Overhead view of healthy soul-food ingredients: collards, sweet potatoes, black-eyed peas, okra, fish and spices

Food as Medicine

Your grandmother's plate, cooked lighter

What to eat more of, what to eat less of, and what to stay away from. Which foods help protect your heart, breasts, colon, bones, brain, hair and skin, and how strong the proof really is.

Eat more / less / avoid Food protects chart Condition by condition Hair, skin & nails Nutrients by age What raises risk Soul food roots Reading labels Salt & sugar swaps Budget shopping

Woman around 58 with silver locs cooking in a kitchen full of herbs

The honest truth first

No single food saves you. Your everyday pattern does.

No one food prevents or cures any disease. The American Institute for Cancer Research says it plainly: the overall way you eat matters more than any "superfood." So on this page we say "may help lower risk," never "prevents" or "cures."

Here's the good news. The pattern that protects us is the one our foremothers actually lived on: greens, beans, grains, garden vegetables, fish, and meat used as seasoning, not the center of the plate. The heavy salt, sugar and frying came later.

Strong randomized trials or consistent big studies, backed by groups like the World Cancer Research Fund (WCRF), American Heart Association (AHA) or FDA.
Good consistent observational studies plus some trials.
Some mixed or limited studies, small trials.
Early lab, animal or a few small human studies. A nice food, no promises.

Mrs. Revell says

Nobody's taking your collards or your Sunday dinner. We're just taking the ham hock out of the pot and putting the flavor back in with onion, garlic and a little smoke. Same love, less salt.

The three lists

Eat more · Eat less · Stay away from

Print these and put them on the refrigerator. Every swap keeps the flavor of home.

Healthy plate: half non-starchy vegetables like greens and okra, a quarter lean protein like fish or beans, a quarter whole grains or sweet potato, water on the side — The plate method used by the American Diabetes Association: half non-starchy vegetables, a quarter protein, a quarter whole grains or starchy vegetables, and water to drink.

Eat more of

Food	Why it helps	Easy soul / Caribbean / African way to eat it
Leafy greens (collards, kale, callaloo, mustard, turnip greens)	Fiber, folate, calcium, vitamins A, C and K	Greens with smoked turkey or smoked paprika, not ham hock; Nigerian-style efo (spinach stew) with less oil
Beans and peas (black-eyed peas, red beans, lentils, chickpeas, pigeon peas)	Plant protein, iron, fiber, potassium	Rice and peas, hoppin' John, lentil soup, Ghanaian red-red (black-eyed pea stew)
Fatty fish (salmon, sardines, mackerel, trout)	Omega-3s for heart, skin and brain	Baked salmon, escovitch-style baked fish, salmon cakes
Sweet potatoes, carrots, pumpkin, squash	Beta-carotene (vitamin A) for skin	Baked, mashed with cinnamon, in soups
Berries, citrus, mango, guava, pineapple	Vitamin C for collagen; antioxidants	Fresh, or frozen in smoothies
Whole grains (oats, brown rice, millet, fonio, whole wheat)	Fiber that helps lower LDL cholesterol	Brown-rice jollof, oatmeal, fonio or millet porridge
Nuts and seeds (walnuts, pumpkin, sunflower, flax, sesame)	Healthy fats, zinc, vitamin E, selenium	1–2 Tbsp on oatmeal or salads; groundnut stew made with natural peanut butter
Eggs, lean poultry, Greek yogurt	Protein (hair is protein), biotin	Breakfast scrambles, jerk chicken
Okra, tomatoes, peppers, onions, garlic	Fiber, vitamin C, flavor without salt	Okra stew, gumbo with the trinity
Avocado, olive oil	Heart-healthy unsaturated fat	Dressings, sautés, smoothies
Water and unsweetened teas	Hydration for skin and nails	Spa water, rooibos, sorrel with just a little honey

Eat less of

Food	Why	Better swap
Ham hocks, fatback, salt pork, bacon	High sodium and saturated fat	A small piece of smoked turkey, smoked paprika, liquid smoke
Deep-fried foods (fried chicken, fish, fritters)	Extra calories and fats	Oven or air-fried with a cornmeal crust
White rice, white bread, white pasta	Fast blood-sugar rise, little fiber	Brown rice, whole wheat, fonio, half cauliflower rice
Bouillon cubes, seasoning salt, seasoning packets	Very high sodium	Homemade salt-free seasoning, fresh herbs, citrus
Sweet tea, soda, fruit punch, sweetened juices	Added sugar	Sorrel or rooibos with a little honey; spa water
Processed and cured meats (hot dogs, sausage, deli meat, scrapple, Spam, corned beef)	Sodium and nitrites; processed meat is linked to colorectal cancer and heart disease	Fresh chicken, fish, beans
Butter, lard, shortening in baking	Saturated fat	Olive or avocado oil; a little butter just for flavor
Canned foods with added salt	Sodium	"No salt added" cans; rinse beans
Full-sugar desserts (pies, cobblers, cakes)	Added sugar	Fruit with cinnamon, a sweet potato pie smoothie, smaller slices
Alcohol	Raises blood pressure and breast cancer risk; dries skin	Sparkling water with lime and mint, or a sorrel spritzer

Stay away from

Item	Why	Notes
Trans fats ("partially hydrogenated oil" on labels)	Raise bad cholesterol and lower good	Mostly gone from US food, but check imported and older products
Tobacco and vaping	Damage blood vessels, age skin, harm hair follicles	Free help: 1-800-QUIT-NOW
"Detox" teas, laxative teas, megadose "hair growth" pills	Dehydration, electrolyte problems; high-dose biotin can throw off lab tests, including heart-attack tests	Tell your doctor about every supplement before blood work
Swallowing essential oils	Can be toxic even in small amounts	Diluted skin and scalp use only
Unripe or badly prepared ackee	Hypoglycin can cause dangerously low blood sugar	Eat only fully opened, properly prepared ackee from trusted sources
Licorice root tea or real black licorice in large amounts	Can raise blood pressure and lower potassium	Avoid especially with high BP or heart problems
Grapefruit with certain medicines	Interacts with some statins, BP and heart medicines	Ask your pharmacist
Untested sea moss, herbal powders, skin-lightening creams	Possible heavy metals, mercury, steroids or hydroquinone	Buy only products with ingredient lists and third-party testing
Honey for babies under 1	Infant botulism risk	Fine for older kids and adults
Mixing herbs with blood thinners, BP, thyroid or diabetes medicines without asking	Can make medicines too strong or too weak	One call to your pharmacist is free

Sources: American Diabetes Association plate method · AHA diet recommendations · FDA trans fat · FDA biotin warning · CDC tobacco · NCCIH licorice root

The master chart

Food → what it may help protect against

Forty-two everyday foods, the nutrient that matters, what the research links it to, how strong that research is, and where the food comes from. Short-hand: heart, BP (blood pressure), cancer, diabetes (type 2), bone, brain, gut, fibroids, inflammation.

Grid of food photos with the body area each may help: heart, blood pressure, bones, brain, gut, skin — Food and the body areas it may help. Details and evidence in the table.

#	Food	Key nutrient	Helps with	Evidence	African / diaspora roots
1	Broccoli, cabbage, cauliflower, Brussels sprouts, kale	Sulforaphane, fiber, vitamin C, folate	Cancer (colorectal, breast), heart, gut. Human proof is mostly observational.	Some	Mediterranean and European in origin. Cabbage is now an everyday stew and slaw vegetable in Ghana, Nigeria and the US South.
2	Collard, mustard and turnip greens; spinach	Folate, vitamin K, carotenoids, calcium, magnesium, nitrates	Heart, BP, bone, brain, cancer, fibroids. Non-starchy vegetables linked (limited) to lower ER-negative breast cancer. Warfarin: keep greens steady.	Good	Collards are Mediterranean, but slow-cooked greens with pot likker echo West African leaf stews (efo, cassava-leaf and potato-leaf stews).
3	Berries	Anthocyanins, vitamin C, fiber	Heart, brain, cancer, diabetes. Brain link is observational.	Some	North American and European. Not African.
4	Tomatoes (cooked, sauce, paste)	Lycopene, vitamin C, potassium	Heart, skin, cancer. Absorbs better cooked with a little oil. Not a sunscreen.	Some	South American in origin; now the red heart of West African stews and jollof.
5	Beans, lentils, chickpeas	Fiber, plant protein, folate, potassium, iron	Heart, BP, diabetes, colorectal cancer, gut, weight. Core of DASH.	Strong	Cowpeas and pigeon peas are African crops; kidney and pinto beans are American; lentils are Near Eastern and central to Ethiopian cooking (misir wot).
6	Black-eyed peas	Fiber, folate, protein, iron, potassium	Heart, diabetes, gut, anemia	Good	Domesticated in West Africa and carried across the Atlantic. New Year's hoppin' John; akara and moin moin in Nigeria. [Documented]
7	Whole grains (brown rice, whole wheat, barley, quinoa)	Fiber, magnesium, B vitamins	Heart, diabetes, colorectal cancer (WCRF "probable"), gut	Strong	Africa gave the world African rice (domesticated along the Niger), sorghum, pearl millet, fonio and teff. West African women's rice skill shaped Carolina rice culture. [Documented]
8	Oats	Beta-glucan soluble fiber	LDL cholesterol (FDA-authorized claim), diabetes, gut. Choose plain oats.	Strong	European grain. The African cousin: millet, sorghum or fonio porridge.
9	Ground flaxseed	ALA omega-3, lignans, fiber	Heart, BP, gut. AICR: safe to eat; breast-cancer benefit not proven. Grind it.	Some	Near Eastern crop long grown in Ethiopia, where flaxseed (telba) is made into a drink.
10	Garlic, onions	Organosulfur compounds, quercetin	Heart, colorectal and stomach cancer (limited), inflammation. Garlic pills can thin blood.	Some	Central Asian in origin; eaten in ancient Egypt, where an old Greek account says pyramid workers were fed garlic and onions. [Ancient account]
11	Turmeric	Curcumin	Inflammation, joint pain. Supplements linked to liver injury; use as a spice.	Early	South Asian. Came to the Caribbean with Indian communities. Not African.
12	Ginger	Gingerols	Nausea (best-supported), inflammation, gut	Good nausea	Southeast Asian, but grown in West Africa for centuries; Nigeria is now a top grower.
13	Green tea	EGCG catechins	Heart, cancer, brain. Brewed tea is fine; extract pills linked to liver injury.	Some	Chinese. North Africa made it its own: Moroccan mint tea is brewed with Chinese green tea.
14	Citrus	Vitamin C, flavonoids, potassium, folate	Heart, skin (collagen), iron absorption, immunity. Grapefruit interacts with many drugs.	Good	Asian in origin; limes and sour oranges are now basic to Caribbean and West African cooking.
15	Sweet potato	Beta-carotene, fiber, potassium	Heart, BP, skin, gentler on blood sugar than white potato	Some	American. Enslaved Africans cooked it in place of West African yams, and the word "yam" stuck. [Documented]
16	Carrots	Beta-carotene, fiber	Skin, eyes, cancer (limited), heart	Some	Central Asian. Not African.
17	Okra	Soluble fiber, folate, vitamin K, magnesium	Gut, diabetes and heart (lab/animal studies only). Roast or stew, don't deep-fry.	Early	An African crop. "Gumbo" comes from Bantu words for okra. [Documented]
18	Salmon, sardines	EPA/DHA omega-3, vitamin D, protein	Heart, brain, bone, inflammation, fibroids (vitamin D). AHA: fish twice a week. Low mercury.	Good	Smoked mackerel and herring are kitchen staples in Ghana and Nigeria; Senegal and Morocco fish for sardines.
19	Walnuts	ALA omega-3, polyphenols	Heart, brain (PREDIMED trial used nuts)	Good	Not African.
20	Almonds	Vitamin E, magnesium, fiber, calcium	LDL cholesterol, diabetes, skin. A small handful is a serving.	Good	Near Eastern; grown in Morocco and across North Africa.
21	Avocado	Monounsaturated fat, fiber, potassium, folate	Heart, BP when it replaces butter or processed meat	Some	Mexican. Kenya is now Africa's leading avocado exporter.
22	Extra-virgin olive oil	Monounsaturated fat, polyphenols	Heart (PREDIMED randomized trial), diabetes, brain, inflammation	Good	Mediterranean, including North Africa: Tunisia and Morocco are major olive oil makers.
23	Apples	Pectin fiber, quercetin	Heart, diabetes, gut. Pennsylvania grows lots; keeps all winter.	Some	Central Asian. A Pennsylvania food, not an African one.
24	Mushrooms	Fiber, B vitamins, selenium; vitamin D if UV-exposed	Bone (UV mushrooms), inflammation, cancer (early)	Early	Local: Kennett Square, PA is the mushroom center of the US.
25	Yogurt, kefir	Probiotics, calcium, protein	Gut, bone, diabetes (FDA qualified claim, "limited evidence"), fibroids (dairy). Pick plain.	Some	Fermented milk is old African food: Fulani nono in West Africa, Maasai and Kalenjin soured milk in East Africa.
26	Eggs	Protein, choline, lutein, vitamin D, B12	Brain, eyes, hair (protein), muscle. AHA: about one a day fits for healthy people.	Some	Eaten everywhere; boiled eggs go into West African stews and Nigerian egg sauce.
27	Pumpkin seeds	Magnesium, zinc, iron, protein	BP, hair (zinc and iron), bone, diabetes. Good for anemia-prone women.	Some	Squash is American. The West African cousin is egusi, ground melon seeds that thicken soups.
28	Brazil nuts	Selenium (very high)	Thyroid, antioxidant enzymes. Limit to 1–2 a day: too much selenium causes hair loss and brittle nails.	Some	South American. Not African.
29	Watermelon	Lycopene, citrulline, water, potassium	Hydration, heart, skin. Small studies only.	Early	An African domesticate, from northeast Africa; it came to the Americas with Africans. [Documented: Carney & Rosomoff]
30	Beets, beet juice	Nitrates, folate, potassium	BP (short-term in small trials), stamina. High oxalate: careful with kidney stones.	Some	Mediterranean. Not African.
31	Bananas	Potassium, fiber	BP and heart through potassium (DASH), gut. Kidney disease: ask about potassium.	Good	Southeast Asian, but bananas and plantains have fed East and Central Africa for many centuries (Ugandan matoke).
32	Hibiscus tea (sorrel, bissap)	Anthocyanins	BP: a small, short trial showed a modest drop. Ask your clinician if pregnant or on BP or water pills. Skip the sugar.	Some	West African: bissap in Senegal and Mali, zobo in Nigeria; carried to the Caribbean as sorrel. [Documented]
33	Cinnamon	Polyphenols	Blood sugar: trials mixed. Cassia contains coumarin; spice amounts only.	Early	Sri Lankan and Chinese. Not African.
34	Dark chocolate (70%+)	Cocoa flavanols, magnesium	Heart, BP. The big COSMOS trial's cocoa supplement did not cut total heart events. A treat, not medicine.	Early	Cocoa is American, but Côte d'Ivoire and Ghana now grow most of the world's cocoa.
35	Coffee	Chlorogenic acids, caffeine	Endometrial and liver cancer (WCRF "probable" lower risk), diabetes. Skip sugary creamers. Pregnancy: under 200 mg caffeine a day.	Good	Born in Africa: coffee comes from the highlands of Ethiopia, home of the buna coffee ceremony. [Documented]
36	Water	Hydration	Kidney stones, skin, gut, weight (when it replaces sugary drinks)	Some	—
37	Soy foods (tofu, edamame, soy milk)	Isoflavones, protein, fiber	Heart, bone, breast cancer. AICR: soy foods are safe, even for breast cancer survivors; supplements differ.	Good	East Asian. Not African.
38	Peanuts, natural peanut butter	Healthy fats, niacin, protein	Heart, diabetes. No added sugar or hydrogenated oil.	Good	South American, taken to Africa, then brought to the South by enslaved Africans; "goober" is from Kikongo nguba. Groundnut stew (maafe) is West African. [Documented]
39	Cantaloupe, mango, peaches	Beta-carotene, vitamin C, potassium	Skin, heart. Fruit linked to fewer fibroids in the Black Women's Health Study.	Some	Mango is South Asian and now grows all over West Africa and the Caribbean; peaches are Chinese.
40	Low-fat milk, fortified dairy	Calcium, vitamin D, potassium	Bone, BP (DASH), colorectal cancer (WCRF "probable"), fibroids. Lactose-intolerant? Lactose-free milk, yogurt, fortified soy.	Good	Herding peoples like the Fulani and Maasai built whole cultures on milk; many other Africans are lactose intolerant, so alternatives are fine.
41	Sardines or canned salmon with bones	Calcium, vitamin D, omega-3	Bone, heart. The cheapest calcium-plus-D for non-milk drinkers.	Good	Canned sardines are a pantry staple across West Africa.
42	Lean poultry, fish, beans instead of red meat	Iron, protein	Anemia, hair, muscle, without the colorectal risk of red and processed meat	Good	Our ancestors mostly used meat to season vegetables, beans and grains, not as the whole plate.

Medicine flags: warfarin users keep vitamin K (greens) steady; grapefruit interacts with many drugs; kidney disease may mean limiting potassium (bananas, potatoes, tomatoes, beets, greens) and phosphorus. Always ask your doctor or a dietitian.

Sources: AICR Foods That Fight Cancer · WCRF/AICR recommendations · Harvard Nutrition Source · AHA fish · NIH ODS selenium · NCCIH turmeric · NCCIH green tea · FDA yogurt claim · USDA hibiscus trial · PREDIMED · COSMOS cocoa · Roots: Carney & Rosomoff, Jessica B. Harris, NPS Gullah

Condition by condition

What food can (and can't) do

Open the one you care about. Each says what to eat more of, less of, what to avoid, and how strong the proof is, honestly.

Breast cancer (including triple-negative)

Black women are about twice as likely as white women to get triple-negative breast cancer (TNBC). In one Women's Health Initiative analysis, about half of that gap was statistically explained by metabolic problems: a large waist, diabetes, high cholesterol and high blood pressure. Those are things eating and movement affect. But be clear: no diet has been proven to prevent triple-negative breast cancer. There is very little direct research.

Eat more: non-starchy vegetables (WCRF: limited evidence of lower risk of ER-negative breast cancer, the type that includes TNBC), carotenoid foods (carrots, sweet potato, greens), fiber, soy foods, whole grains.

Eat less: added sugar, refined grains, sugary drinks (for weight and metabolic health).

Avoid / limit hardest: alcohol. WCRF calls alcohol a "convincing" cause of breast cancer before and after menopause, with no safe amount. The US Surgeon General (2025) says about 16.4% of breast cancers are linked to alcohol, and risk may rise with about one drink a day.

Other strong levers: staying active; a healthy weight after menopause; breastfeeding (WCRF "convincing"). Honest detail: WCRF found more body fat in young adulthood is linked to slightly lower premenopausal breast cancer, so it's not as simple as "weight = cancer." Mammograms start at 40 (USPSTF 2024).

Alcohol: StrongWeight after menopause: StrongVegetables & ER-negative: SomeDiet for TNBC in Black women: Early

Sources: WCRF breast cancer · Surgeon General alcohol advisory · TNBC risk meta-analysis · USPSTF 2024

Colorectal cancer

Eat more: whole grains, fiber foods (beans, vegetables, fruit) and dairy or calcium. WCRF rates each "probable" lower risk.

Eat less: red meat. WCRF: no more than about 3 portions a week, 12–18 oz cooked in total.

Avoid: processed meat (hot dogs, bacon, sausage, deli meat, scrapple). The WHO cancer agency (IARC) classes it as Group 1, a known cause; each 50 g a day is linked to about 18% higher risk. Alcohol also raises risk.

Other: body fat raises risk and activity lowers it (both "convincing"). Start colon screening at 45 (USPSTF), earlier with family history.

Strong

Sources: WCRF colorectal · IARC Q&A · WCRF red meat

Uterine (endometrial) cancer

Black women have higher death rates from uterine cancer (NCI). The biggest food-related lever is body weight: WCRF calls body fat a convincing cause.

Eat more: coffee (WCRF "probable" lower risk), fiber-rich, low-glycemic foods.

Eat less: high-glycemic foods: white bread, sweets, sugary drinks (WCRF "probable" higher risk).

Also know: the NIH Sister Study linked frequent hair-straightener use to higher uterine cancer risk. See our History and Hair pages.

Weight: StrongCoffee & glycemic load: Good

Sources: WCRF endometrial · NCI uterine cancer · NIEHS Sister Study

Cervical cancer

Truth first: cervical cancer is caused by HPV. The big protections are the HPV vaccine, Pap/HPV screening and not smoking, not food. Fruits and vegetables (folate, carotenoids, vitamin C) support overall cell and immune health.

Vaccine + screening: StrongDiet: Some/Early

Sources: NCI cervical · CDC prevention

Heart disease

Eat more: vegetables, fruit, whole grains, beans, nuts, fish twice a week, olive oil in place of butter or lard.

Eat less: saturated fat (fatty meats, butter, lard), added sugar, sodium.

Avoid: trans fat (check older and imported products), processed meat, sugary drinks.

The PREDIMED randomized trial found a Mediterranean pattern with olive oil or nuts lowered heart events. Heart disease is the leading killer of American women; Go Red for Women's message is to know your numbers: blood pressure, cholesterol, blood sugar.

Strong

Sources: AHA recommendations · Go Red for Women · PREDIMED

High blood pressure (the DASH plan)

DASH (Dietary Approaches to Stop Hypertension, from the NIH) is built on vegetables, fruit, low-fat dairy, whole grains, beans, nuts, fish and poultry, and is low in saturated fat and sweets. In trials it lowered blood pressure within about two weeks, and more when sodium was also cut.

Sodium: AHA says no more than 2,300 mg a day, ideally 1,500 mg for most adults, especially with high BP. The FDA says Americans average about 3,400 mg. Most comes from packaged and restaurant food, not the shaker.

Potassium foods: bananas, beans, greens, sweet potatoes, avocado, tomatoes, yogurt. (Kidney disease: ask first.)

Eat less / avoid: seasoning salt, bouillon cubes, cured meats, canned soups, chips, fast food, pickled foods.

DASH daily servings poster: vegetables, fruit, grains, low-fat dairy, lean protein, nuts and beans, sodium limit — DASH at a glance: the food groups and the sodium limit.

Strong

Sources: NHLBI DASH · AHA sodium · FDA sodium

Type 2 diabetes

Eat more: non-starchy vegetables, beans, whole grains, nuts, plain yogurt. Use the plate method: ½ vegetables, ¼ protein, ¼ carbs.

Eat less: refined carbs, white rice and bread, sweets.

Avoid: sugary drinks: soda, sweet tea, fruit punch, juice drinks.

Proof it works: in the original Diabetes Prevention Program trial, modest weight loss plus activity cut the risk of type 2 diabetes by 58%. The CDC's National DPP offers this as a program in Philadelphia and online.

Strong

Sources: ADA food & nutrition · CDC Diabetes Prevention Program · Harvard sugary drinks

Uterine fibroids

Fibroids are far more common and more severe in Black women. The diet research is observational: it shows links, not proof.

Vitamin D: in an NIEHS study of women 35–49, having enough vitamin D was linked to about 32% lower odds of fibroids, and far fewer Black women than white women had enough. Ask your doctor to check your level. Food sources: fatty fish, eggs, fortified milk or soy milk, UV mushrooms.

Dairy and fruit: in the Black Women's Health Study, more dairy and more fruit were linked to fewer fibroids, and green vegetables in earlier work.

Eat less: red and processed meat (weak, older evidence) and alcohol (some studies link beer to risk).

Heavy bleeding from fibroids can cause anemia; see the anemia section below.

Vitamin D: SomeDairy / fruit: SomeRed meat: Early

Sources: Baird et al., Epidemiology 2013 · Black Women's Health Study · Wise et al., AJCN 2011 · fibroid diet review

Hair loss

Truth first: for Black women the biggest causes are often traction alopecia (from tight styles) and CCCA (central centrifugal cicatricial alopecia, a scarring loss that starts at the crown). Those are styling and scalp problems, not food. See a dermatologist early; scarring hair loss can be permanent.

When food matters: when there's a deficiency. Low iron (ferritin), low protein, low vitamin D or low zinc can drive shedding, and fixing a true deficiency can help.

Eat: eggs, beans, fish, lean meat, greens with vitamin C, pumpkin seeds. Avoid crash diets: shedding can start 2–3 months later.

Avoid megadoses: too much selenium (Brazil nuts, pills) and too much vitamin A cause hair loss. High-dose biotin can make heart and thyroid lab tests wrong (FDA warning).

Fixing a deficiency: Good"Hair foods" without deficiency: Early

Sources: AAD hair-loss causes · AAD traction alopecia · FDA biotin · NIH ODS iron

Skin aging and dark spots

The biggest levers are sun protection and not smoking. Melanin helps, but it doesn't prevent sun damage, dark spots or skin cancer. The AAD advises broad-spectrum SPF 30+ for everyone; tinted sunscreens with iron oxides help more against the visible light that darkens melasma.

Eat more: vitamin C foods (collagen), tomatoes (lycopene), carotenoid foods, healthy fats, water.

Eat less: added sugar (glycation is one proposed way it ages skin). Some studies link high-glycemic diets, and less consistently skim milk, to acne.

Some

Sources: AAD skin aging · AAD acne and diet · AAD sunscreen

Bones (osteoporosis)

Eat more: calcium (dairy, fortified soy milk, collards, sardines with bones, calcium-set tofu), vitamin D (fish, fortified foods), protein, potassium-rich produce.

Move: weight-bearing exercise (walking, stairs, lifting) builds and keeps bone.

Eat less: extra sodium, heavy alcohol, soda in place of milk.

Black women have higher average bone density but still get osteoporosis, and are less likely to be screened or treated; outcomes after a hip fracture can be worse. Ask about a bone density scan at 65, or sooner with risk factors. Lactose intolerant? Use lactose-free milk, yogurt or fortified soy.

Calcium + D + exercise: Strong

Sources: NIH ODS calcium · NIH ODS vitamin D · Bone Health & Osteoporosis Foundation

Anemia (low iron)

Heavy periods, including from fibroids, are a major cause of low iron in women.

Eat more: heme iron (chicken, fish, sardines, lean beef in moderation) and plant iron (beans, black-eyed peas, lentils, greens, pumpkin seeds, fortified cereal) paired with vitamin C (citrus, peppers, tomatoes).

Timing: drink tea and coffee between meals, not with your iron meal; they block absorption.

Avoid: taking high-dose iron without a blood test. Keep iron pills away from children; they are a leading cause of poisoning.

Strong

Sources: NIH ODS iron · NHLBI iron-deficiency anemia

Kidneys

Black Americans are more than four times as likely as white Americans to develop kidney failure (NIDDK). High blood pressure and diabetes are the main drivers, and APOL1 gene variants also play a part.

Healthy kidneys: DASH-style eating, water, vegetables; control BP and blood sugar.

Eat less: sodium, processed meat, very high-protein fad diets. Don't overuse pain pills like ibuprofen (NSAIDs).

If you have kidney disease: potassium (bananas, potatoes, tomatoes), phosphorus (dark colas, "phos" additives) and protein may need limits, set by a dietitian for you. Beets, spinach and nuts are high-oxalate (stones).

BP and sugar control: StrongDiet details: individual

Sources: NIDDK race and kidney disease · NIDDK CKD eating · National Kidney Foundation

Brain health and Alzheimer's (the MIND diet)

MIND mixes Mediterranean and DASH: leafy greens, other vegetables, berries, nuts, beans, whole grains, fish, poultry, olive oil; less butter, cheese, red meat, fried or fast food, and pastries.

Honest evidence: observational studies linked MIND to slower memory decline. But the 2023 randomized trial in the New England Journal of Medicine (604 older adults, 3 years) found no significant difference versus a control diet. Both groups improved, likely from counseling and mild weight loss.

Still worth it: what's good for blood vessels and blood pressure is good for the brain. Black Americans have higher Alzheimer's and dementia rates, and high BP and diabetes are key drivers.

Some

Sources: MIND trial, NEJM 2023 · MIND review · Alzheimer's Association

Mood and depression

The small SMILES trial (2017, 67 people) found a Mediterranean-style diet with a dietitian's help improved depression symptoms more than social support alone. Big observational studies link ultra-processed foods and sugary drinks to higher depression risk.

Eat more: vegetables, fruit, beans, whole grains, fish (omega-3), nuts, fermented foods.

Eat less: ultra-processed snacks, sugary drinks, alcohol (a depressant). Food supports, never replaces, therapy or medicine. In crisis, call or text 988.

Some

Sources: SMILES trial · NIMH depression

PCOS

The 2023 International Evidence-based PCOS Guideline says no one diet type is proven better than another. General healthy eating and activity, plus weight loss where it applies, improve insulin resistance and symptoms.

Eat more: fiber, beans, vegetables, whole grains, lean protein, low-glycemic carbs.

Eat less: refined carbs, sugary drinks. Spearmint tea has small, early studies on androgens (see Recipes).

Avoid: pricey "PCOS detox" kits and supplement stacks sold online.

Healthy eating: GoodSpecial "PCOS diets": Early

Sources: 2023 PCOS Guideline (Monash) · NICHD PCOS

Lupus

Lupus is 2–3 times more common in Black women and often more severe.

Eat more: a Mediterranean-style pattern, fatty fish (small trials show modest benefit), calcium and vitamin D (steroids thin bone), vegetables and fruit.

Eat less: salt and saturated fat. Lupus raises heart and kidney risk, and steroids raise BP.

Avoid: alfalfa sprouts and alfalfa supplements (linked to flares) and "immune-boosting" supplements like echinacea. Check garlic supplements with your rheumatologist.

Some / Early

Sources: Lupus Foundation of America · Johns Hopkins Lupus Center · CDC lupus

Mrs. Revell says

I won't lie to you to sell you a tea. Some of this has strong proof and some of it is just a good habit. Eat the greens anyway, and still keep your mammogram, your colonoscopy and your blood pressure check. Food and the doctor work together.

Hands with natural nails holding fresh fruit

Beauty from the plate

Foods for hair, skin and nails

Food fixes hair, skin and nail problems mainly when the problem is caused by a deficiency: low iron, low protein, very low calories. If you aren't low, extra vitamins usually don't grow more hair, and some (selenium, vitamin A) cause hair loss when overdone.

The good news: most of the best foods are already our kitchen staples. Greens, black-eyed peas, sardines, sweet potatoes and okra. Think "your grandmother's plate, cooked lighter," not foreign superfoods.

Food	Key nutrients	Why it matters
Eggs	Protein, biotin (about 10 mcg per egg), B12, selenium	Hair is mostly keratin, a protein; biotin and B12 support new cells
Salmon, sardines, mackerel	Omega-3 (EPA/DHA), vitamin D, protein, B12, selenium	One of the few natural vitamin D foods; omega-3s support the skin barrier
Oysters, crab, lean beef	Zinc (oysters are the richest), iron, B12	Low zinc is linked to hair loss and slow healing
Leafy greens	Folate, beta-carotene, vitamin C, plant iron, vitamin K	Folate supports cell division; vitamin C helps absorb plant iron
Sweet potato, carrots, butternut squash	Beta-carotene	Vitamin A for skin cell turnover; food beta-carotene does not cause the overdose pills can
Beans, lentils, black-eyed peas, chickpeas	Plant protein, iron, zinc, folate, fiber	Cheap protein plus iron; pair with vitamin C foods
Nuts and seeds (almonds, sunflower, pumpkin, walnuts, flax, chia)	Vitamin E, zinc, ALA omega-3, protein	Vitamin E is an antioxidant for skin; pumpkin seeds are a good zinc source
Brazil nuts	Selenium, very high	One or two is plenty. 6–8 nuts can pass the daily safe upper limit
Avocado	Vitamin E, healthy fats, folate	Fats help you absorb vitamins A, D, E and K
Berries, citrus, bell peppers, guava, kiwi	Vitamin C, polyphenols	Vitamin C is required to build collagen
Greek yogurt, cottage cheese, chicken, turkey, tofu	Protein, B12	Enough daily protein prevents protein-related shedding
Fortified cereals and plant milks	Vitamin D, B12, folic acid, iron	Important for vegans and women over 50
Water	Hydration	Dry, dull skin and brittle nails show dehydration first

Poster of foods for hair, skin and nails: eggs, salmon, greens, sweet potato, beans, pumpkin seeds, citrus, water — Hair, skin and nail foods at a glance.

"Gummies can fool your heart test." High-dose biotin can make troponin (heart attack) and thyroid labs wrong. Tell your doctor and the lab.

"More selenium = more hair loss." In 2008 a mislabeled supplement sickened 201 people; most lost hair and many had brittle, discolored nails.

"Crown thinning is a dermatologist visit, not an oil problem." CCCA scars for good when untreated.

Sources: NIH ODS biotin · ODS zinc · ODS vitamin A · ODS vitamin C · 2008 selenium outbreak · AAD hair loss

How much do I need?

Key vitamins and minerals for girls and women, by age

Daily amounts from the NIH Office of Dietary Supplements (RDA, or AI where marked) and the Dietary Guidelines for fiber. These are food targets, not a reason to buy pills. Your doctor may advise more or less.

Girls 9–13Growing bones

Teens & 20sIron and folate

30s–50Iron, heart

51 and upCalcium, D, B12

Nutrient	Girls 9–13	Teens 14–18	Women 19–30	Women 31–50	Women 51–70	Women 71+	Pregnancy (19+)	Good food sources
Calcium	1,300 mg	1,300 mg	1,000 mg	1,000 mg	1,200 mg	1,200 mg	1,000 mg	Milk, yogurt, fortified soy milk, collards, sardines with bones, calcium tofu
Vitamin D	600 IU	600 IU	600 IU	600 IU	600 IU	800 IU	600 IU	Salmon, sardines, eggs, fortified milk, UV mushrooms
Iron	8 mg	15 mg	18 mg	18 mg	8 mg	8 mg	27 mg	Beans, greens, lean meat, sardines, pumpkin seeds, fortified cereal
Folate (DFE)	300 mcg	400 mcg	400 mcg	400 mcg	400 mcg	400 mcg	600 mcg	Black-eyed peas, lentils, greens, oranges, fortified grains
Vitamin B12	1.8 mcg	2.4 mcg	2.4 mcg	2.4 mcg	2.4 mcg*	2.4 mcg*	2.6 mcg	Fish, eggs, dairy, fortified cereal (*after 50, fortified foods absorb best)
Zinc	8 mg	9 mg	8 mg	8 mg	8 mg	8 mg	11 mg	Oysters, beef, crab, pumpkin seeds, beans
Vitamin C	45 mg	65 mg	75 mg	75 mg	75 mg	75 mg	85 mg	Citrus, peppers, guava, strawberries, tomatoes
Vitamin A (RAE)	600 mcg	700 mcg	700 mcg	700 mcg	700 mcg	700 mcg	770 mcg	Sweet potato, carrots, greens, mango (beta-carotene is safest)
Magnesium	240 mg	360 mg	310 mg	320 mg	320 mg	320 mg	350–360 mg	Pumpkin seeds, almonds, beans, greens, whole grains
Potassium (AI)	2,300 mg	2,300 mg	2,600 mg	2,600 mg	2,600 mg	2,600 mg	2,900 mg	Beans, bananas, sweet potatoes, greens, yogurt (kidney disease: ask)
Iodine	120 mcg	150 mcg	150 mcg	150 mcg	150 mcg	150 mcg	220 mcg	Iodized salt (a little), dairy, eggs, fish
Protein	34 g	46 g	46 g	46 g	46 g	46 g	71 g	Eggs, beans, fish, poultry, yogurt, tofu
Fiber	22 g	25 g	28 g	25 g	22 g	22 g	28 g	Beans, whole grains, vegetables, fruit, seeds
Sodium (limit)	under 1,800 mg	under 2,300 mg	under 2,300 mg	under 2,300 mg	under 2,300 mg	under 2,300 mg	under 2,300 mg	AHA ideal for most adults: 1,500 mg

Four-panel poster: girls, teens and 20s, 30s to 50, 51 and up, with the top nutrients for each — The few nutrients each age should watch most.

Vitamin D and melanin: darker skin makes less vitamin D from the same sun. National data show deficiency is more common in Black Americans. Ask for a 25-hydroxy vitamin D test before taking high doses, and don't go over 4,000 IU a day without your doctor.

Trying to get pregnant? Folic acid (400 mcg a day) before and during pregnancy helps prevent neural tube defects. Most prenatal vitamins cover it.

Upper limits matter: iron 45 mg, zinc 40 mg, selenium 400 mcg, vitamin A (retinol) 3,000 mcg, vitamin D 4,000 IU a day for adults. More is not better.

Sources: NIH Office of Dietary Supplements fact sheets (calcium, vitamin D, iron, folate, B12, zinc, vitamins C and A, magnesium, potassium, iodine) · Dietary Reference Intakes · Dietary Guidelines for Americans (fiber, sodium) · NHANES vitamin D analysis

Know the risks

Things that raise risk

These have the clearest evidence for doing harm. "Group 1" means scientists are sure it causes cancer; it does not mean it's as dangerous as tobacco.

Item	What the evidence says	Rating
Processed meat (bacon, sausage, hot dogs, deli meat, scrapple, ham, smoked pork)	IARC Group 1: causes colorectal cancer. Each 50 g a day (about one hot dog or a few deli slices) is linked to about 18% higher risk. WCRF: eat little, if any.	Strong
Red meat (beef, pork, lamb)	IARC Group 2A: probably causes cancer, mainly colorectal. WCRF: at most about 12–18 oz cooked a week.	Good
Alcohol, any amount	Causes at least 7 cancers, including breast. About 16.4% of US breast cancers are linked to alcohol; no safe level for cancer.	Strong
Sugary drinks (soda, sweet tea, juice drinks, sweetened coffee)	Linked to weight gain, type 2 diabetes and heart disease.	Strong
Fried foods	Frequent fried food is linked to more heart disease in big reviews; reused oil is worse. The acrylamide-cancer link in people is not consistent.	Some
High sodium	Raises BP, leading to stroke, heart and kidney disease. Salt-preserved foods probably raise stomach cancer risk.	Strong
Trans fats	Raise LDL and lower HDL. Removed from most US food; check imports.	Strong
Ultra-processed foods	In an NIH feeding study, people ate about 500 more calories a day on an ultra-processed diet and gained weight. Big studies link them to heart disease, diabetes and depression.	Good
Excess body fat	WCRF: a convincing cause of many cancers (postmenopausal breast, endometrial, colorectal, kidney, liver, pancreas), plus diabetes and heart disease. This is about metabolic health, not shame.	Strong
Megadose supplements (selenium, vitamin A, iron, zinc, biotin)	Hair loss, toxicity, wrong lab results.	Strong
Crash diets	Can trigger heavy shedding (telogen effluvium) 2–3 months later.	Good

Poster of foods and habits that raise risk: processed meat, alcohol, sugary drinks, salt, fried food — The short list of things worth cutting first.

Sources: IARC red and processed meat · PAHO/IARC · Surgeon General alcohol · Fried food meta-analysis (Heart 2021) · NCI acrylamide · Hall 2019 NIH study · BMJ ultra-processed review · Cleveland Clinic telogen effluvium

Where our food comes from

Soul food: roots, changes, and the road back

Soul food isn't the problem. The modern version, heavy on salt, sugar and frying, is a recent change. The original is greens, beans, grains and garden.

West and Central AfricaWomen grow and cook rice, okra, yams, black-eyed peas, millet, sorghum, watermelon, sesame and leafy greens; one-pot stews and slow-cooked greens. [Documented]
1600s–1800s: provision gardensEnslaved Africans plant African seeds and know-how in small gardens across the Americas to feed their families (Carney & Rosomoff, In the Shadow of Slavery). Everyday meals are mostly vegetables, beans and grains, with meat used as seasoning. [Documented]
Gullah Geechee coastFrom North Carolina to Florida, a rice-centered kitchen (red rice, okra soup, seafood, greens) keeps a direct line to West Africa. [Documented]
Great Migration, 1910s–1970sSouthern dishes move north to Philadelphia, Chicago and Detroit. Celebration foods (fried chicken, mac and cheese, sweets, pork-seasoned everything) slowly become everyday foods.
Mid-1960s: the name"Soul food" catches on with soul music and the Black Power movement.
Late 1900sCheap processed ingredients, salt, sugar, frying fat and food deserts drive up high blood pressure and diabetes. Food historians stress this is a modern shift, not the original diet.
1969: Freedom FarmFannie Lou Hamer starts the Freedom Farm Cooperative in Mississippi, growing food to fight hunger as a health issue. [Documented]
2011 to today: back to the rootsDr. Jessica B. Harris traces the food from Africa in High on the Hog (a 2021 Netflix series); chef Bryant Terry's Afro-Vegan recasts African, Caribbean and Southern dishes around plants.

Map-style poster of foods traveling from West Africa to the Caribbean and the American South: okra, black-eyed peas, rice, sesame, watermelon, hibiscus — Foods that traveled from West Africa to the Caribbean and the South.

Making soul food healthier, the old way

Instead of	Try
Ham hock or fatback in greens	Small smoked turkey wing, or smoked paprika plus onion, garlic and vinegar
Deep-fried chicken or fish	Cornmeal crust, oven at 425 °F or the air fryer
Mac and cheese with a pound of cheese	Sharp cheddar (half the amount, same flavor), whole-wheat pasta, hidden butternut or cauliflower
Candied yams with marshmallows	Roasted sweet potatoes with cinnamon and a little orange juice
White rice	Brown rice, or half brown and half white to start
Seasoning salt, bouillon cubes	Salt-free soul seasoning (in our Recipes)
Sweet tea by the pitcher	Sorrel or rooibos with one spoon of honey, or half sweet, half unsweet
Pound cake every Sunday	Fruit with lime and mint, and cake for real celebrations

Mrs. Revell says

My great-grandmother didn't eat fried chicken every day. That was Sunday, maybe. Monday through Saturday it was greens, beans, cornbread and whatever came out of the garden. Going back to our roots means going back to that.

Sources: Carney & Rosomoff · NPS Gullah study · Soul food overview · Peabody, High on the Hog · Smithsonian Gardens, Freedom Farm · Bryant Terry

Read before you buy

How to read a food label in 60 seconds

Nutrition Facts label with the serving size, sodium, added sugars, fiber and percent daily value circled — The five lines to check on every Nutrition Facts label.

Serving size first. All the numbers are for one serving. If you eat the whole bag, multiply.
Use the % Daily Value. The FDA's rule of thumb: 5% or less is low, 20% or more is high. Aim low for sodium, saturated fat and added sugars; high for fiber, calcium, iron, potassium and vitamin D.
Sodium. Compare brands; the same soup can differ by hundreds of milligrams.
Added sugars. The AHA suggests women keep added sugar to about 25 g (6 teaspoons) a day.
Fiber. Look for 3 g or more per serving in bread and cereal.
Ingredients are listed by weight, most to least. If sugar or salt is near the top, it's a big part of the food. "Whole wheat" or "whole grain" should be the first word for bread.
Watch for "partially hydrogenated" (trans fat).

Sodium words on the front

Salt/sodium-free: under 5 mg per serving
Very low sodium: 35 mg or less
Low sodium: 140 mg or less
Reduced sodium: at least 25% less than the regular version (can still be high)
No salt added: none added, but the food may have its own sodium

Hidden salt names

Monosodium glutamate (MSG)
Sodium nitrite / nitrate (cured meats)
Baking soda, baking powder
Disodium phosphate
Sodium benzoate
Seasoning salt, bouillon, soy sauce

Hidden sugar names

High-fructose corn syrup, corn syrup
Cane sugar, brown sugar, raw sugar
Words ending in "-ose" (dextrose, maltose, sucrose)
Honey, agave, molasses, syrup
Fruit juice concentrate
Evaporated cane juice

Sources: FDA: How to understand the Nutrition Facts label · FDA sodium in your diet · AHA added sugars · AHA sodium and salt

Small trades, big difference

Sodium and sugar swaps

Most of our salt is hiding in packaged and restaurant food, not the shaker. Taste buds adjust to less salt and sugar in a few weeks, so go slow and keep going.

Sodium swaps

Swap out	Swap in
Seasoning salt, bouillon cubes	Salt-free blend: smoked paprika, garlic and onion powder, thyme, black pepper, allspice
Canned soup	Homemade lentil or black-eyed pea soup; or low-sodium cans
Deli meat, hot dogs, scrapple	Home-roasted chicken or turkey, sliced; tuna or salmon salad
Regular canned beans and vegetables	"No salt added" cans, rinsed (rinsing removes some sodium)
Chips and salted snacks	Roasted chickpeas, unsalted nuts, air-popped popcorn
Soy sauce, hot sauce by the bottle	Low-sodium soy sauce; lime, vinegar, fresh hot peppers
Takeout several nights a week	A Sunday prep pot and leftovers

Sugar swaps

Swap out	Swap in
Soda (a 12-oz can has about 10 teaspoons of sugar)	Sparkling water with lime, or a splash of 100% juice
Sweet tea	Half sweet, half unsweet, then less; or sorrel or rooibos with one spoon of honey
Fruit punch and "juice drinks"	Water with sliced fruit; a small glass of real juice with a meal
Flavored oatmeal packets	Plain oats with fruit, cinnamon and a teaspoon of maple
Flavored yogurt	Plain yogurt plus berries
Sugary coffee creamer	Milk and cinnamon or vanilla
Dessert every night	Fruit most nights; dessert on special days

Side-by-side swap poster: seasoning salt to herb blend, soda to sparkling water, ham hock to smoked turkey, chips to roasted chickpeas — Swap this for that, one trade at a time.

Sources: AHA sodium · FDA sodium · Harvard sugary drinks · AHA added sugars

Black women shopping for produce at a Philadelphia farmers market

Eat well on a budget

Healthy food doesn't have to cost more

The cheapest healthy foods are the ones our grandmothers bought: dried beans, rice, oats, cabbage, carrots, sweet potatoes, greens in season, eggs and canned fish.

Plan the week and shop with a list (see our printable grocery list).
Buy dried beans and big bags of brown rice and oats; they cost far less per serving than canned or instant.
Frozen fruits and vegetables are just as nutritious and never spoil in the drawer.
Canned fish (sardines, salmon, tuna in water) is the cheapest omega-3 and calcium.
Check the unit price on the shelf tag, and try the store brand.
Buy in season (see our produce calendar). Collards in fall, peaches in August.
Cook once, eat twice. A pot of soup or chili is lunch for three days.
Grow a little: herbs, collards, peppers and okra grow in pots on a Philly stoop.

SNAP

SNAP at the market

Many Philadelphia farmers markets run by The Food Trust accept SNAP (EBT). Ask about Philly Food Bucks, which give you extra coupons for fruits and vegetables when you use SNAP.

WIC

WIC for moms and kids

Pregnant and breastfeeding women and children under 5 may get WIC food benefits, plus seasonal farmers-market checks. Call the Pennsylvania WIC office or ask your clinic.

Help

Food banks and pantries

Philabundance and neighborhood pantries share free groceries, often with fresh produce. See our Philly Guide for places near you.

Mrs. Revell says

A one-pound bag of dried black-eyed peas feeds my whole house twice. Don't let anybody tell you eating right is only for rich folks. Beans, greens and a pot: that's how we always did it.

Sources: USDA MyPlate: Healthy Eating on a Budget · The Food Trust (SNAP and Philly Food Bucks) · USDA WIC · Philabundance · PA Preferred

Ready to cook?

Every food on this page shows up in a recipe, from sorrel to salmon and collards to my family's Sunday cornbread.

Go to Recipes & Remedies See the Wellness Calendar