To obtain as many antioxidants and nutrients as possible, update your shopping list. The body needs variety.  Eating the same thing day in and day out is boring and will leave you nutritionally deficient.  Supplements are great, but you need to eat and whenever possible eat:

• Whole Foods      
• Organic        
• All Natural     
• 100% Whole Wheat           
• Wild         
• Free-Range        
• No Preservatives

Put a red check mark next to the items whenever you eat them. Make it a goal to take in most of these items every month. You do not know how lucky you are to have a variety of foods at your fingertip when its time to shop. Just remember that many crops are genetically modified or picked when unripe, so we have to be selective about where we shop and what we buy. For instance years ago there were different kinds of broccoli planted but now due to high costs, most farmers tend to stick to one kind. If a veggie grows fast and is resistant to pests that’s the one that’s selected for planting. Therefore...variety is diminishing.

Foods that fight to survive, the ones without genetic modification or pesticides have more antioxidants and are better for you. The same goes for meat - wild is better than caged. Take a good look at what you are eating: fish given an advantage by swimming in antibiotic filled pens; chicken made to look healthier with salt water injections when packed; beef sprayed with gas to give the illusion of health.  Like clothes shopping, take a few minutes before making your decision. Organic foods - dents, bug bites and all - have their virtues.

Asparagus
Artichokes
Apricots
Algae
Agave Syrup    

Brussel sprouts
Barley
Beets
Bok Choy
Beans
     Black
      Navy
      Pinto
      Kidney
      Black eyed
Butter (skip the margarine)    

Cauliflowers
Cabbage
      Red Cabbage
Cage free chicken-eggs
Chia-Salba seeds
    Herbs
        Ginseng

 Dark chocolate
Dandelion leaves        
    Licorice  teaHummus (chickpeas)

Echinacea- tea
Eggplant
Edamame- Soybeans    
    MSG Free- Soup, Chips and Crackers

Farmers Market Items
     (fresh and local foods)   
Fish
       Sardines
       Salmon
Fennel  

Garlic
Ginger
Green tea   

Honey-raw    

 Juice
        Squeeze your own


Jelly
        W/O  high fructose corn syrup 

Kale
Kiwi
Kelp-Seaweed
Ketchup
          W/O high fructose corn syrup    
 

Legumes
         Red Lentils
         Green Lentil
         Peas
         Chickpeas    
 

Maple Syrup
         W/O  high fructose corn syrup
Nitrate Free Bacon-Cold Cuts
Nuts
        Walnuts
        Pistachio
        Almond- Almond milk    
 

 Organic- Berries, bell pepper, celery, spinach, apples, tomato, potato, green beans, cherries, grapes
    (full of toxins)
Onions
Omega 3 fatty acids
      Walnut, fish, nuts, Chia-Salba seeds        Whole grains- 100% whole wheat
          Read the labels

Pomegranate
Probiotics
Psyllium husks (fiber)
Pumpkin- seeds   

Quinoa (grain)
Quercetin (anti-oxidant)    
 
Rice
    Basmati
    Brown
    Wild

Red wine
Resveratrol (antioxidant from red wine)

  
Spinach
Squash
Sweet Potato
Sunflower seeds
Spice
       Turmeric
       Curry
    
Tofu
Turnips
Transfat free food    

Uncooked foods
          Raw diet

Vitamins-supplements
          Royal Jelly
          Bee Pollen
          Fiber –Oatmeal etc
          Brewers yeast    

Watercress
Wheat germ
Wild Game
             Buffalo-pheasant-deer    

Yogurt
             Greek
             Russian Kefir

Zucchini    

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