Reddit reviews The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why

This generally agrees with the conclusions I've drawn from nerding out on nutrition info for the last year -- Dairy contains hormones and peptides that can promote rapid growth, which is why bodybuilders love it, but it can also promote cancer, especially in breast, prostate, and colon cells. It can also interfere with gut lining and affect the immune system of some people, but I don't remember how.

I've read that eggs can actually help fight breast cancer (in my 150 Healthiest Foods by Jonny Bowden http://www.amazon.com/150-Healthiest-Foods-Earth-Surprising/dp/1592332285) and there are numerous sources for countering the red meat is bad study -- just as a logical example, inuit folks eat like 90% animal products and are basically disease free until they start incorporating aspects of the western diet.

I don't remember the sources for most of my info bc this is just a hobby for me, and I'm extremely unorganized. And at work right now. Hope you find this interesting though :)

I really recommend the books by Dr. Johnny Bowden. Even if you end up moving between many systems of healthy eating before you choose one you really like his books will provide you with information that helps you make the best of however you choose to eat. Healthiest Meals, Foods

Also the Gourmet Nutrition series by John Berardi is pretty good as well. They have a few volumes and a lot of meal ideas. His precision nutrition program has it's fans and detractors but is kinda expensive.

The 150 Healthiest Foods by Jonny Bowden. The title sounds gimmicky, but Bowden really knows his stuff.

Supplements can be divides into categories

1. Vitamins - A, B, C, D, E, K etc
   
2. Minerals - Calcium, iron, magnesium, zinc, potassium,
   
3. Organic compounds - various herb extracts, green food powders, fish oil, enzymes.
   
   As you can probably guess, your supplement bill can run up steeply. There is really no substitute for knowing what each supplement is supposed to do, and for that you'll have to get into it and read.
   
   But here are a couple of point I think most people miss.
   
   
4. RDA for vitamins is generally much, much lower than RDA for minerals. You don't need as much, and IMHO, don't need to supplement them at all. I take vitamin C, but that's because my lifestyle is stressful (vit C blocks cortisol production), and I don't want to be chewing oranges all day long, so I pop a 1/3 of a pill every so often.
   Multivitamins are horrifying in their make-up proportions (to me) and minerals in them are simply not bio-available. So don't bother. For vitamin D, walk outside. Learn which foods contain what, and just eat the foods.
   
   
5. Minerals are very tricky. IMHO you cannot supplement with them at all, because most supplements don't contain the right chemical compounds for human absorption. Like iron for example, is Fe2O3 in supplements, rust in plain terms... Calcium and magnesium are basically chalk. Minerals need to be in something called chelate form, attached to some organic ion (amino acid ideally), to which they're not bound so tightly - allowing your body to actually separate and absorb the mineral. Again do your reading. I eat yogurt for calcium, dark chocolate and greens for magnesium, canned oysters and clams for iron and zinc, red meat for more iron, canned salmon with bones for more calcium, and I use potassium salts for some extra potassium, along with bananas and potatoes etc.
   
   
6. Here is when it gets expensive, supplement-wise, because if you understood me on points 1 and 2, you saw that you need to spend roughly 0-10$ on those supplements per month.
   Organic compounds are plentiful, and most are consumed by health nuts. Those supplements are usually something like concentrated food. And it's your choice whether to go for any of them. I advice you to get good fish oil, because if proper precautions are not taken, if oil is not purified and handled well/quickly, it'll spoil either during manufacturing or at some point during transport or even on the store shelf. And spoiled fish oil is not beneficial, but rather harmful. So get the most expensive one you can afford, sorry. The companies making high end fish oils are just doing it differently. You won't find high end fish oil in any supermarket. Hit up some GNCs at least. Or just eat canned costco wild salmon like I do, because you're a gambling person (I just decided "good enough", because it`s wild, and canned extremely quickly after catching)
   
   I recommend you borrow this somewhere

This isn't exactly what you're looking for, but it's not bad. It's not hugely comprehensive but there's some good info in it.

In terms of a book, I think The 150 Healthiest Foods on Earth by Jonny Bowden (nutritionist) is pretty close to what you're looking for. Excellent reference, very readable and evidence based. I used this book for several papers and assignments during my nutrition studies.