The foundation of lasting health often begins in the kitchen. Here at Nature’s pHarmacy^®, we believe that food should nourish the body, support detoxification, and reduce immune burden. Our approach to nutrition focuses on purity, digestibility, and bioavailable nutrients that enhance well-being from the inside out. Here are 12 kitchen staples we recommend keeping on hand to build a truly health-supportive lifestyle.

1. Celtic Sea Salt^®

Not all salt is harmful. While processed table salt is stripped of its minerals and often contains additives like anti-caking agents, Celtic Sea Salt is harvested from clean coastal waters and retains its full spectrum of trace minerals—over 80 in total—including magnesium, calcium, and potassium.

Celtic Sea Salt has 13 percent microminerals and is an excellent flavor enhancer. It improves the innate sweetness of the food, especially if you sprinkle it at the table. We recommend not cooking with salt, but adding it at the table; just enough to make the food more appetizing.

We recommend Celtic Sea Salt because of its role in supporting electrolyte balance, hydration, nerve signaling, and even adrenal function. A small pinch enhances flavor and contributes to the body’s natural mineral replenishment without the downsides of refined salt.

Learn more truths about salt in our previous blog post. We have recently been introduced to Baja Gold mineral sea salt, and we like that one as well.

2. Freshly Ground Peppercorns

Pepper is more than a seasoning—it’s a bioenhancer. The active compound in black pepper, piperine, supports the absorption of key nutrients, including antioxidants like curcumin. Freshly ground peppercorns also retain more of their natural oils, which aid digestion and provide antioxidant activity.

Dr. Jaffe prefers a mix of different colored peppercorns and recommends grinding them fresh at the time of use to avoid oxidation and preserve their health-promoting compounds. This simple habit elevates both flavor and nutritional value in your meals.

3. Raw Apple Cider Vinegar

Raw, unfiltered apple cider vinegar (ACV) contains the “mother”—a cloud of natural enzymes, organic acids, and beneficial bacteria that support digestion and detoxification. ACV helps prime the stomach to produce adequate acid, improving protein breakdown and nutrient absorption.

Dr. Jaffe recommends adding a capful or teaspoonful of raw, organic ACV to your food, to support healthy digestion, pH balance, and elimination of toxins through enhanced gut function.

4. Nuts and Seeds

Nuts and seeds offer concentrated nourishment in a small, portable package. They provide healthy unsaturated fats, plant-based protein, and essential minerals like magnesium, calcium, and phosphorus. Almonds and walnuts, in particular, are rich in bone-supportive nutrients, while pumpkin and sunflower seeds offer stress-modulating magnesium and B vitamins that help maintain adrenal balance.

The healthy fats found in nuts and seeds also aid in the absorption of fat-soluble vitamins like vitamin D, further supporting immune and bone health. Dr. Jaffe recommends rotating the types of nuts and seeds you consume—such as almonds, walnuts, pistachios, cashews, pumpkin, and sunflower seeds—to promote nutrient diversity and avoid excess calories from any single source. Be sure to choose organic or biodynamic options to avoid fungicide residues or hidden contaminants. Try our Nut and Seed Date Bars in moderation as a healthy substitute for sugar laden desserts or processed energy bars.

5. Detoxification Staples – GGOBE: Garlic, Ginger, Red Onion, and Brassica Sprouts

Grouped together, these vegetables represent four of the most important plant-based tools for detoxification and immune defense, and with duck or quail eggs, make up “GGOBE”:

• Garlic contains allicin, a sulfur-rich compound with antimicrobial and cardiovascular benefits.
• Ginger offers gingerol, which reduces inflammation, soothes digestion, and supports circulation.
• Red onions and shallots are rich in quercetin and sulfur compounds that support liver function.
• Brassica sprouts (like broccoli or arugula sprouts) are extremely high in glucoraphanin, which converts to sulforaphane—a powerful detoxifier that activates antioxidant defenses.

Dr. Jaffe includes GGOBE foods in his daily routine because of their unique ability to reduce oxidative stress, assist liver function, and strengthen immune resilience.

6. Fresh Herbs (Cilantro, Parsley, Basil)

Herbs are concentrated sources of phytonutrients, chlorophyll, and detoxifying compounds. Cilantro can help bind to heavy metals and support their excretion. Parsley promotes kidney health and freshens the breath naturally. Basil offers antimicrobial and adaptogenic effects.

Dr. Jaffe encourages frequent use of fresh herbs to enhance flavor without relying on salt or sugar. They’re best added at the end of cooking to preserve their delicate compounds and maximize health benefits.

7. Mushrooms (Shiitake, Maitake, etc.)

Mushrooms provide immune-modulating beta-glucans, B vitamins, and compounds that support detoxification and cellular repair. Shiitake and maitake, in particular, are valued in traditional medicine for their immune-enhancing and anti-inflammatory effects.

Dr. Jaffe often includes mushrooms in soups, sautés, and stews, not just for their flavor but for their unique role in supporting resilience at the cellular level. He prioritizes organically grown varieties to avoid pesticide exposure, and emphasizes cooking them lightly for best digestibility.

8. Sea Vegetables (Nori, Kelp, Wakame, Dulse, Kombu)

Sea vegetables are nutrient-dense additions to the Nature’s pHarmacy® lifestyle. Rich in iodine, magnesium, calcium, potassium, and a range of antioxidants and detox-supportive fibers, they offer broad health benefits—from thyroid and heart support to digestive balance and gentle detoxification.

Dr. Jaffe encourages the inclusion of clean, sustainably harvested sea vegetables like nori, wakame, dulse, and kombu. However, not all seaweeds are the same. Because they absorb nutrients directly from the ocean, they can also take in heavy metals and other contaminants. He advises choosing only those that are third-party tested for purity and harvested from pristine waters.

When sourced carefully, sea vegetables can enhance both the flavor and nutritional quality of soups, salads, broths, and stir-fries. Dulse and mushrooms, for example, make a nourishing, umami-rich combination Dr. Jaffe personally enjoys.

9. Fermented Live Foods

Fermented foods such as kimchi, sauerkraut, kefir, and kombucha are excellent sources of probiotics, which help maintain a healthy gut microbiome. These live microorganisms aid digestion, enhance nutrient absorption, and support immune function. For optimal benefits, choose fermented foods that contain live, active cultures and avoid pasteurized versions, which lose their probiotic properties. Adding probiotic-rich foods like kimchi or kombucha to your meals can help improve digestion, reduce inflammation, and promote overall gut health.

10. Whole Culinary Spices (Cumin, Fennel, Coriander)

Unlike pre-ground spice blends that quickly lose potency, whole spices retain their essential oils and active compounds. Cumin supports digestion and bile flow. Fennel eases bloating and gas. Coriander helps regulate blood sugar and supports detoxification.

Dr. Jaffe suggests grinding spices fresh or gently toasting them before use to release their full aroma and benefit. These spices also offer natural ways to flavor food without adding burden to the immune system.

11. Dark Berries and Whole Fruits
    Dark-colored berries like blueberries, black raspberries, cranberries, marionberries, and arctic kiwi are rich in carotenoids, polyphenols, and anthocyanins—compounds that offer powerful antioxidant and anti-inflammatory benefits. These nutrients help protect cells from oxidative stress, support cardiovascular health, and contribute to healthy aging.

Dr. Jaffe emphasizes the importance of eating whole fruits, especially berries, for their fiber content and broad nutrient profile. Blueberries, for example, are rich in vitamin C, vitamin K, manganese, and potassium, along with bone-supportive minerals like magnesium, calcium, and phosphorus. Black raspberries are particularly high in vitamin C and fiber, which aid in immune defense and healthy elimination.

When choosing fruit, opt for organic, in-season varieties to minimize pesticide exposure and maximize nutrient density. Whole fruits are best enjoyed fresh and unprocessed—never in the form of juices or dried concentrates, which spike blood sugar and lack the fiber and enzymes found in the whole food.

12. Organic Limes

While lemons are often featured in health routines,Dr. Jaffe strongly prefers limes over lemons due to their lower contaminant load and more favorable impact on body chemistry. Lemons—even organic ones—are often contaminated with microplastics, hormone disruptors, biocides, and fungicides, whereas organic limes tend to have less contamination.

Nutritionally, limes are rich in vitamin C and bioflavonoids that support collagen production, immune function, and gentle alkalinization. According to our food effects chart, limes are more alkalinizing than lemons, making them a better fit for those following the Nature’s pHarmacy® approach.

We recommend adding freshly squeezed lime juice to broths, salads, or a glass of mineral water to support digestion and encourage gentle daily detoxification. Choose organic limes in natural-fiber packaging and avoid plastic wherever possible.

A Note About Nutritional Supplements

Sometimes despite our best efforts, our bodies may require additional nutrients over and above those which can be obtained from the current food supply. In those cases, we recommend supplementing with a line of products that is 100% bioavailable with full label disclosure. PERQUE^® is a line of nutritional supplements developed by Dr. Jaffe 38 years ago, using the most advanced formulas possible in order to provide superior results in restoring, maintaining, and enhancing health. People using PERQUE report faster and more predictable results that favorably impact the quality of their lives. More and more leading doctors and healthcare professionals use PERQUE; ask your practitioner for more information.

Final Thoughts

Dr. Jaffe’s kitchen philosophy is clear: choose foods that heal, energize, and reduce the body’s burden. These twelve staples are simple, clean, and powerful. They reflect his, and our, belief that daily wellness begins with what we choose to put on our plate—and that the best health outcomes come from informed, intentional nourishment.

Whether you’re rebuilding your pantry or fine-tuning your wellness habits, these items offer a strong foundation rooted in both science and wisdom. Ultimate healing is a combination of getting the needed foundational nutrients through these best kitchen practices, and when needed, adding on a clean supplement line like PERQUE^®.