For the first 5000 years of civilization, humans relied on foods and herbs for medicine.
Only in the past 50 years have we forgotten our medicinal “roots” in favor of patent medicines. While pharmaceuticals have their value, we should not forget the well-documented, non-toxic and inexpensive healing properties of whole foods. The following list is but a sampling of the health benefits from whole foods.
Apples are very good to eat in their raw state, including the skin. They are a wonderful health builder and can help to alleviate constipation. Apples are an excellent blood purifier, and they help to lower cholesterol and relieve liver congestion. They are an anti-inflammatory fruit and also useful for lung health.
Artichoke helps to detoxify the liver by facilitating the elimination of waste material. It is liver protective and good for the kidneys, especially in cases of fluid retention. Artichokes are helpful with digestive problems and are very good for diabetics and blood sugar issues. They are high in inulin and should be included in any diet of those needing to regulate blood sugar. Artichokes are also excellent for the skin.
Asparagus stimulates kidney function. It promotes the flow of urine by eliminating fluids that are stored in the tissues. Asparagus contains potassium, phosphorous, iron, magnesium, and is one of the vegetables that are highest in protein, but low in calories. It’s great food for weight loss, and also heart and bone health. Asparagus is also a good blood purifier.
Avocado is a very nourishing food and an excellent bodybuilder. Avocados are rich in B vitamins and dietary fiber. They are very high in potassium, which makes them excellent for the cardiovascular system. Potassium is a wonderful mineral for regulating blood pressure.
Avocados are also good for anemia and nervous disorders and excellent for maintaining a healthy blood sugar level. The avocado is also the most protein-rich fruit, containing all of the essential amino acids.
Bananas are another food very high in potassium, making them good medicinal food. They are a great energy food. Bananas help to alkalize the blood and eliminate excess uric acid, which makes them very good food for those suffering from arthritis and gout. 2 bananas a day provide 1,000 mg of potassium, excellent for maintaining a healthy heart.
Long known as a “heart medicine” in the Middle East. Reduces cholesterol. Has anti-viral and anti-cancer activity. Contains potent antioxidants, including tocotrienols.
(legumes, including navy, black, kidney, pinto, soybeans and lentils). Legumes are very rich in protein and fiber. They are excellent for constipation. Black beans may be the easiest to digest. Legumes are another food that is very rich in potassium, making them an excellent food for hypertension.
They are beneficial for hair follicles and have been recommended for hair loss. Legumes contain more amino acids than any other plant food. They are a great meat substitute and should be eaten by those who are undernourished.
String Beans can be more nourishing than leafy vegetables and help to invigorate the body. String beans are very good for constipation, rheumatism, bladder, and kidney issues. They are a good diuretic and help to reduce blood glucose levels.
String beans are anti-inflammatory and also low in calories, so they are very good for maintaining a healthy weight.
Beets are one of the best foods for constipation. Beets fight inflammation, have anti-cancer properties (especially colon cancer) and help to detoxify the liver and the blood. They can be eaten raw or cooked. We grate them into our salads. Don’t throw away the greens, as they are excellent in salads or lightly steamed and very healthy for the large intestine.
Rich in antioxidant vitamin C. Helps to fight off colds, asthma, bronchitis, respiratory infections, cataracts, macular degeneration, angina, atherosclerosis, and cancer.
Blueberries are a wonderful blood purifier and improve blood circulation. They are good for anemia, constipation, poor complexion, and obesity. Blueberries help to improve vision. They aid in cancer prevention and are very high in antioxidants that provide powerful protection against many degenerative diseases.
Broccoli is very rich in the mineral potassium. It is excellent for the circulatory system and the heart. Broccoli is a very powerful anti-carcinogenic food and it is great cancer preventative. Because broccoli is low in calories and sugars, it is great food for diabetics and is a wonderful source of dietary fiber.
The cruciferous family possesses some of the same powers as broccoli and cabbage. Definitely anti-cancer, estrogenic and packed with various antioxidants and indoles.
Cabbage (including bok choy):
Cabbages are excellent healing food. The juice will help to heal ulcers. Cabbages are especially helpful for lowering the risk of stomach and colon cancer. They are also high in calcium and potassium, which makes them valuable for the heart, helping to reduce fluid retention and blood pressure.
Carrots are very rich in Vitamin A and beta carotene. Carrots are great medicine for the eyes, particularly night vision. They help regulate elimination and are soothing to the intestinal tract. Carrots help to strengthen the liver, immunity, and improve the blood.
They are beneficial food for cancer prevention. Carrot’s health benefits improve when cooked, but carrot juice is especially beautifying for the skin.
Cauliflower is an excellent source of fiber. It protects our body again various cancers, such as breast and colon cancer. Cauliflower stimulates the immune system. It is rich in potassium and calcium and is more digestible than other cruciferous vegetables.
Cauliflower helps to regulate the transit time in the colon. It has diuretic properties and is helpful for the cardiovascular system.
Celery is one of the oldest remedies for controlling high blood pressure. It cleanses the blood. It is good for fluid retention and gout. Celery makes a wonderful juice and is also good blended in smoothies with apples. It has an astringent quality and helps with digestion and weight loss. Celery juice can help to lower cholesterol.
Helps dissolve blood clots, opens up sinuses and air passages, breaks up mucus in the lungs, acts as an expectorant or decongestant, helps prevent bronchitis, emphysema and stomach ulcers. Most of the chili pepper’s pharmacological activity is credited to capsaicin (from the Latin “to bite”), the compound that makes the pepper taste hot.
Also, a potent painkiller, alleviating headaches when inhaled, and joint pain when injected. Hot paprika made from hot chili peppers is high in natural aspirin. Antibacterial, antioxidant activity. Putting hot chili sauce on food also speeds up metabolism, burning off calories. Chili peppers do not harm the stomach lining or promote ulcers.
A strong stimulator of insulin activity, thus potentially helpful for those with Type 2 diabetes. Mild anti-coagulant activity.
Used to kill the pain of toothache and as an anti-inflammatory against rheumatic diseases. Has anti-coagulant effects, (anti-platelet aggregation), and its main ingredient, eugenol, is anti-inflammatory.
Most, but not all, of coffee’s pharmacological impact comes from its high concentration of caffeine a psychoactive drug. Caffeine, depending on an individual’s biological makeup and peculiar sensitivity, can be a mood elevator and mental energizer.
Improves mental performance in some. An emergency remedy for asthma. Dilates bronchial passages. Mildly addictive. Triggers headaches, anxiety and panic attacks in some. In excess, may cause psychiatric disturbances. Promotes insomnia.
Coffee stimulates stomach acid secretions (both caffeinated and decaf). Can aggravate heartburn. Promotes bowel movements in many, causes diarrhea in others. Caffeine may promote fibrocystic breast disease in some women.
Collard Greens are very high in calcium and promote good bone health. They help with vision health and offer antioxidant protection. Collards are cancer-protective. They are good food for weight control, due to low calorie and high fiber count.
Collards are rich in vitamin C and folate and promote healthy liver function. The health benefits of collard greens are better when the leaves are steamed. They make a great addition to soups.
Anticancer and antiviral activity, possibly induced by corn’s content of protease inhibitors. Has estrogen-boosting capabilities. A very common cause of food intolerance linked to symptoms of rheumatoid arthritis, irritable bowel syndrome, headaches and migraine-related epilepsy in children. Be sure to use only non-GMO organic corn.
Strong antibiotic properties with unusual abilities to prevent infectious bacteria from sticking to the cells lining the bladder and urinary tract. Thus, it helps prevent recurring urinary tract (bladder) infections. Also has antiviral activity.
Cucumbers are high in silica and are good food for the complexion and nails. They cool the body temperature. Cucumbers are excellent for obesity, skin eruptions, fevers, heart health, and constipation. They hydrate the body and are rich in many alkalizing minerals. Cucumber juice is great to drink in the summertime.
High in natural aspirin. Has a laxative effect. Dried fruits, including dates, are linked to lower rates of certain cancers, especially pancreatic cancer. Contains compounds that may cause headaches in susceptible individuals.
Eggplant substances, called glycoalkaloids, made into a topical cream medication have been used to treat skin cancers such as basal cell carcinoma, according to Australian researchers. Also, eating eggplant may lower blood cholesterol and help counteract some detrimental blood effects of fatty foods. Eggplant also has antibacterial and diuretic properties.
A spice was common in the Middle East and available in many U.S. food markets. Has anti-diabetic powers. Helps control the surges of blood sugar and insulin. Also anti-diarrheal, anti-ulcer, anti-diabetic, anti-cancer, tends to lower blood pressure, helps prevent intestinal gas.
Flax seeds and oil:
Used primarily for constipation. In cases of gastritis, colitis or other inflammations of the digestive tract. Lowers blood fat levels often associated with heart attacks and strokes. Reduces harmful blood cholesterol levels with its soluble fibers.
Prevents colon and breast cancer through its rich source of lignins, a documented anti-cancer agent. Improves moods, diminishes allergies and produces healthier skin.
Helps to prevent cancer. Both extract of figs and the fig compound, benzaldehyde, have helped shrink tumors in humans according to Japanese tests. Also laxative, anti-ulcer, antibacterial and antiparasitic powers. Triggers headaches in some people.
Fish and Fish Oil:
An ounce a day has been shown to cut the risk of heart attacks by 50 percent. The omega-3 oil in fish can relieve symptoms of rheumatoid arthritis, osteoarthritis, asthma, psoriasis, high blood pressure, Raynaud’s disease, migraine headaches, ulcerative colitis and, possibly, multiple sclerosis.
May help ward off strokes. A known anti-inflammatory agent and anti-coagulant. Raises good type HDL cholesterol. Lowers triglycerides. Guards against glucose intolerance and Type 11 diabetes. Some fish are high in antioxidants, such as selenium and Coenzyme Q-10.
Exhibits anti-cancer activity especially in blocking the development of colon cancer and the spread of breast cancer. Fish highest in omega-3 fatty acids include sardines, mackerel, herring, salmon, tuna.
Garlic is a natural antibiotic and it stimulates our immune system and the digestive system. It helps to lower blood pressure. Garlic helps to reduce inflammation in the body and increase blood fluidity. It is excellent for respiratory problems.
If raw garlic is eaten twice a week, it can lower the risk for lung cancer by 44 percent. The use of garlic as a medicine goes back to the time of Hippocrates.
Used to treat nausea, vomiting, headaches, chest congestion, cholera, colds, diarrhea, stomach ache, rheumatism, and nervous diseases. Ginger is a proven anti-nausea, anti-motion sickness remedy that matches or surpasses drugs such as Dramamine.
Helps thwart and prevent migraine headaches and osteoarthritis. Relieves symptoms of rheumatoid arthritis. Acts as an anti-thrombotic and anti-inflammatory agent in humans; is an antibiotic in test tubes (kills salmonella and staph bacteria), and an anti-ulcer agent in animals. Also, has anti-depressant, anti-diarrheal, and strong antioxidant activity. High in anti-cancer activity.
Rich in antioxidant compounds. Red grapes (but not white or green grapes) are high in the antioxidant quercetin. Grape skins contain resveratrol, shown to inhibit blood-platelet clumping (and consequently, blood clot formation) and boost good-type HDL cholesterol. Red grapes are antibacterial and antiviral in test tubes. The grape seed oil also raises good-type cholesterol.
The pulp contains unique pectin (in membranes and juice sacs—not in juice) that lowers blood cholesterol and reverses atherosclerosis (clogged arteries) in animals. Has anticancer activity, and appears particularly protective against stomach and pancreatic cancer. The juice is antiviral and high in various antioxidants, especially vitamin C.
Strong antibiotic properties. Has sleep-inducing, sedative, and tranquilizing properties. Use sparingly as it is high in sugar.
Kale is one of our healthiest foods and is particularly protective against at least five different types of cancer. It has detoxification properties that make it a very good food for liver function. Kale is high in bone building calcium and one of the vegetables whose health benefits improve when steamed.
Commonly prescribed in Chinese traditional medicine to treat stomach and breast cancer. High in vitamin C.
Protects the nerves. Improves memory. May help thyroid and adrenal hypertension. Protects cells against damage by oxidation. Emulsifies fat in the blood.
Lemon is a good general blood and body purifier and a mild diuretic. It works as an antiseptic for external use. Lemons improve blood fluidity, circulation, and help with the removal of toxins from the body. Lemons help strengthen the capillary walls and lower blood pressure.
They alkalize the blood and are helpful with arthritic conditions and digestive disorders. Squeeze the juice of half a lemon into your water several times a day and drink. It is helpful for weight loss and also helps to correct liver function.
Strong anti-cancer powers, possibly because of a high concentration of glycyrrhizin. Mice drinking glycyrrhizin dissolved in water has fewer skin cancers. Also kills bacteria, fights ulcers and diarrhea. May act as a diuretic. Too much licorice can raise blood pressure.
Also, it is not advised for pregnant women. Only real licorice has these powers. Licorice “candy” sold in the United States is made with anise instead of real licorice. Real licorice says “licorice mass.” Imitation licorice is labeled “artificial licorice” or “anise.”
Melon (green and yellow, such as cantaloupe and honeydew):
Has an anticoagulant (blood-thinning) activity. Contains the antioxidant beta carotene.
Milk fat promotes cancer and heart disease. Milk is also an unappreciated terror in triggering “allergic” reactions that induce joint pain and symptoms of rheumatoid arthritis, asthma, irritable bowel syndrome, and diarrhea. In children and infants, milk is suspected to cause or contribute to colic, respiratory problems, sleeplessness, itchy rashes, migraines, epileptic seizures, ear infections, and even diabetes. May retard the healing of ulcers.
Mushroom (Asian, including shiitake):
A longevity tonic, heart medicine and cancer remedy in Asia. Current tests show mushrooms, such as maitake, help prevent and/or treat cancer, viral diseases, such as influenza and polio, high blood cholesterol, sticky blood platelets, and high blood pressure.
Eaten daily, maitake or shiitake, fresh (three ounces) or dried (one-third ounce), cut cholesterol by 7 and 12 percent respectively. A shiitake compound, lentinan, is a broad-spectrum antiviral agent that potentiates immune functioning.
Used to treat leukemia in China and breast cancer in Japan. Eating black (“tree ear’) mushroom “thins the blood.” No therapeutic effects are known for the common U.S. button mushroom. Some claim this species has cancer-causing potential (hydrazides) unless cooked.
Mustard (including horseradish):
Recognized for centuries as a decongestant and expectorant. Helps break up mucus in air passages. A good remedy for congestion caused by colds and sinus problems. Also antibacterial. Increases metabolism, burning off extra calories. In one British test about three-fifths of a teaspoon of ordinary yellow mustard increased metabolic rate about 25 percent, burning forty-five more calories in three hours.
Nuts and Seeds:
Nuts and Seeds are foods that deeply nourish the body. They are good for the nervous system and brain function and also help in the prevention of cardiovascular disease. Nuts and seeds are high in calcium, potassium, magnesium, and phosphorus.
They have a higher concentration of protein than other plants. Nuts and seeds are best in their raw state and not roasted. If roasted or heated they may become toxic. Walnuts and Flax Seeds are high in Omega 3s. Sesame Seeds are high in Calcium.
Almonds are rich in magnesium, which is beneficial to the muscles, teeth, and bones. Pumpkin Seeds are high in zinc and beneficial for immunity. Cashews are high in magnesium and help promote relaxation and prevent osteoporosis. If weight is an issue, eat in smaller amounts, such as a small handful for an energetic snack and healthy blood sugar regulation.
Nutritional Yeast contains a high-quality protein that is easily digested and tastes delicious sprinkled on vegetables or organic non-GMO popcorn. It adds nutritional value and flavor to soups. Nutritional yeast is a great alternative to animal protein.
It is rich in B complex vitamins, especially B-12, so is very good for vegetarians. It is mineral-rich. Nutritional yeast is truly on our list of great superfoods!
Can depress cholesterol 10 percent or more, depending on individual responses. Oats help stabilizes blood sugar, have estrogenic and antioxidant activity. They also contain psychoactive compounds that may combat nicotine cravings and have anti-depressant powers. High doses can cause gas, abdominal bloating and pain in some.
Lowers bad LDL cholesterol without lowering good HDL cholesterol. Help keep bad cholesterol from being converted to a toxic or “oxidized” form. Thus, helps protect arteries from plaque. Reduces blood pressure, helps regulate blood sugar. Has potent antioxidant activity. Best oil for kitchen cooking and salads.
Onion (including chives, shallots, scallions, leeks):
Reputed in ancient Mesopotamia to cure virtually everything. An exceptionally strong antioxidant. Full of numerous anti-cancer agents. Blocks cancer dramatically in animals. The onion is the richest dietary source of quercetin, a potent antioxidant (in shallots, yellow and red onions only-not white onions).
Specifically linked to inhibiting human stomach cancer. Thins the blood, lowers cholesterol, raises good-type HDL cholesterol (preferred dose: half a raw onion a day), wards off blood clots, fights asthma, chronic bronchitis, hay fever, diabetes, atherosclerosis, and infections.
Anti-inflammatory, antibiotic, antiviral, thought to have diverse anti-cancer powers. Quercetin is also a sedative. Onions aggravate heartburn, may promote gas.
Natural cancer-inhibitor, includes carotenoids, terpenes, and flavonoids. Also rich in antioxidant vitamin C and beta-carotene. Specifically tied to lower rates of pancreatic cancer. Orange juice protected mice sperm from radiation damage.
Because of its high vitamin C, oranges may help ward off asthma attacks, bronchitis, breast cancer, stomach cancer, atherosclerosis, gum disease, and boost fertility and healthy sperm in some men. May aggravate heartburn.
Anti-cancer because of its high concentrations of antioxidants, such as monoterpenes, phthalides, polyacetylenes. Can help detoxify carcinogens and neutralize certain carcinogens in tobacco smoke. Also, has diuretic activity.
Pineapple is eaten fresh contains bromelain which helps to prevent indigestion. It is also highly anti-inflammatory and is good for arthritis, sore throat, and cold symptoms. Pineapple is a good complement to weight loss diets. It is protective against stomach cancer. Pineapple/Parsley juice made in a blender is great for weight loss.
Antibacterial. Anti-viral. Laxative.
Contains anticancer protease inhibitors. High in potassium, thus may help prevent high blood pressure and strokes. Some estrogenic activity.
A well-known laxative. High in fiber, sorbitol, and natural aspirin.
Extremely high in beta carotene, the antioxidant reputed to help ward off numerous health problems, including heart attacks, cancer, cataracts.
Raspberry and Strawberry:
Raspberry and Strawberry are both good for digestion and urinary tract infections. Both berries are cleansing and detoxifying, and both are anti-aging. They are a good remedy for constipation, are high in fiber, and have the ability to prohibit cancer cells from growing.
Berries are high in potassium and good for high blood pressure prevention. They are good for liver disorders. Use only organic berries, due to high pesticide use.
Anti-diarrheal, anti-cancer activity. Like other seeds, contains anti-cancer protease inhibitors. Of all grains and cereals, it is the least likely to provoke intestinal gas or adverse reactions (intolerances) causing bowel distress such as a spastic colon. Rice bran is excellent against constipation, lowers cholesterol and tends to block the development of kidney stones.
Seaweed and Kelp (brown or Laminaria type seaweed):
One of the best foods that you can eat in cases of hypo-thyroid. It is rich in many important minerals. Antibacterial and anti-viral activity in brown Laminaria type seaweed known as kelp. It kills the herpes virus, for example. Kelp may also lower blood pressure and cholesterol.
Wakame boosts immune functioning. Nori kills bacteria and seems to help heal ulcers. A chemical from wakame seaweed is a clot-buster, in one test twice as powerful as the common drug heparin. Most types of seaweed have anti-cancer activity. Might aggravate acne flare-ups.
Rich in hormones, it boosts estrogen levels in post-menopausal women. Has anti-cancer activity and is thought to be especially antagonistic to breast cancer, possibly one reason rates of breast and prostate cancers are low among the Japanese. Soybeans are the richest source of potent protease inhibitors which are anti-cancer, anti-viral agents.
Soybeans lower blood cholesterol substantially. In animals, soybeans seem to deter and help dissolve kidney stones.
Spinach provides strength to the muscles and protects the retina of the eye. It is very low in calories and contains great nutritive power from its richness in minerals and vitamins. Spinach is good for anemia and helps to prevent macular degeneration. It helps with the production of red blood cells and is protective against prostate cancer.
Spinach is an excellent food for constipation. Raw spinach can be blended into a smoothie.
Spirulina helps to strengthen the immune system and is cancer-protective. It is low in calories and helps with weight loss. Spirulina curbs hunger and helps decrease inflammation. It is helpful in the treatment of allergies. Spirulina has a balance of all 9 essential amino acids and is considered a complete protein.
It is high in chlorophyll, easy to digest, and gives the body abundant energy on a cellular level.
Helps heal wounds when applied externally. Like other carbohydrates, sugar helps induce cavities. Also may be related to Crohn’s disease. Triggers rise in blood sugar and stimulates insulin production. One teaspoon of sugar is said to set the immune system back 3 ½ hours. Causes fatigue and adrenal weakness.
Sweet Potato (yams):
A source of the antioxidant beta carotene, linked to preventing heart disease, cataracts strokes, and numerous cancers. One-half cup of mashed sweet potatoes contains about 23,000 international units (lUs) of beta carotene, according to Department of Agriculture figures.
Swiss Chard is a blood purifier. It helps with digestion and is good for constipation. Like spinach, it is good for anemia and weight loss.
Tea (including black, oolong, and green tea, not herbal teas):
Amazing and diverse pharmacological activity, mainly due to catechins. Tea acts as an anticoagulant, artery protector, antibiotic, anti-ulcer agent, cavity-fighter, anti-diarrheal agent, an anti-viral agent, diuretic (caffeine), analgesic (caffeine), mild sedative (decaffeinated). In animals, tea and tea compounds are potent blockers of various cancers.
Tea drinkers appear to have less atherosclerosis (damaged, clogged arteries) and fewer strokes. Excessive tea drinking because of its caffeine could aggravate anxiety, insomnia, and symptoms of PMS. Tea may also promote kidney stones because of its high oxalate content.
Green tea, popular in Asian countries, is highest in catechins, followed by oolong and ordinary black tea, common in the United States. Green tea is considered the most potent. One human study, however, found no difference in benefits to arteries from green or black tea.
A major source of lycopene, an antioxidant and anti-cancer agent that intervenes in devastating chain reactions of oxygen free radical molecules. Tomatoes are linked in particular to lower rates of pancreatic cancer and cervical cancer.
Truly one of the marvelous medicinal spices of the world. Its main active ingredient is curcumin which gives turmeric its intense cadmium yellow color. Curcumin, studies show, is an anti-inflammatory agent on a par with cortisone and has reduced inflammation in animals and symptoms of rheumatoid arthritis in humans.
In other tests, it lowered cholesterol, hindered platelet aggregation (blood clotting), protected the liver from toxins, boosted stomach defenses against acid, lowered blood sugar in diabetics, and was a powerful antagonist of numerous cancer-causing agents. Anti-cancer activity.
High amounts of lycopene and glutathione, antioxidant and anti-cancer compounds. Also mild anti-bacterial, anticoagulant activity.
High-fiber whole wheat, and particularly wheat bran, ranks as the world’s greatest preventives of constipation. The bran is a potently anti-cancer. Remarkably, in humans, wheat bran can suppress that which can develop into colon cancer. Anti-parasitic. Ranks exceedingly high as a trigger of food intolerances and allergies, resulting in symptoms of rheumatoid arthritis, irritable bowel syndrome, and neurological illnesses.
Goat yogurt is preferred. An ancient wonder food, strongly antibacterial and anti-cancer. A cup or two of yogurt a day boosts immune functioning by stimulating the production of gamma interferon. Also spurs the activity of natural killer cells that attack viruses and tumors.
A daily cup of yogurt reduced colds and other upper respiratory infections in humans. Helps prevent and cure diarrhea. A daily cup of yogurt with acidophilus cultures prevents vaginitis (yeast infections) in women. Helps fight bone problems, such as osteoporosis, because of high available calcium content.
Acidophilus yogurt cultures neutralize cancer-causing agents in the intestinal tract. Yogurts with L bulgaricus and S. thermophilus cultures, both live and dead, blocked lung cancers in animals. Yogurt with live cultures is safe for people with lactose intolerance.
Zucchini is a great food to eat freely in the summertime. It is good for constipation, high blood pressure, kidney and bladder health, as well as weight loss. Zucchini is soothing to the intestinal tract and easy to digest. It is very good for heart health. See the highly nourishing Beiler Broth recipe in this publication.
For more information see:
· Barilla, Jean, M.S., The Good Fats and Oils
· Carper, Jean, Food: Your Miracle Medicine
· Graves, W.H., D.C., Medicinal Value of Natural Foods
· Hausman, Patti, M.S., Healing Foods
· Murray, Michael, N.D., The Healing Power of Foods
Be sure to buy organic produce and range free meats whenever possible!
LET FOOD BE YOUR MEDICINE AND MEDICINE BE YOUR FOOD!