You can go to Youtube and research Raws Food Diets, and focus on micro-nutrients.
I don't recommend an all raw food diet, but some of the information about micro-nutrients they give is really good.
What I've been looking for on micro-nutrients is over 3 years old on youtube, and I can't find it, but it's there somewhere. It'll show how good healthy foods clean the key-holes to the cells that allow insulin to go into our cells and work, and how bad fats and bad oils will damage our cells.
This video is okay but it isn't the one I'm searching for.