 1 week).
CULTURE: The lemon tree is a tree of the Mediterranean regions.
OBTAIN: Buy organic lemons that come from the region closest to you, to the market or the fruit and vegetable department.
The healthiest foods on the planet: Spinach
USE: Strengthens the retina, fights macular degeneration (= prevention against a disease that blinds the elderly)
USE: A vegetable with digestive virtues that goes well with fish. The seeds can also be eaten, in cereal bread or in a mixture of digestive spices after the meal (in the Indian style).
USE: Strawberries, like many other berries, are an excellent food for the faculties of the brain.
CULTIVATION: Strawberries grown in the fields, or wild strawberries (also called strawberries of the four seasons) in the wild. They are found in clearings: if the forest takes over, strawberries give way to raspberries, then brambles (wild mulberries). Only pick wild strawberries in wild areas without passing people or pets.
GET: In the wild, or in the market and the fruit section in the spring. It is sometimes possible to pick directly from the producer.
USE: Root, to consume cooked. Used in Asian cuisine for its special flavor, this “super-spice” has an incredible number of health benefits: anti-inflammatory, anti-toxins and blood purifier, reduces the risk of food poisoning (especially for fruits sea). High magnesium, which helps relieve muscle aches and pains. Used in herbal tea to fight colds, sinusitis, migraines and sore throats. Good for weight loss diets.
OBTAIN: Ginger roots in organic stores or exotic goods stores. Ginger herbal teas, with teas and infusions. Ginger confit, at the market, in the stalls of dried fruits: extremely particular taste but guaranteed effect!
USE: Unclog arteries, prevention against cardiovascular diseases.
OBTAIN: In juice, and with a little luck in the exotic fruits section. Avoid grenadine syrup, which often contains 0% fruit extract.
USE: To be used in Mediterranean cuisine, and in other cuisines once one is accustomed to his particular taste. Olive oil contains monounsaturated fats (non-dangerous), and little saturated fats (bad for the faculties of the brain). The consumption of olive oil avoids health problems that can occur with other cooking oils.
CULTURE: The olive trees are Mediterranean trees, the olive oil that we find in France comes almost exclusively from the countries of this region.
GET: Extra virgin olive oil in the supermarket, or in the markets at Italian or Southern France resellers.
USE: Kiwis are vitamin C bombs. A kiwi contains 4 to 12 times more than an orange, 3 times more than an apple, and 60 times more than grapes. A kiwi cure can halve the duration of a cold or sore throat. The skin is edible: wash the fruits before eating them with the skin to flatten the “hairs”. Caution: contains allergenic substances.
USE: Much better than sugar for health: replace sugar with honey as much as possible. Honey is anti-bacterial, does not mold, and improves our immune system. Certain types of honeys – especially fir – relieve sore throats.
CULTURE: Beehives. Check with local beekeepers.
OBTAIN: Buy local honey, if possible containing the name and address of the beekeeper. Some organic honeys are sold overpriced! To avoid if they do not have a precise origin (eg “Europe”), their quality is very relative.
USE: To eat for dessert with other berries. Bilberry is an excellent antioxidant for the brain, and to combat the decline of cognitive abilities in the elderly.
CULTURE: In the wild, in mountain areas (1000-1500m), the soil is covered in summer.
GET: Blueberries are on the market in summer, and until fall. Choose fruits of local production, and eat them quickly because they do not keep long.
USE: Oleaginous fruit rich in unsaturated fatty acids (Omega-3), rich in minerals, B vitamins and fibers. Antioxidant, prevention against cardiovascular diseases and certain cancers, good for the faculties of the brain (note its brain shape!) And against stress. CAUTION: The consumption of nuts causes canker sores in many people, consume sage or lemon in parallel to mitigate them.
OBTAIN: In the dried fruit section.
The healthiest foods on the planet: Coconut
USE: Effective during diets for weight loss, reduces cholesterol and the risk of diabetes, improves digestion. In external use, coconut oil is moisturizing for the skin. Rich in protein and calcium.
USE: One of the richest vegetables in nutrients. Natural flavor enhancer (especially for dishes made from other vegetables).
USE: Grapefruit has antibiotic, antiviral, fungicidal and anti-parasite properties; Grapefruit seed extract is used to make medicines, sold in pharmacies or organic stores.
USE: As a condiment on fish or in salad. Excellent source of protein and magnesium (= energizer), improves the immune system, source of vitamins A, C, and D.
GET: At the radius of dried fruits.
USE: During diets to lose weight: the apple contains pectin, which helps satiety and reduces cravings snacking. Apples are rich in vitamin C, minerals and antioxidants: replace coffee with an apple at break time! The apple also reduces the risk of Alzheimer’s disease and other diseases of seniors.
CULTIVATION: The apples grow until the end of autumn and can be preserved for a long time, so it is the winter fruit par excellence! It is possible to find apple plants for gardens, although it is difficult to get apples when you are a beginner.
GET: Many species offered in markets and supermarkets. To eat raw, test several and choose the ones you like; for cooking and baking, learn about the type of apples that best suits each recipe.
USE: The sacred cereal of the Incas. Contains protein, mineral salts and other nutrients suitable for vegetarian diet. Does not contain gluten! Helps to be satiated, and thus helps fight against obesity. Quinoa cooks a little like rice, in 2 to 3 times its volume of water until the water is evaporated (10 to 15 minutes).
GET: This cereal is found more and more commonly in supermarkets, next to rice, millet, couscous etc.
USE: The seeds of red grapes have anti-oxidant properties that inhibit cancer cells. To be consumed in fresh fruit or juice (organic).
CULTIVATION: The vines grow at low altitude (below 800 m) on sunny hillsides.
GET: Buy local grapes during the fall. Do not buy grapes from the other side of the world.
USE: Spirulina is neither an animal, nor a vegetable, nor a mushroom: it is a blue seaweed, one of the few that is edible. Recognized for thousands of years for its nutritional virtues, it is now consumed as a dietary supplement.
Spirulina contains the 8 amino acids necessary for our survival, so it restores the immune system in case of malnutrition or undernourishment, and is therefore anticancer and antiviral. Spirulina is also rich in Omega-6 fatty acids, chlorophyll (which stimulates the production of red blood cells), and just about all the trace elements, vitamins and minerals that can be mentioned in the diet.
Anti-oxidant, anti-cholesterol, good for the skin, easily assimilated by young children and the elderly, good for weight loss, stimulates satiety because it is composed of 55% to 70% protein. Daily use varies between 2 grams (for children) and 10 grams (for adults), it can be mixed with rice, cereals, pasta etc. If it is mixed with water, its bad taste of seaweed predominates; if it is mixed with fruit juice, this taste of seaweed disappears.
CULTURE: Already known among the Incas and in Chad since forgotten times, it is now cultivated in poor countries (for malnourished populations) and in countries suffering from radiation (around Chernobyl etc.). spirulina are basins protected by a tarpaulin, and filled with water where spirulina is naturally present, under favorable conditions for its development. See my article on spirulina cultivation in Madagascar. It can also be grown in space to feed astronauts!
OBTAINING: Spirulina is sold agglomerated in filaments, or in the form of capsules or capsules. It is found in food supplement dealers, as well as maca, acai or hemp seeds. To be sure of buying good quality, the best is to find a local producer in your area who can certify the traceability of the product.
USE: Diuretic. Good for arteries, fight arteriosclerosis.
USE: This apple-based vinegar is a natural hair lotion (drip!) And a remedy against tonsillitis. Its taste is slightly sweet, so you can easily get used to spooning it like cough syrup, morning and evening, during illness. Good also against tension and osteoporosis. In case of ear infection, it can be used as an ear bath (but it must be made by medical control that the eardrum is not pierced, it would cause a risk of meningitis).
GET: It can be found in supermarkets, regional products or high-end products.