The World's Healthiest Foods are health-promoting foods that can change your life.

How to Eat Healthier in 2018

Try our exciting new WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
Health Benefits Provided By The World's Healthiest Foods Meal Plan

It is one thing to document the outstanding nutritional content of a meal plan—but quite another to understand its potentially life-changing health benefits once it gets put into action. Our World's Healthiest Foods Meal Plan can bring outstanding nutrient-richness into your way of eating. But it can also do much more!

Take a moment to think about the astonishing combination of foods that you will be consuming in a very short 7-day period once you put this meal plan into practice. You will be enjoying cruciferous vegetables that include broccoli, cabbage, cauliflower, and kale; allium vegetables like red onions, garlic, and scallions; leafy salad greens including plentiful amounts of romaine lettuce, spinach, parsley, and cilantro; the vibrant and subtle shades of red vegetables and fruits including tomatoes, red bell peppers, strawberries, raspberries, and red grapes; the delightful oranges of carrots and cantaloupe; uniquely health-supportive fats found in flaxseeds, sunflower seeds, avocado, salmon, and extra virgin olive oil; one-of-a-kind phytonutrients provided by spices like ginger and turmeric; and a host of other healthy food combinations. From a health benefits standpoint, what you are supplying to your body is star-studded list of health-supportive foods that has been turning the heads of research investigators who are experts in the area of food and health.

This description of the World's Healthiest Foods Meal Plan might sound like an exaggeration. But it is neither exaggerated, not does it stray from the central findings of scientific research studies.

Many food groups can provide us with outstanding support for multiple body systems. But when it comes to food groups like cruciferous vegetables, there are potential health benefits that unquestionably stand out from the crowd. In the case of cruciferous vegetables, we are talking about showcase amounts of antioxidant, anti-inflammatory, and detox-related nutrients that make foods in this vegetable subgroup unique supporters of the body's antioxidant system, inflammatory system, and detoxification system. This special combination of benefits makes cruciferous vegetables an unsurpassed World's Healthiest vegetable subgroup in terms of their cancer risk-reducing properties. The anti-inflammatory properties of cruciferous vegetables—together with their unusual concentration of folic acid—combine to make this World's Healthiest vegetable subgroup protective against atherosclerosis, heart attack, and stroke. The fiber and glucosinolates in cruciferous vegetables also give them unique digestive support properties, including the ability to help regulate interactions between Helicobacter pyloribacteria and the stomach wall. Our 7-day plan averages more than 2 cups of cruciferous vegetables per day! Because strong intake of cruciferous vegetables helps shape the core of the World's Healthiest Foods Meal Plan, it allows your body systems to take advantage of some of the best-researched food-related pathways for disease prevention.

Also fully incorporated into our World's Healthiest Foods Meal Plan are the allium vegetables—including both garlic and onions. Our plan averages over 1/2 cup of allium vegetables per day. Like cruciferous vegetables, allium vegetables stand out from the pack in terms of their potential health benefits. From a research standpoint, the most legendary aspects of garlic and onions are their unique sulfur compounds. Included within this group are alliin, allicin, allixin, and a long list of compounds technically referred to as "allyl polysulfides." The list of cardiovascular benefits associated with these compounds and regular intake of allium vegetables is remarkable. This list includes better regulation of blood pressure and decreased risk of high blood pressure; improved regulation of blood fats, including triglycerides, total cholesterol, and LDL cholesterol; and decreased risk of heart attack and stroke.

Yet, a more cutting edge list would focus on the antioxidant and anti-inflammatory benefits of allium vegetables that help protect our blood cells and our blood vessel linings from oxidative stress and chronic unwanted inflammation. Damage to blood vessel linings by highly reactive oxygen molecules is a key factor for increasing our risk of cardiovascular problems, including heart attack and atherosclerosis. Oxidative damage can also lead to unwanted inflammation, and it is this combination of unwanted inflammation and oxidative stress that can put our blood vessels at risk for unwanted plaque formation and clogging. The ability of allium vegetables to help decrease this risk is what makes their routine intake so potentially life-changing. It was also one of the reasons that we incorporated them so comprehensively into the World's Healthiest Foods Meal Plan. You will find garlic being included in every single day of our 7-day plan.

These details about the potential health benefits of cruciferous and allium vegetables are designed to give you a close-up look at the proven health support that the World's Healthiest Foods can provide once they become a routine part of your meal plan. But in a way that is truly remarkable, these select details only tell one part of the story.

Printer friendly version

Send this page to a friend...


Newsletter SignUp

Your Email:

Find Out What Foods You Should Eat This Week

Also find out about the recipe, nutrient and hot topic of the week on our home page.


Everything you want to know about healthy eating and cooking from our new book.
2nd Edition
Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more

Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Privacy Policy and Visitor Agreement
For education only, consult a healthcare practitioner for any health problems.

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2018 The George Mateljan Foundation, All Rights Reserved