So, my previous list of antioxidants and phytochemicals was very long and, no doubt, intimidating. However, there are several key foods that you can eat that will cover all of the various types of these nutrients. I will divide these into those that are only available in a particular food, and those that are my suggestions (but that you may use alternatives for), divided into food group. My goal was to get in as many nutrients in as few foods/spices as possible. That way, it is far easier to incorporate these items regularly into your diet. Although it would be exceedingly difficult to get all these items into your diet (and caloric budget) every day, I still believe you can focus on eating these items at least twice per week. Remember to always consult with a produce worker/health food specialist regarding which part of the food (shell, seed, oil, leaves) is safe to eat, as some plants have only certain edible parts.

Essential (not found elsewhere):
garlic
olive oil
beets
brocolli
celery
rose hips
witch-hazel
yerba santa

Vegetables:
tomatoes
peppers
corn
mushrooms
celery
brocolli
cabbage
beets
tea

Seasonings/Add-ins:
parsley
rosemary
oregano
sage
thyme
marjoram
dill
curry
cinnamon
chives
ginger
peppermint
cloves
paprika
mustard
olive oil
garlic
cacao

Meats/Protein:
salmon
shrimp
beef
eggs
nuts
seeds
beans
soy

Fruit:
citrus
apple
pineapple
berries
grapes
banana

Herbal Plants/Supplements:
aloe
blessed milk thistle
echinacea
rose hips
yerba santa
witch-hazel

Although this list may seem large at first, it is important to keep in mind that many of the seasonings/vegetables could be used in a single meal. This is especially true if using a combination meal such as scrambles, meatloaves, soups, hot pots, casseroles, quiche, lasagna, pastas, and many other such meal options that can incorporate large numbers of ingredients. Again, don’t try to aim for eating all of these foods every day. Instead, work on incorporating them into your weekly diet. For example, have one cup of green tea on Tuesday and one cup of black tea on Saturday. Also, items like carrots, beets, and other such items that may be hard to eat on their own, can always be thrown into a fruity smoothie to help conceal the taste. Smoothies made with orange juice, grape juice, cranberry juice, frozen berries, frozen pineapple, and apple sauce/chunks are DELICIOUS and will fulfill your fruit needs for the day (not to mention a couple veggies you can sneak in; consider a small amount of beet/carrot juice)! V8 is a great way to get in the benefits of celery, tomatoes, and carrots. The broccoli, garlic, olive oil, and multiple seasonings can be thrown in the microwave together (along with squash or eggplant and soy sauce) to make a fast, nutritious meal. Also, don’t forget to have some dark chocolate once in a while!