Shopping List
Here is a small sampling of the best foods to choose when stocking the Anti-Aging Kitchen.
Alaskan salmon
Alaskan halibut
Apples
Artichokes
Arugula
Asparagus
Bamboo shoots
Barley
Basil
Bean sprouts
Beans (dried and fresh) including
Adzuki
Anasazi
Appaloosa
Black
Black-Eyed Peas Calypso
Cannellini
Chickpeas
Cranberry
European Soldier
Fava
Flageolet
Great Northern
Lentils (all varieties)
Lima (Butter)
Lupini
Mung
Navy |
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Peas, Split Peas
Pinto
Red Beans
Red Kidney
Soy Beans
Trout Beans
Berries (blackberries, blueberries, strawberries, etc.)
Bok choy
Broccoli
Broccoli Rabe
Broccoli Sprouts
Brussels sprouts
Buckwheat
Cabbage
Cantaloupe and muskmelon
Cauliflower
Celeriac
Celery Root
Celery
Cherries
Chick peas
Chickory
Chicken (choose free range, raised without added hormones and antibiotics. Never fed animal by-products
Chinese cabbage |
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Cilantro
Cinnamon
Chives
Chervil
Cloves
Cod
Collards
Coriander
Crawfish
Cucumbers
Culinary herbs and spices
Cumin
Dairy Products (choose organic, low fat unless from grass feed animals) including:
Milk
Butter (use in moderation)
Buttermilk
Cheese (esp. Parmigiano Reggiano and sheep and goat milk cheeses such as feta, Pecorino Romano, etc.)
Cottage Cheese
Farmer’s Cheese
Kefir
Ricotta
Yogurt
Daikon Radish
Dandelion greens
Dill
Dungeness crab |
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Best Choices for Omega 3 Essential Fatty acids (Linolenic Acid)
- Cold water high fat fish, esp. wild salmon, sardines, anchovies, mackerel, shad, herring and trout
- Flaxseed oil (flaxseed oil has the highest linolenic content of any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds
- Avocado
- Certain dark green leafy vegetables, including kale, spinach, purslane, mustard greens, collards, etc
Best Choices for Omega-6 Essential Fatty Acids (Linoleic Acid):
- Flaxseed oil, flaxseeds, flaxseed meal,
- hempseed oil, hempseeds,
- grapeseed oil,
- pumpkin seeds,
- Pignolia (pine) nuts,
- pistachio nuts,
- raw sunflower seeds (raw),
- borage oil,
- evening primrose oil,
- black currant seed oil
- Acai
Corn, safflower, sunflower, soybean, and cottonseed oils are also sources of linoleic acid, but are refined and may be deficient in nutrients
Best Choices for Omega-9 Essential Fatty Acids (Oleic Acid)
While Omega-9 is not technically classified as an essential fatty acids because our bodies can manufacture it –however foods rich in oleic acid are recommended because oleic acid oleic acid assists in cancer protection, and decreases the risk of heart attacks and arteriosclerosis.
- Olive oil (extra virgin or virgin), olives,
- avocados,
- almonds,
- peanuts,
- sesame oil,
- pecans,
- pistachio nuts,
- cashews,
- hazelnuts,
- macadamia nuts
A special note on nuts and seeds:. Buy organic when possible, in small batches and store in the freezer to protect from rancidity
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