Whole Food Explorer
Nutrients from real foods.
Almonds
Nuts rich in vitamin E, magnesium, monounsaturated fats, and fiber.
Beef liver
Nutrient powerhouse with vitamin A, B12, choline, iron, and copper.
Black beans
Legume rich in fiber, plant protein, magnesium, and folate.
Broccoli
Cruciferous vegetable rich in vitamin C, K1, folate, and sulforaphane precursors.
Brussels sprouts
Mini crucifers with fiber, vitamin K1, vitamin C, and glucosinolates.
Eggs
Nutrient-dense whole food with high-quality protein, choline, and fat-soluble vitamins.
Extra-virgin olive oil
Culinary oil rich in oleic acid and polyphenols.
Green tea
Brewed leaves providing catechins (EGCG) and gentle caffeine.
Kale
Leafy green high in vitamin K1, A (as carotenoids), C, and minerals.
Lion’s Mane Mushroom
Edible mushroom with beta-glucans and unique terpenoids (hericenones/erinacines); culinary “seafood-like” texture and emerging cognitive interest.
Rolled oats
Whole grain providing beta-glucan fiber, magnesium, and manganese.
Salmon (wild)
Fatty fish rich in EPA/DHA omega-3s, vitamin D, and selenium.
Sardines (with bones)
Small oily fish rich in EPA/DHA, calcium, vitamin D, and selenium.
Shiitake mushrooms
Culinary mushroom with beta-glucans, B-vitamins, and umami compounds.
Spinach (raw)
Leafy green with folate, vitamin K1, magnesium, and lutein.
Sweet potato
Carotenoid-rich tuber providing fiber, potassium, and vitamin A precursors.
Turmeric
Golden spice rich in curcuminoids, used for inflammation and joint support.
Walnuts
Tree nut with ALA omega-3, magnesium, and polyphenols.
Yogurt (plain, unsweetened)
Fermented dairy providing protein, calcium, and live cultures for gut support.