Foods for optimal health
September 1, 2025
5 Categories of Food for Optimal Health
A common theme amongst human beings is our tendency to overcomplicate things. This couldn't be more true as it relates to our nutrition and eating habits. Do you find yourself staring blanky in front of your refrigerator or walking aimlessly around the supermarket? Perhaps you fall into the category of those who receive conflicting information from the internet to ‘eat this, not that’ and vice versa.
Well look no further! Here are 5 categories of food to easily incorporate into your life with minimal preparation and maximum benefits.
1. Berries
Berries (blueberries, raspberries, blackberries, etc.) are not only delicious and a fan favorite of Libby and Lacey but they have the bragging rights of being the healthiest fruit. This is due to their bright colors which is an indication of being rich in antioxidants. In fact, they have 10x more antioxidants when compared to other fruits and veggies and over 50x compared to animal based foods. Additionally, they can be relied upon to help boost the immune system, protect against different types of cancer and even act as a staunch defender for the liver and brain. So eat them by the handful, throw them in a salad or combine with your morning oatmeal and start gaining the benefits today. We have all heard that “you shouldn't play with your food” but what about the disapproval of talking to your food? I bet not. So next time be sure to offer your gratitude with a “thank you berry much”!
2. Cruciferous Veggies
Whether it was a roadblock to dessert, your excusal from the table or the infamous "because I said so”, it is safe to assume, we were all told to eat our veggies. As children, this was either a daunting task or even seen as a punishment. To give credit where it is due, our parents were on to something (yes mom, you were right) because cruciferous vegetables (broccoli, cauliflower, brussel sprouts, etc.) can potentially prevent DNA damage and even support defensive measures against pollutants and pathogens. But wait, there’s more! Not only does eating your broccoli act as an anti-cancer agent (breast and prostate) less than a single serving may cut the risk of cancer progression by more than half! So, not only do we have to thank our parents but also Sulforaphane which is almost exclusively found in cruciferous vegetables. So, next time load up on those veggies "because the research and data say so”!
3. Dark Leafy Greens
With all of the reboots over the last several years; I believe it is time to bring Popeye the Sailor Man back into the spotlight! My rationale stems from 9 out of 10 Americans not meeting the recommended minimum of vegetables including dark leafy greens (kale, spinach, collard greens, etc.) per the guidelines of the USDA. Perhaps the former poster child of spinach can bring a new wave of attention to what is considered the healthiest and most inexpensive vegetable available, greens. Not only does this offer cancer (breast, lymphoma and kidney) fighting benefits similar to our cruciferous friends but due to the abundance of potassium, it may reduce the risk of glaucoma and potentially act as an anti-inflammatory with evidence even supporting its role in preventing strokes and heart disease. Our early ancestors may have been reaping these benefits well over 200,000 years ago and not only are we able to do the same but we can also use them to our advantage to increase our physical attractiveness ranging from reduced facial wrinkling to improved dental health. So next time you are fixing yourself a meal do not leaf the greens off your plate.
4. Nuts & Seeds
Alright, I am just going to say it … I am nuts about nuts (walnuts, almonds, pistachios. etc.), oh and of course seeds too! They are a quick and reliable snack that happens to be packed with protein. Similar to the foods previously mentioned they offer a wide variety of health benefits and are readily available anywhere you shop. To elaborate further, you would be nuts to not eat something (no, not magic beans) that could help lower your risk of dying prematurely AND even expand your life by 2 years! The task at hand for life longevity is quite simple, a handful of nuts 5 or more days out of the week to truly reap the benefits of this powerhouse food group. There is no need to get hung up on the type you should be eating as any are better than none. However, walnuts tend to be the highest in antioxidants as well as Omega 3s and a single study has found brazil nuts to lower cholesterol faster than satin drugs. Additionally, I will advise to limit the consumption of nuts/seeds that are coated with “everything nice” (sugar and salt) ensuring you don’t offset the good with the bad. Seeds (flaxseeds, hemp/chia seeds,etc.) on the other hand are just as wonderful and provide a combo of phytonutrients and antioxidants. For decades we have heard “fat bad” and while that does hold true to certain types of fat; there is an exception to our calorically dense friends i.e. nuts and seeds. An entire series could be written on the short and long term benefits of this food group but the takeaway should be that there is no reason (unless allergies or advice from your doctor) to incorporate them into your daily life. Whether for the purpose of reducing factors for chronic disease, boosting fat burning potential, aiding in social anxiety disorder or a readily available high-protein satiating snack; it would nut be in your best interest to ignore the need for seeds!
5. Herbs & Spices
Spice, spice, baby! This is the last one I promise. Herbs and spices (turmeric, pepper, oregano, basil,etc.) have been staples from Marco Polo to grandma's kitchen and indigenous people around the world. Not only do they add some razzle dazzle to our favorite dishes but they also enhance the bland ones. However, it is not only the flavor profile that is increased with a pinch but slew of health benefits that come with their addition. This is mainly in part because they contain the greatest level of antioxidants compared to the previously mentioned food groups. For comparison, they have 10x more antioxidants than nuts and seeds. It is hard to believe that something easily accessible can be overlooked when it comes to our health. There are probably over a thousand combined herbs and spices, so let’s narrow down the focus to one for the time being, turmeric. Ranging from preventing diabetes in pre-diabetics, speeding recovery from surgery to treating Alzheimer's and Osteoarthritis; turmeric can offer long term and immediate benefits especially when paired with black pepper. All you need is ¼ teaspoon a day but be mindful too much of a good thing can be harmful. Associated risks of overly consuming turmeric are gallstones and kidney stones. With that being said, if you have a tendency to form the aforementioned; please be mindful with daily use and seek guidance from a healthcare professional if applicable. With that being said, "variety is the spice of life” but I think we can agree “a variety of spice is the spice to life”. Okay, that was definitely the last one!
There is countless literature written on each category that we discussed and an abundance of free resources at nutritionfacst.org. This blog post was intended to shed light on this subject and to simplify the message that our nutrition doesn’t need to be overcomplicated. Healthy Healing & Wellness is here to help, so never hesitate to reach out with questions, to share your thoughts and celebrate your success at nick@healthyhealingwellness.com. Thank you, for reading and taking the next step to longevity!
In Health & Wellness, Nick Liberator CPT, Nutrition Coach, & Yoga Teacher
References:
Greger, M. (2012, September 6). Antioxidants in a Pinch: Dried Herbs and Spices. NutritionFacts.org. Retrieved August 26, 2025, from https://nutritionfacts.org/blog/spices-antioxidants-in-a-pinch/
Greger, M. (2022, April 11). Turmeric with Black Pepper: What It's Good for and How to Take It. NutritionFacts.org. Retrieved August 26, 2025, from https://nutritionfacts.org/blog/why-pepper-boosts-turmeric-blood-levels/
NutritionFacts.org. (n.d.). The Benefits of Cruciferous Vegetables. NutritionFacts.org. Retrieved August 26, 2025, from https://nutritionfacts.org/topics/cruciferous-vegetables/
NutritionFacts.org. (n.d.). Berry Nutrition Facts: The Healthiest Fruit. NutritionFacts.org. Retrieved August 26, 2025, from https://nutritionfacts.org/topics/berries/
NutritionFacts.org. (n.d.). greens | Health Topics. NutritionFacts.org. Retrieved August 26, 2025, from https://nutritionfacts.org/topics/greens/
NutritionFacts.org. (n.d.). Nuts and Nutrition: The Latest Research. NutritionFacts.org. Retrieved August 26, 2025, from https://nutritionfacts.org/topics/nuts/
NutritionFacts.org. (n.d.). Seeds. Retrieved August 27, 2025, from https://nutritionfacts.org/topics/seeds/