Strongest Evidence Base (Multiple Meta-Analyses & RCTs)

Vegetables

• Leafy Greens
  • Strongest mortality benefit in epidemiological studies
  • Nitrate content improves vascular function (RCTs)
  • Associated with reduced cognitive decline
  • Key: Spinach, Kale, Arugula, Swiss Chard
• Cruciferous Vegetables
  • Sulforaphane effects well-documented
  • Cancer-protective associations in multiple cohorts
  • Detoxification pathway activation
  • Key: Broccoli, Brussels Sprouts, Cauliflower

Fruits

• Berries
  • Cognitive benefits in RCTs
  • Cardiovascular benefits well-documented
  • Anthocyanin effects on inflammation
  • Key: Blueberries, Strawberries, Blackberries

Fats

• Olive Oil
  • Cardiovascular benefits (PREDIMED trial)
  • Mortality reduction in multiple studies
  • Anti-inflammatory effects
  • Key: Extra Virgin variety

Protein Sources

• Fatty Fish
  • EPA/DHA benefits extensively studied
  • Cognitive protection
  • Anti-inflammatory effects
  • Key: Sardines, Mackerel, Wild Salmon

Strong Evidence (Multiple Studies)

Plant Foods

• Nuts
  • Mortality benefit in large cohorts
  • Metabolic health improvements
  • Key: Walnuts, Almonds, Pistachios
• Legumes
  • Blue zone correlation
  • Fiber and protein benefits
  • Key: Lentils, Beans, Chickpeas

Functional Foods

• Mushrooms
  • Mortality association in population studies
  • Immune system effects
  • Key: Various varieties, especially Shiitake

Performance-Specific

• Beetroot
  • Endurance benefits (multiple RCTs)
  • Blood pressure effects
  • Nitrate mechanism understood
• Tart Cherry
  • Recovery benefits in athletes
  • Sleep quality improvement
  • Documented anti-inflammatory effects

Moderate Evidence (Some Studies)