Hippocrates once said, “Let food be thy medicine and medicine be thy food.” In a world filled with processed foods and grease coated meals, it is no wonder the pharmaceutical industry has been able to keep people supplied with various pills and supplements to keep people healthy from what ails them. However, there is a simpler way. Minor changes in a person’s diet and the foods they eat can have large effects on the health conditions that sometimes effects habitual processed food eaters.

You may notice some common themes in the lists below. That’s because some foods are simply richer in vitamins than others. Varying combinations of vitamins, minerals, fats, proteins, antioxidants, and phytonutrients are all crucial to promoting healing and wellbeing within the body:

Vitamins

There are 13 essential vitamins required for the human body to function as it was designed:

1. Vitamin A

2. Vitamin B1 (thiamine)

3. Vitamin B2 (riboflavin)

4. Vitamin B3 (niacin)

5. Vitamin B5 (panthothenic acid)

6. Vitamin B6

7. Vitamin B7 (biotin)

8. Vitamin B9 (folic acid/folate)

9. Vitamin B12 (cyanocobalamin)

10. Vitamin C

11. Vitamin D

12. Vitamin E

13. Vitamin K

These vitamins are either fat-soluble or water soluble, which changes how much of them you need and how your body uses them.

Minerals

Like vitamins, minerals play many roles throughout the human body, from helping your muscles flex to building strong bones. These are the most essential:

1. Calcium

2. Chloride

3. Magnesium

4. Phosphorous

5. Potassium

6. Sodium

There are also many trace minerals that your body needs, like iron, iodine, manganese, chromium, and fluoride, zinc, and many more.

Fats

Contrary to what the media would have you believe, fat in your food is a very good thing, and essential to your health. There are 3 primary types of fats you want in your diet: saturated fat, unsaturated fat, and amino acids. These fats play critical roles in vitamin absorption, maintaining body temperature, and providing energy for daily activities. Other types of fats, like fatty acids and cholesterol, are often villainized, but shouldn’t be excluded from a healthy diet.

Proteins

Protein is good for more than just building muscle and getting stacked. It’s a key ingredient for how your body repairs itself from daily wear and tear, supplies energy for those activities, and keeps your skin looking smooth and healthy. It’s also crucial for building hormones, enzymes, and antibodies, as well as transporting essential elements around the body.

Antioxidants

There’s lots of hype about antioxidants and their cancer-defeating properties right now. They work by protecting the body from unstable molecules generated by aging, stress, sun exposure, and the general metabolic processes of daily life. More specifically, they protect your DNA from being damaged by these molecules (you know them as “free radicals”) and the cancer that may subsequently sprout there.

Phytonutrients

If you haven’t heard of phytonutrients before today, that’s okay — most people haven’t. Phytonutrients are chemical compounds produced by plants to protect themselves against germs, pests, and toxins. In other words, phytonutrients are a plant’s immune system. But don’t get grossed out — these are a big reason why your parents always told you to eat your veggies growing up. 40,000 different compounds have been named so far, and they do everything from preventing cancer to speeding healing and easing inflammatory conditions.

Foods for a better mood

• Air-popped popcorn
• Dark chocolate
• Dark meat poultry
• Lentils
• Salmon
• Sardines
• Shrimp
• Spinach
• Tuna
• Water
• Whole-wheat toast with honey

Foods for when you’re sick

• Bananas
• Berries
• Bone broth
• Chicken soup
• Coconut water
• Ginger
• Honey
• Oatmeal
• Pomegranate
• Yogurt

Foods for pre-menstrual symptoms

• Bananas
• Cheese
• Cinnamon
• Eggs
• Ginger
• Kiwi
• Peanut butter
• Popcorn
• Pumpkin seeds
• Salmon
• Yogurt

Foods for your heart

• Apples
• Berries
• Citrus
• Dark chocolate
• Leafy greens
• Lentils
• Nuts
• Oatmeal
• Olive oil
• Pomegranate seeds
• Potatoes
• Salmon
• Tofu

Foods for a stronger immune system

• Beans
• Broccoli
• Carrots
• Leafy greens
• Milk
• Nuts
• Oysters
• Papaya
• Potatoes
• Strawberries
• Sunflower seeds
• Sweet potatoes
• Tuna

Foods for broken bones

• Bell peppers
• Broccoli
• Cheese
• Cod liver oil
• Eggs
• Leafy greens
• Milk
• Oranges
• Red meat
• Sardines
• Yogurt

Foods for clearer skin

• Berries
• Black beans
• Dark chocolate
• Kombucha
• Leafy greens
• Nuts and seeds
• Papaya
• Pineapple
• Tomatoes
• Turmeric
• Water

Foods for your brain

• Avocado
• Berries
• Broccoli
• Cod
• Eggs
• Kimchi
• Leafy greens
• Olive oil
• Peanut butter
• Pumpkin seeds
• Tuna
• Turmeric
• Salmon
• Sunflower seeds
• Walnuts
• Whole grains

Further reading

• Minerals That a Human Body Needs

• 5 Steps to Accelerate Fracture Healing

• Eat Your Way to Clear Skin

• 52 Tips for Eating Healthy on a Budget

• What are Phytonutrients and Why Are They Important?