8. Chia Seeds

“Chia seeds are a great option for anyone looking to improve their diet. They provide valuable nutrients that can help lower cholesterol and support heart health.” – Dr. Dean Ornish

9. Walnut Pesto

Eating walnut pesto can help improve heart health due to the high levels of polyunsaturated fats in walnuts, which are known to lower LDL cholesterol levels.” – Dr. Emily Davis, Preventive Medicine Specialist

This one is by far the creamiest and tastiest item on this list. A savory sauce twirled with your pasta or smothered on a slice of toast? Our obsession with pesto is understandable. Pesto, especially when made with walnuts, is essentially a delicious blend of green herbs, olive oil, and a bit of high-flavor cheese. 

Adding walnuts to your pesto sauce not only enhances its distinctly rich taste but also boosts its nutritional profile, with walnuts providing omega-3s. For those curious about the nutrition of pesto, it’s worth noting that while it’s packed with antioxidants (thanks to its high ORAC score), it’s also important to be mindful of the calories in pesto.

10. Apple Cider Vinegar

“Apple cider vinegar is one of the most versatile remedies available. It can help with digestion, weight loss, and even skin issues.” – Dr. Andrew Weil

Apple cider vinegar is a must-have in any kitchen, thanks to its numerous benefits. This potent vinegar, especially when used with the mother, can aid in preserving a healthy alkaline pH level for tissues and muscles. This balance helps to prevent various issues, such as weight problems, fatigue, inflammation, heartburn, and even acne. 

For those looking to manage their weight, apple cider vinegar for weight loss is a popular choice. You can enjoy its benefits in several forms, including apple cider vinegar tablets, a refreshing apple cider vinegar drink, or simply by adding apple cider vinegar into your daily routine.

11. Amaranth

“Amaranth’s high iron content makes it a valuable food for supporting healthy blood levels and overall energy. It’s also gluten-free, making it a versatile option for those with gluten sensitivities.” – Dr. Rachael Ross

Amaranth is a delight for both your taste buds and waistline. Similar to quinoa, amaranth is not a grain, rather it’s the seed of an amaranth plant. It is surprisingly high in calcium, and a good source of protein too. 

Usually, these nutritious seeds are cooked in water, like rice, or you can have them raw. For people with Celiac disease amaranth is a wonder because it’s naturally gluten-free. It’s widely been shown to lower risk of chronic diseases such as heart disease and stroke as well.

12. Ginger

“Ginger is a valuable herb with a variety of health benefits, from easing nausea to reducing menstrual pain and improving cardiovascular health.” – Dr. Tieraona Low Dog

One of the fastest remedies to digestive problems, ginger contains the unique compound gingerol, which has been shown to manage symptoms such as nausea, indigestion and vomiting. This same compound also has anti-inflammatory properties, assisting in the relief of joint pain and inflammation.” Ginger tea to beat the bloat? We’ll get the kettle going.

13. Quinoa

“Quinoa is a highly nutritious grain that offers a wealth of benefits. It’s rich in protein, fiber, and important vitamins and minerals.” – Dr. Josh Axe

Quinoa along with being a great source of protein also provides tons of fiber, and magnesium. It acts as a versatile plant-based protein that can replace rice in many recipes and is found in a variety of baked goods. You can add it to almost anything for an extra portion of protein in your intake. The crunchy texture works deliciously well with chocolate, adding extra richness to every bite. Mixing up your choice of grains can provide an even broader spectrum of nutrients, adding a delightful variety to your meals. Consider integrating unique options like those offered by Happy Beans, which focuses on nutritious and organic selections

14. Sweet Potatoes

“Sweet potatoes are rich in vitamins A and C, and they also provide essential nutrients like potassium. They are an excellent choice for supporting brain health and overall vitality.” – Dr. David Perlmutter

Although packed with carbs, sweet potatoes are a rich source of beta-carotene, essential for healthy eyes and skin. Unlike regular potatoes, sweet potatoes are a great source of fiber as You can add them to casseroles, roast or steam as a side, or even put them in the fryer. Baking the potatoes sprinkled with cinnamon and a touch of butter makes for a sweet treat.

15. Hemp Seeds

“Hemp seeds contain all the essential amino acids, making them a complete protein source, which is rare for plant-based foods. They are excellent for promoting cardiovascular health due to their high omega-3 content.” – Dr. Michael Murray, ND, Naturopathic Doctor

Adding more plant proteins is key to any healthy diet, and organic hemp seeds are an excellent option. They can easily be substitutes for people who have difficulty tolerating nuts. Apart from their high protein content, the nutrition facts of hemp seeds reveal they are also a rich source of fiber, which is crucial for digestion and is only found in plant foods. Hemp seeds are packed with anti-inflammatory omega-3 fats, promoting heart and brain health.

Vegetarians can especially benefit from hemp seed milk or hemp seed oil, as hemp seeds are one of the few plant foods that provide complete proteins. With just two tablespoons of hemp seeds, you get about five grams of protein.

Using hemp seed oil for skin can enhance moisture and combat inflammation, while the rich fatty acids in hemp seeds support gut health and reduce inflammation.

16. Goji Berries

“Goji berries are known in traditional medicine to support longevity and promote vitality, largely due to their high antioxidant content.” – Dr. Tieraona Low Dog, MD (Integrative Medicine Expert)

Goji berries are packed with plant-based antioxidants that protect against disease-causing free radical damage. Studies highlight several goji berry benefits, including their potential role in promoting weight loss. In fact, a recent experiment found that overweight adults who consumed goji berry juice for two weeks experienced a significant reduction in waist circumference compared to a placebo group.

To enjoy the goji berries, try adding them to your salads or oatmeal for a nutrient-packed meal. You can also snack on a handful of fresh goji berries for a tangy and energizing treat.

17. Kale

“Kale is one of the most nutrient-dense foods you can eat. Its high fiber content and range of antioxidants make it a valuable addition to a balanced diet, especially for those seeking to reduce inflammation.” – Dr. Andrew Weil, Integrative Medicine Specialist

Kale is a great source of vitamins and minerals, making it an excellent addition to any meal. Whether you’re preparing a kale salad, enjoying a warm bowl of kale soup, or blending up a refreshing kale smoothie, this leafy green is packed with nutrients that support overall health.

One of the major advantages of kale is its abundance of phytonutrients, which promote cell function and aid in enzymatic reactions within the body. Cooking kale is easy, and it can be used in a variety of dishes, such as kale pesto or kale pasta, offering both flavor and kale benefits to boost your immune system.

18. Brussels Sprouts

“Brussels sprouts are a great source of vitamins K and C, fiber, and antioxidants. They’re not only good for your health but also for your taste buds if cooked properly.” – Dr. David Katz, founding director of Yale University’s Yale-Griffin Prevention Research Center:

You’re lucky if you’re not part of the brussel sprouts hate club. While being delicious, brussel sprouts, whether roasted, sautéed, or even added to a hearty brussel sprouts bacon dish, offer significant nutritional benefits. These mini cabbages provide a substantial amount of vitamin A, which is crucial for eye growth and development, along with vitamin C.

They also contain beneficial plant chemicals like lutein and zeaxanthin. These nutrients can help reduce the risk of developing eye diseases such as macular degeneration. Just a cup of brussel sprouts delivers 100 percent of your daily vitamin C and Vitamin K requirement. This vitamin K boost is essential for better blood clotting and strong bone development. For a tasty variation, consider making a brussel sprout salad or a comforting brussels sprout soup. And if you’re in the mood for something simple, you can always bake brussel sprouts to bring out their natural sweetness.

19. Wild Salmon

“Wild salmon is an excellent source of omega-3 fatty acids, which are essential for reducing inflammation and promoting heart health.” – Dr. Dean Ornish, preventive medicine physician

Salmon, particularly wild smoked salmon and wild pink salmon, are renowned for their rich omega-3 fatty acids and beneficial antioxidants. Whether you’re enjoying frozen wild salmon, wild salmon fillets, or canned wild salmon, these oily delicacies offer a unique combination of antioxidants like astaxanthin and DMAE, which contribute to their pink hue. These nutrients help control inflammation and support a youthful appearance.

20. Nut-Based Cream Cheese

“Nut-based options like cream cheese can be a suitable choice for gut health and digestive comfort, especially for those who experience sensitivity to dairy products.” – Dr. Robynne Chutkan, Gastroenterologist

Non-dairy love means nothing without these tantalizing spreads. For those of you who jumped off the dairy ship, know it’s downright impossible to find a healthy cream cheese substitute. One that isn’t loaded with soy, additives, or partially hydrogenated fats.

Even if you’re new to eating non-dairy, or still enjoy dairy, you won’t be disappointed by cashew cheese cream. With its creamy taste and natural ingredients, this mouthwatering, nut-based cream cheese is taking over the non-dairy world. Spice it up with chive flavor on a bagel, or even smear it on a raw portobello mushroom, or just enjoy the classic richness as is.