FOODS YOU SHOULD BE EATING

WHOLE FOODS 


Hi babes !! 

Happy May! With the weather warming up and with this being my first blog post about FOOD, I figured I'd start with the basics : the whole foods that I focus on including in my diet, and why I think you should include them, too! 

A "whole" food is a natural, pure food that comes from the Earth. 

Please note that this is not a list of EVERY whole food, as there are thousands and thousands of edible plant foods on Earth. This list is to simply introduce you to some of my favorites. Feel free to explore more whole foods to find what you truly enjoy! 

Also, I do recognize that foods such as eggs, greek yogurt, ghee and butter are considered to be whole foods, but I did not include them on this list because I personally prefer not to consume dairy. I also did not include serving sizes or calorie counts because I believe that when you are eating whole, plant foods, you do not need to worry about that. Simply eat and enjoy these foods until you are full and satisfied!

Be sure to check out my Clean Eating Guide for more information, a sample grocery list and a three-day meal plan! 

Let's jump right into some of my favorite whole foods! 


ACAI

  • contains antioxidants and omegas 
  • contains polyphenols and flavonoids
  • contains combination of polyunsaturated and monounsaturated fats
  • source of: vitamin A

ALMONDS

  • promotes heart health
  • lowers LDL (bad) cholesterol 
  • supports strong bones and teeth
  • aids weight loss
  • source of: magnesium, riboflavin, vitamin E, fiber, phosphorous, protein

APPLE CIDER VINEGAR

  • supports diabetes management
  • supports blood sugar regulation
  • boosts immunity
  • may aid in weight loss
  • unfiltered ACV offers polyphenols which may help lower risk of chronic disease

APPLES

  • aids digestion 
  • lowers LDL (bad) cholesterol
  • supports blood sugar regulation
  • source of: fiber, vitamin C

ARUGULA

  • lowers inflammation
  • increases bone health
  • lowers risk of heart disease
  • source of: folate, vitamin A, vitamin C, calcium, magnesium

ASPARAGUS

  • lowers inflammation
  • promotes heart health
  • source of: vitamin K, folate, iron, vitamin A

AVOCADO

  • promotes heart health
  • lowers cholesterol 
  • aids digestion 
  • promotes skin health
  • includes a variety of nutrients and healthy fats
  • source of: fiber, folate, vitamin K

BANANAS

  • supports circulation
  • supports heart health
  • supports healthy blood pressure
  • aids digestion
  • decreases inflammation 
  • source of: vitamin B6, vitamin C, fiber, potassium 

BEE POLLEN

  • supports immunity
  • decreases inflammation
  • antibacterial fungi
  • source of: vitamin E, vitamin B, folic acid, polyphenols

BEETS

  • improves blood pressure
  • improves mental function
  • decreases inflammation
  • increases stamina
  • source of: folate, fiber, manganese, potassium, vitamin C

BELL PEPPERS

  • boosts immunity
  • decreases inflammation
  • supports skin and hair health
  • protects eye health
  • source of: vitamin A, vitamin C, vitamin B6

BLACKBERRIES

  • decreases inflammation
  • improves mental function
  • aids digestion
  • aids weight loss
  • promotes heart health
  • source of: fiber, manganese, vitamin C, vitamin K

BLUEBERRIES

  • aids digestion
  • boosts immunity
  • decreases inflammation
  • promotes heart health
  • source of: vitamin C, vitamin K, fiber, manganese

BOK CHOY

  • decreases inflammation
  • improves mental function
  • aids digestion
  • promotes weight loss
  • promotes heart health
  • source of: fiber, vitamin A, vitamin C, vitamin K, folate

BRAZIL NUTS

  • improves focus
  • promotes satiety (feeling full)
  • promotes heart health
  • boosts immunity
  • aids thyroid function
  • protects body from oxidative damage and stress
  • source of: magnesium, phosphorous, selenium, thiamin

BROCCOLI

  • aids digestion
  • decreases inflammation
  • promotes detoxification
  • promotes heart health
  • source of: vitamin C, vitamin K, folate, vitamin A

BRUSSELS SPROUTS

  • boosts immunity
  • improves focus
  • aids digestion 
  • supports weight loss
  • decreases inflammation
  • source of: fiber, vitamin C, vitamin K, folate, vitamin A

butternut squash

  • aids digestion
  • decreases inflammation
  • promotes heart health
  • source of: fiber, vitamin A, vitamin C, folate, potassium

CABBAGE

  • lowers LDL (bad) cholesterol
  • decreases inflammation
  • aids digestion
  • may help lower risk of cancer
  • source of: vitamin C, vitamin K, folate

CACAO

  • aids digestion
  • decreases inflammation
  • improves circulation
  • supports strong bones 
  • improves mood
  • source of: copper, manganese, antioxidants, magnesium, fiber, iron

camu camu berry

  • decreases inflammation
  • reduces oxidative stress
  • source of: vitamin C
  • contains antioxidants

CANTALOUPE

  • decreases inflammation
  • aids digestion
  • improves vision
  • lowers risk of metabolic syndrome
  • source of: vitamin A, vitamin C, potassium

CARROTS

  • improves eye health
  • boosts immunity
  • aids digestion
  • decreases inflammation
  • source of: vitamin A, fiber, vitamin C, vitamin K

CASHEWS

  • promotes heart health
  • increases energy
  • boosts brain function
  • supports bone and blood health
  • source of: magnesium, iron, phosphorous, protein, vitamin K, zinc

CAULIFLOWER

  • boosts immunity
  • aids digestion
  • decreases inflammation
  • lowers risk of cancer
  • source of: vitamin C, folate, vitamin K

cayenne

  • boosts immunity
  • improves circulation
  • helps reverse candida (yeast infection)
  • promotes detoxification
  • aids weight loss
  • source of: vitamin A

celery

  • supports hydration
  • supports bone health
  • boosts immunity
  • alkalizes body
  • aids digestion
  • source of: vitamin K

CHIA SEEDS

  • aids digestion
  • increases energy
  • supports blood sugar regulation
  • aids weight loss
  • improves brain function
  • source of: fiber, magnesium, phosphorous, calcium, iron, niacin, thiamin

CHICK PEAS

  • supports satiety (feeling full)
  • supports weight loss
  • supports blood sugar regulation
  • aids digestion
  • lowers cholesterol
  • source of: fiber, folate, iron, magnesium, phosphorous, protein

CILANTRO

  • promotes detoxification
  • helps reverse candida (yeast infection)
  • boosts immunity
  • lowers inflammation
  • supports bone health
  • vitamin K

CINNAMON

  • improves circulation
  • supports blood sugar regulation
  • supports a balanced appetite
  • promotes heart health
  • source of: manganese

COCONUT meat

  • supports weight loss
  • improves mental function
  • boosts immunity
  • helps reverse candida (yeast infection)
  • decrease inflammation
  • source of: manganese, copper, fiber 

COCONUT OIL

  • supports weight loss
  • supports a healthy lipid profile
  • improves mental function
  • boosts immunity
  • high in auric acid

COFFEE

  • increases energy
  • lowers risk of liver disease
  • lowers risk of diabetes
  • decreases inflammation
  • contains an abundance of antioxidants 

COLLARD GREENS

  • aids digestion 
  • increases energy
  • promotes detoxification
  • supports blood sugar regulation
  • source of: vitamin A, vitamin C, vitamin K, folate, manganese

CUCUMBERS

  • hydrates and cools body
  • boosts skin health
  • aids weight loss
  • supports eye health
  • source of: vitamin K

DAIKON RADISH

  • boosts metabolism
  • boosts immunity
  • decreases inflammation
  • aids digestion
  • promotes detoxification
  • source of: vitamin C

DATES

  • supports heart health and circulation
  • aids digestion
  • source of: fiber

dragonfruit (pitaya)

  • contains antioxidants 
  • rich in magnesium
  • high in fiber
  • contains iron
  • source of: vitamin B2, vitamin C

dulse

  • alkalizes body
  • supports thyroid health
  • source of: iodine, iron, potassium

eggplant

  • aids digestion
  • decreases inflammation
  • supports brain health
  • source of: fiber

FLAX SEEDS

  • promotes heart health
  • improves brain function
  • balances hormones
  • decreases inflammation
  • aids digestion
  • source of: fiber, magnesium, manganese, omega 3's, thiamin

GARLIC

  • boosts immunity
  • decreases blood pressure
  • promotes detoxification
  • promotes heart health
  • rich in sulfur-containing compounds

GINGER

  • treats nausea and motion sickness
  • aids digestion
  • boosts immunity
  • promotes cell growth
  • contains an abundance of antioxidants 

GOJI BERRIES

  • boosts immunity
  • protects eye health
  • aids digestion
  • promotes neurological health
  • promotes reproductive health
  • supports healthy aging
  • may reduce the risk of cancer
  • source of: vitamin A, vitamin C, fiber, selenium, iron, riboflavin
  • 1 oz = 3 g protein

GRAPEFRUIT

  • boosts immunity
  • aids nausea
  • lowers cholesterol
  • lowers risk of kidney stones
  • source of: vitamin A, vitamin C

GRAPES

  • boosts immunity
  • supports heart health
  • supports brain health
  • may lower risk of cancer
  • source of: vitamin K, copper

HEMP SEEDS

  • supports brain health
  • aids weight loss
  • supports digestion
  • improves cholesterol
  • source of: magnesium, omega 3's, zinc, phosphorous, protein, thiamin, iron, niacin, omega 3's, potassium
  • complete protein (contains every amino acid)

HONEY

  • soothes coughs
  • heals wounds and burns
  • lowers inflammation
  • supports gut health
  • contains an abundance of antioxidants 
  • high in minerals

jicima

  • aids digestion
  • supports blood sugar regulation
  • boosts immunity
  • source of: vitamin C, fiber

KALE

  • aids digestion
  • reduces inflammation
  • boosts immunity
  • lowers cholesterol
  • promotes heart health
  • source of: vitamin A, vitamin C, vitamin K

KIWI

  • boosts immunity
  • aids digestion
  • supports blood sugar regulation
  • promotes heart health
  • promotes eye health
  • source of: vitamin C, vitamin K, fiber

LEMON

  • supports weight loss
  • promotes detoxification
  • boosts immunity
  • decreases inflammation
  • source of: vitamin C

MACA

  • increases libido (sexual desire) and fertility 
  • increases energy and endurance
  • increases cognitive function
  • aids digestion
  • supports healthy blood pressure
  • improves skin health
  • source of: fiber, copper, iron, vitamin C, manganese, potassium, vitamin B6
  • contains 5x the amount of protein than a potato

MANGO

  • lowers inflammation
  • improves skin health
  • boosts immunity
  • source of: vitamin A, vitamin C, folate

maple syrup

  • decreases inflammation
  • boosts immune system
  • source of: manganese, riboflavin

medicinal mushrooms (reishi, chaga, etc.)

  • lowers risk of inflammatory diseases
  • boosts immunity
  • slows cancer cells

mint leaves

  • antimicrobial
  • eases indigestion
  • decreases inflammation
  • boosts immunity
  • improves mental focus
  • may ease respiratory symptoms
  • traces of manganese, vitamin A, vitamin C

monk fruit

  • lowers risk of obesity and diabetes
  • reduces oxidative stress
  • anti-inflammatory
  • may lower risk of cancer
  • source of: fiber
  • contains antioxidants
  • zero-calorie sweetener 
  • zero glycemic index 

mung beans

  • improves blood health and circulation
  • aids digestion
  • supports skin health
  • boosts immunity
  • source of: fiber, protein, folate, iron, phosphorous, potassium

mushrooms

  • boosts immunity
  • helps lower risk of stroke
  • regulates blood pressure
  • promotes heart health
  • source of: niacin, pantothenic acid, phosphorous, riboflavin, vitamin B6

nectarine

  • aids digestion
  • supports weight loss
  • supports heart health
  • improves skin health
  • source of: fiber, vitamin C

nori

  • supports blood sugar regulation
  • supports thyroid health
  • lowers cholesterol
  • boosts mental focus
  • source of: iodine

nutritional yeast

  • supports neurological health
  • supports weight loss
  • promotes muscle repair
  • source of: B vitamins (including B12 if fortified), fiber, protein

okra

  • aids digestion'
  • supports blood sugar regulation
  • supports musculoskeletal system
  • promotes heart health
  • source of: vitamin C, vitamin K, fiber, folate, magnesium, thiamin, vitamin A

olive oil

  • lowers cholesterol
  • promotes heart health
  • decreases inflammation
  • source of: vitamin E

onion

  • boosts immunity
  • promotes heart health
  • lowers risk of cancer
  • source of: vitamin C

orange

  • boosts immunity
  • supports digestive health
  • promotes heart health
  • protects respiratory health
  • source of: vitamin C, fiber, folate

papaya

  • aids digestion
  • supports skin health
  • boosts immunity
  • protects vision
  • source of: vitamin C, fiber, folate, vitamin A

PEACH

  • supports weight loss
  • supports blood sugar regulation
  • aids digestion
  • source of: vitamin A, vitamin C

peanuts

  • promotes heart health
  • supports neurological health
  • decreases inflammation
  • source of: manganese, protein, vitamin E, copper, fiber, folate, magnesium, niacin, phosphorous, thiamin

pickle

  • improves gut health
  • boosts immunity
  • curbs appetite
  • some varieties contain probiotics

pine nuts

  • improves cholesterol
  • increases energy
  • regulates appetite
  • supports healthy aging
  • source of: vitamin E, phosphorous, vitamin K, zinc

PINEAPPLES

  • boosts immunity
  • aids digestion
  • eases muscle soreness
  • supports eye health
  • source of: manganese, vitamin C

pistachios

  • boosts brain health
  • supports blood sugar regulation
  • supports weight loss
  • improves good cholesterol
  • source of: vitamin B6, copper, fiber, manganese, phosphorous, protein, thiamin

pomegranate

  • lowers inflammation
  • lowers risk of cancer
  • promotes heart health
  • boosts immunity
  • lowers blood pressure
  • supports neurological health
  • source of: fiber, vitamin C, vitamin K

PUMPKIN SEEDS 

  • lowers inflammation
  • improves focus
  • boosts immunity
  • supports weight loss
  • source of: magnesium, manganese, phosphorous, iron, protein, zinc

RASPBERRIES

  • boosts immunity
  • aids digestion
  • promotes heart health
  • supports healthy aging
  • decreases inflammation
  • source of: fiber, vitamin C, vitamin K

sage

  • supports cognitive function
  • improves memory
  • source of: vitamin K

sauerkraut

  • aids digestion
  • supports weight loss
  • boosts immunity
  • source of: fiber, vitamin C, some probiotics

scallions

  • boosts immunity
  • traces of vitamin A, vitamin C, vitamin K

sea veggies (kelp, dulse, etc.)

  • lowers cholesterol
  • lowers risk of cancer
  • increases thyroid and hormone function
  • boosts immunity
  • source of: iodine, magnesium, calcium, potassium, fiber

sesame oil

  • supports liver
  • supports healthy lipid profile
  • may help reduce oxidative stress
  • traces of vitamin E, vitamin K

sesame seeds

  • increases energy
  • supports heart health
  • improves musculoskeletal health
  • source of: copper, manganese

snap peas

  • aids digestion
  • supports blood sugar regulation
  • decreases inflammation
  • source of: vitamin A, vitamin C, vitamin K, fiber, iron

SPINACH

  • improves skin and hair health
  • aids digestion
  • maintains bone health
  • decreases inflammation
  • source of: vitamin A, vitamin K, folate, vitamin C

spirulina & afa blue-green algae

  • lowers blood pressure
  • increases mood
  • supports healthy cholesterol 
  • source of: protein 
  • contains antioxidants 

stevia

  • lowers risk of obesity and diabetes
  • decreases sugar consumption
  • may help support weight loss

STRAWBERRIES

  • boosts immunity
  • supports heart health
  • decreases inflammation
  • source of: vitamin C, fiber

SUNFLOWER SEEDS

  • decreases risk of heart disease
  • decreases risk of type 2 diabetes
  • lowers cholesterol
  • improves skin and cellular health
  • source of: magnesium, phosphorous, thiamin, vitamin E, fiber, folate, niacin, protein, zinc

sweet peas

  • decreases inflammation
  • supports blood sugar regulation
  • promotes heart health
  • aids digestion
  • source of: fiber, folate, thiamin, vitamin A, vitamin C, vitamin K, iron, magnesium, niacin, phosphorous, potassium, protein, riboflavin, vitamin B6, zinc

sweet potato

  • aids digestion
  • supports skin health
  • decreases inflammation
  • source of: vitamin A, vitamin C, fiber, potassium

tahini

  • supports skin health
  • supports muscle health
  • source of: phosphorous, thiamin

tart cherries

  • decreases inflammation
  • decreases muscle pain
  • supports weight loss
  • improves sleep quality
  • source of: vitamin C, fiber

tofu

  • promotes heart health
  • supports bone health
  • may lower risk of cancer
  • source of: calcium, iron, protein, phosphorous 

tomato

  • decreases inflammation
  • promotes heart health
  • may help reduce risk of stroke
  • source of: vitamin C, vitamin A, vitamin K

TURMERIC

  • decreases inflammation
  • alleviates arthritis symptoms
  • boosts liver function
  • lowers cholesterol
  • source of: manganese 

walnuts

  • promotes heart health
  • supports blood sugar regulation
  • promotes insulin response 
  • promotes fertility
  • decreases inflammation
  • source of: calcium, manganese, phosphorous 

watercress

  • supports healthy blood pressure
  • supports bone health
  • decreases inflammation
  • source of: vitamin A, vitamin C, vitamin K

zucchini

  • boosts immunity
  • fights infection
  • supports prostate health
  • source of: vitamin A, vitamin C, manganese

I hope you guys enjoyed this list! 

Keep an eye out for an upcoming blog post about how I pick and choose what JUNK FOOD to indulge in! 

To stay up to date, participate in polls, and connect with me, head on over to my Instagram account! Comment on my latest post what your favorite whole food is! 

 

LOTS OF LOVE,

LANIE LU