David Murdock has spent millions of his fortune to determine which foods are the most nutrient dense and healthiest on the planet. He practices what he preaches: at 86, Murdock enjoys excellent health and expects to live a lot longer. Find out how. (See chart below.)
FORBES ESTIMATES David H. Murdock’s net worth to be $3.3 billion, but his true value to you might be his list of 33 of the healthiest foods on earth. (See below.)
After the death of his first wife, Mr. Murdock has been deeply committed to finding a cure for cancer, advancing nutrition and life extension. He established the Dole Nutrition Institute and the North Carolina Research Campus to study and teach the benefits of a plant-based diet to promote health and prevent disease.
At 86, Murdock lives an active life. His secret:
large quantities of fruit and vegetables, plus an hour of daily exercise.
His fish-vegetarian diet incorporates 30 to 40 different kinds of fruit and vegetables every week, much of it consumed through juicing.
Research at the North Carolina Research Campus is aided by an unusual apparatus — a two-story, 950 megahertz, 8-ton superconducting magnet. It is reputedly the largest and most powerful magnet in the world and facilitates the examination of both plant and human cells at the most minute level.
The research of Murdock’s institutes points to these following 33 foods as some of the best you can eat for health, vitality and longevity.
Here’s a 5-step process that I hope you’ll find both worthwhile and “doable”:
- Scan the list below and pat yourself on the back for those foods you regularly eat,
- Choose three new to you that you can commit to adding to your diet.
- Select one of the three that you will buy and eat thrice over the next seven days.
- Then chose the next for seven days and then the third for seven days.
- Once these three are routine, go back to the list and choose another three, etc.
If you find that you just can’t get enough veggies into your diet, use a “green” supplement, such as Ultimate Greens.
For the more ambitious, check out my posts, Diet 101 and A Blueprint for Eating Right. And if that’s not enough, flip through the Diet/Nutrition section under “Topics” in the sidebar on the right-hand side of your computer screen.
“[Change] is hard by the yard, but by the inch, it’s a cinch.”
The Healthiest Foods on Earth
|Apple||Supports immunity||Fights lung and prostate cancer||Lowers Alzheimer’s risk|
|Artichoke||Helps blood clotting||Antioxidant Superfood||Lowers “bad” cholesterol|
|Arugula||Lowers birth defect risk||Reduces fracture risk||Protects eye health|
|Asparagus||Nourishes good gut bacteria||Protects against birth defects||Promotes heart health|
|Avocado||Limits liver damage||Reduces oral cancer risk||Lowers cholesterol levels|
|Banana||Increases Fat Burning||Lowers risk of colorectal and kidney cancer, leukemia||Reduces asthmas symptoms in children|
|Blackberries||Build bone density||Suppress appetite||Enhance fat burning|
|Blueberries||Restore antioxidant levels||Reverse age-related brain decline||Prevent urinary tract infection|
|Broccoli||Reduces diabetic damage||Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer||Protects the brain in event of injury|
|Butternut Squash||Supports night vision||Combats wrinkles||Promotes heart health|
|Cantaloupe||Bolsters immunity||Protects skin against sunburn||Reduces inflammation|
|Carrots||Antioxidants defend DNA||Fights cataracts||Protects against some cancers|
|Cauliflower||Stimulates detoxification||Suppresses breast cancer cell growth||Defends against prostate cancer|
|Cherries||Alleviate arthritic pain and gout||Lower “bad” cholesterol||Reduce inflammation|
|Cranberries||Alleviate prostate pain||Fight lung, colon and leukemia cancer cells||Prevent urinary tract infection|
|Green Cabbage||Promotes healthy blood clotting||Reduces risk of prostate, colon, breast and ovarian cancers||Activates the body’s natural detoxification systems|
|Kale||Counters harmful estrogens that can feed cancer||Protects eyes against sun damage and cataracts||Increases bone density|
|Kiwi||Combats wrinkles||Lowers blood clot risk and reduces blood lipids||Counters constipation|
|Mango||Supports immunity||Lowers “bad” cholesterol||Regulates homocysteine to protect arteries|
|Mushrooms||Promote natural detoxification||Reduce the risk of colon and prostate cancer||Lower blood pressure|
|Orange||Reduces levels of “bad” cholesterol||Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia||Pectin suppresses appetite|
|Papaya||Enzymes aid digestion||Reduces risk of lung cancer||Enhances fat burning|
|Pineapple||Speeds post-surgery||Promotes joint health||Reduces asthma inflammation|
|Plums & Prunes||Counter constipation||Antioxidants defend against DNA damage||Protects against post-menopausal bone loss|
|Pomegranate||Enhances sunscreen protection||Lowers “bad” cholesterol||Fights prostate cancer|
|Pumpkin||Protects joints against polyarthritis||Lowers lung and prostate cancer risk||Reduces inflammation|
|Raspberries||Inhibit growth of oral, breast, colon and prostate cancers||Antioxidant DNA defense||Lower “bad” cholesterol levels|
|Red Bell Pepper||Reduces risk of lung, prostate, ovarian and cervical cancer||Protects against sunburn||Promotes heart health|
|Spinach||Helps maintain mental sharpness||Reduces the risk of cancers of the liver, ovaries, colon and prostate||Top nutrient density|
|Strawberries||Protect against Alzheimer’s||Reduce “bad” cholesterol||Suppress growth of colon, prostate and oral cancer|
|Sweet Potato||Reduces stroke risk||Lowers cancer risk||Protect against blindness|
|Tomato||Reduces inflammation||Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer||Reduces cardiovascular disease risk|
|Watermelon||Supports male fertility||Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal||Protects skin against sunburn|
Published on September 15, 2009