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.
The World's Healthiest Foods Meal Plan Is Overflowing With Carotenoids

Our World's Healthiest Foods Meal Plan is exceptional in nutrient-richness. And sometimes it pays to look a little more closely "under the hood" to see how remarkable this nutrient-richness truly is. The wealth and diversity of carotenoids in our World's Healthiest Foods Meal Plan is a great example.

As you can see from the Nutrient Percentages that we have summarized for our World's Healthiest Foods Meal Plan, you will be averaging 171% of our WHFoods recommended intake level for vitamin A when you follow our meal plan. As plentiful as this nutrient percentage certainly is, it is not possible to tell from this percentage alone just how extraordinary carotenoids are in contributing to this vitamin A total. When all seven days in our World's Healthiest Foods Meal Plan are added together, they provide you with well over 100,000 micrograms of total carotenoids! In addition, among the carotenoids that can be converted into retinol (the primary active vitamin form of vitamin A), our World's Healthiest Foods Meal Plan provides 10,770 micrograms of retinol activity equivalents (RAE).

But that's not all. A diverse range of carotenoids are provided on a daily basis throughout our World's Healthiest Foods Meal Plan. Included here are alpha-carotene, beta-carotene, lutein and zeaxanthin, lycopene, astaxanthin, cryptoxanthin, and other key members of the carotenoid family. Just consider the carotenoid nutrient-richness reflected in the following list of carotenoids provided on different days in our meal plan:

  • 11,318 micrograms of beta-carotene from each serving of spinach on Day 1, Day 5, and Day 6
  • 10,625 micrograms of beta-carotene from each serving of kale on Day 1 and Day 3
  • 10,108 micrograms of beta-carotene from each serving of carrot on Day 1 and Day 7
  • 23,720 micrograms of lutein+zeaxanthin from each serving of kale on Day 1 and Day 3
  • 20,354 micrograms of lutein+zeaxanthin from each serving of spinach on Day 1, Day 5, and Day 6
  • 11,774 micrograms of lutein+zeaxanthin from each serving of collard greens on Day 6 and Day 7
  • 1,420-2,130 micrograms of astaxanthin from each serving of salmon on Day 6 and Day 7
  • Sockeye salmon on Day 6 and coho salmon on Day 7 - two species of salmon especially rich in astaxanthin

We cannot emphasize too strongly the well-documented health benefits associated with carotenoids. The vast majority of nutrients in this group have antioxidant and anti-inflammatory properties, as well as research demonstrating their ability to lower your risk of chronic disease. At the top of these risk-lowering benefits are the special properties of carotenoids for lowering risk of cardiovascular disease. There are also certain circumstances when particular carotenoids are needed to help us lower our disease risk. For example, the only carotenoids found inside the retina of the human eye are the xanthophylls lutein and zeaxanthin. So it is not surprising that strong long-term intake of lutein and zeaxanthin is associated in research studies with reduced risk of age-related macular degeneration (a condition in which deterioration occurs in the small central portion of the retina).

One of the best parts about The World's Healthiest Foods Meal Plan and its carotenoid richness is not having to worry about any complicated numbers or science names. When a meal plan provides you with an average of 8 cups of the World's Healthiest Foods Vegetables each day - including more than 2 cups of cruciferous vegetables, 3/4 cup of red/purple vegetables, and a diverse list of other carotenoid-rich foods, all of your "homework" is done for you! That's one of many unique advantages you have when you start out with the World's Healthiest Foods as the basis for your meal plan, and then you combining them together in 23 recipes that as uniquely nutrient-rich as they are in eating enjoyment.

Printer friendly version

Send this page to a friend...

rss


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
Community
Privacy Policy and Visitor Agreement
References
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
Foods
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