The document discusses optimal foods for health according to naturopathic physician Deborah Ardolf. It defines healthy foods as those that are immune supportive, high in nutrients, and help remove toxins. Top healthy foods include mushrooms, nuts, cruciferous vegetables, ancient grains, legumes, and fruit. Specific foods that provide benefits are discussed, like reishi mushroom reducing inflammation and cancer risk, almonds being high in protein and fiber, and apples containing antioxidants. The document concludes optimal health requires consuming fresh, whole foods and that personalized medical advice tailored to individual needs is best.

1. Foods for
Optimal
Health
Deborah Ardolf, ND
Naturopathic physician
Kailua-Kona, HI

2. Definitions of “Healthy” food
Medicine News Today
Help maintain a healthy body
weight
Improve your mood
Reduce risk of developing a
disease

3. Definitions of “Healthy” Food
Mayo Clinic
Must meet 3 of the following criteria:
Good to excellent source of fiber,
vitamins, minerals, and other nutrients.
 High in phytonutrients and
antioxidants such as Vitamin A and E.
Reduce risk of diseases.
Readily available

4. Top 10 Healthy Foods
Medicine News Today
 1) Apples
 2) Almonds
 3) Broccoli
 4) Blueberries
 5) Oily fish
 6) Leafy Greens
 7) Sweet Potato
 8) Wheat germ
 9) Avocado
 10) Oatmeal
Mayo Clinic
o 1) Almonds
o 2) Apples
o 3) Blueberries
o 4) Broccoli
o 5) Red beans
o 6) Salmon
o 7) Spinach
o 8) Sweet potato
o 9) Veg Juice
o 10) Wheat germ

5. Top 10 Superfoods
WebMD
 1) Yogurt
 2) Eggs
 3) Nuts
 4) Kiwis
 5) Quinoa
 6) Beans
 7) Salmon
 8) Broccoli
 9) Sweet potatoes
 10) Berries
Dr. Oz
 1) Black soybeans
 2) Turmeric
 3) Chia seeds
 4) Cocoa
 5)Lingonberries
 6) Eggs
 7) Beet juice
 8) Mustard greens
 9) Sweet potato
 10) Red wine

6. Summary
 Approx 90% are from the plant family!
 Despite the variation in definitions, the lists
are very similar. NOTE: sweet potatoes made
all 4 lists!!
 Contrary to popular belief, milk, pork, and a
fast food burger have no evidence of being
a superfood!!
 HOWEVER…According to Dept. of Ag. 2012

7. MOST POPULAR FOODS
 1) Meat consumption at record HIGH reaching
195 pounds per person in America!! 57 pounds
above average annual consumption in 1950s.
 Now considered a “high risk” food because of
the poor manufacturing standards.
 2) Cheese consumption increased 287%
between 1950 and 2000 from 7.7 lbs to 30 lbs.
per person!!
 ½ from commercially manufactured and
prepared foods.

8. MEDICAL/HEALTH CRISIS
 According to the CDC, “Chronic diseases
are the Leading Causes of Death and
Disability in the United States.”
 —such as heart disease, stroke, cancer,
diabetes, obesity, and arthritis—
 They are also the most common, costly, and
preventable of all health problems.
 All are related or directly caused by poor
food choices.

9. “So Lets Be
The Change We
Want To See In
the World”

10. OPTIMAL
FOOD
GROUPS
By
Deborah Ardolf, ND

11. DEFINITION OF OPTIMAL
 Immune supportive/building
 Help remove toxins
 Contain trace minerals
 Contain Essential amino acids
 Contain healthy fats (EFAs)
 Organic!!! Non-GMO!!
 Allowed to ripen on the vine/tree!!
Creates/sustains a disease free mind
and body

12. OPTIMAL SUPER GROUPS
Mushrooms
Nuts
Cruciferous vegetables
Ancient Grains
Legumes
Fruit

13. MUSHROOMS, ASIAN
 Immune modulators
 Anti-tumor
 Micronutrients
 Adaptogen
 Anti-biotic properties
o Reishi,
o Coriolus versicolor,
o Mitake,
o Shitake,
o Agaricus,
o Cordyceps
o Ganoderma

14. Ganoderma
 Aka Reishi mushroom
 Grows on wood
 Only used for medicinal purposes
 Has a hard texture (like wood) and bitter taste
 Traditional chinese medicine – used to promote
health and longevity.
 Lowers cholesterol
 Reduces inflammation from allergies
 Combats cancer cell proliferation
 Immune boosting promoting T cell proliferation.

15. Shitake
 A symbol of longevity by Chinese
 Hearty texture with a rich, smoky flavor
 Immune supportive/modulating
 Cardiovascular disease by blocking adhesion
molecules and lowering cholesterol in some studies
 Cancer prevention: by clearing the body of cancer
cells
 High in iron, B vitamins, Vit D and the trace minerals:
 Zinc, Selenium, copper, and manganese
 Check for “forest farmed” and organic on the
label.

16. NUTS
Immune building
High fiber
High EFAs
Reduces appetite
Highest Vitamin E
Nerve protector
“Eating nuts may
prolong your life”
– New England
Journal of Medicine

17. Almonds
Contain…
 More fiber than any
other nut!
 Highest protein content!
 (tied with pistachios at 6
gms/oz).
 92% unsaturated fat
 Reduces appetite, so
promotes weight loss
 High in Mg, Ca, Fe, and
Vitamin B2

18. Walnuts
Reduce inflammation
Alleviate pain
Alleviate constipation
High Omega 3
content
Prevent blood clots
Contains Antioxidants
Improves brain health

19. CRUCIFEROUS VEGETABLES
 Cleanse the body of
toxins, purifying, and
renewing the blood
 Cancer protective
 Includes…
Broccoli, brussel sprouts,
cabbage, cauliflower,
collard greens, Kale, bok
choy, chinese cabbage,
arugula, horseradish,
wasabi, and watercress.

20. ANCIENT GRAINS
 Aka SUPER GRAINS
 Higher protein content
 Many Gluten free
 High antioxidant
 High fiber
 High mineral content
Mg, Zinc, Fe, Ph
 High B Vitamins (3)
 Anti-inflammatory
 Remove excesses –
sugar, fats, toxins

21. Spelt
 Ancient species of
wheat
 Contains gluten
 17% higher protein and
nutrient content than
wheat
 Side note: Quinoa,
Amaranth, buckwheat,
corn are all gluten free

22. LEGUMES
 High protein content
 High fiber
 Anti-oxidant
 Rich source of
potassium, calcium, iron,
and B vitamins.
 Sprouted provides
Vitamin C and enzymes.
 Includes beans, peas,
lentils, Adzuki, Anasazi,
black eyed peas, and
black soybeans.

23. FRUIT
 High Antioxidant
 High Vitamins,
minerals, enzymes,
and Fiber
 Must be vine/tree
ripened
 Excludes store bought
fruit juice
 So many to choose
from…

24. Apples
 “An apple a day
keeps the Doctor
away” TRUE?
 Stimulates appetite
 Remedies indigestion
 Removes cholesterol
 Removes toxic metals
such as lead and
mercury
 Normalizes low blood
sugar conditions

25. Avocado
 A natural source of
lecithin, a brain food.
 80% monounsaturated
oil (Healthy fat)
 Contains copper
needed for healthy
RBC’s
 A nutritious protein
source.
 Remedy for ulcers,
 Great for beautiful skin

26. Papaya
 Aids digestion
 Breaks down
deposits on the
teeth
 Resolves mucus
 Strong vermicidal
action, capable of
destroying most
intestinal worms,
including tapeworm
 Anti-tumor

27. IN SUMMARY…
Healthy foods are healthier than the SAD.
To optimize foods, consume the freshest,
unadulterated fresh off the vine/tree/soil
foods.
Everyone’s life, lifestyle and needs are
different… therefore so are the foods they
need to consume to stay or become
healthy.
If you want to know which foods are right
for you, seek out the medical advise of a
naturopathic physician.

28. Deborah Ardolf, ND
(808) 498-4018
Office in Kailua-Kona
Monday-Friday
Saturday by appointment

29. REFERENCES
 Marz, Russell, ND “Medical Nutrition from
Marz,” 2nd Ed., 1999
 McKinney, Neil, ND “Naturopathic
Oncology” 2nd Ed., 2012
 Pitchford, Paul, “Healing with Whole
Foods; Asian Traditions and Modern
Nutrtion,”,3rd Ed., 2002