TEN “EXCELLENT” FOODS OF A WELL-STEED COOK


What is a “superfood”? Many doctors and nutritionists will tell you that there is no scientific definition of a “superfood,” that is, a marketing term used for food that is right for you. Active medicine specialist Drs. Marsha Nunley, founder of H.E.A.L. Medical, however, acknowledges: “While it is true that there is no legal or medical definition of‘ divine food, ’there is no doubt that there are foods that are rich in nutrients and that incorporating them into your diet may reduce your chances of eating healthy. chronic diseases and improve your overall health and well-being. ”


Superfoods are packed with compounds of vitamins, minerals, healthy fats, and fiber, as well as antioxidants, flavonoids, and phytochemicals — substances found mainly in plants with various beneficial effects. "Incorporating some of these nutrients into your daily diet can help ensure that you eat a healthier life," says Drs. Nunley, and suggest you start by putting your pantry and refrigerator in these ten strong foods:


The berries are full of phytochemicals, antioxidants, flavonoids, and fiber that are soluble and high in potassium and vitamin C. They can reduce inflammation in the body and have anti-inflammatory symptoms that can help prevent cancer, diabetes, heart disease, stomach ulcers, high blood pressure, and high cholesterol. Strawberries and cranberries have many benefits like blueberries. Everything should be organic as high use of pesticides is common in their production.

Leafy vegetables, such as spinach, Swiss chard, and collard greens provide extra nutrients per calorie than any other food. They are high in fiber and phytochemicals and are high in vitamins A, C, K, folate, potassium, and calcium.

Broccoli and other cruciferous plants such as cauliflower, brussels sprouts, kale, and cabbage contain anti-cancer nutrients and high doses of calcium, folate, fiber, and vitamins A, C, K, E, and vitamins B.

Wild salmon caught in the Pacific or Alaska is a rich source of omega-3 fatty acids, which can prevent heart disease and stroke. It is also high in protein, vitamin D, selenium, B2, B3, B6, and B12. Other oily fish, such as sardines and mackerel, have similar benefits.

Dried beans, peas, and lentils, also known as legumes, are high-energy foods that raise hormone levels that reduce appetite. They provide low-fat protein and healthy soluble fiber as well as calcium, potassium, folate, and B vitamins. As a side dish instead of bread or potatoes, they keep you full longer.

Nuts and seeds, especially walnuts, are loaded with healthy fats and minerals. Although it is high in calories, just a few days a day is enough to bring benefits, including a type of vitamin E that helps protect the heart.

Cereals, brown rice, oats, barley, spelled, rye, farro, wild rice, and other types of raw wheat. Quinoa is technically not a whole grain but has the same nutritional profile. Unlike refined grains, whole grains retain the most important bran and kernel germ, where there are many nutrients. They provide anti-inflammatory phytochemicals and antioxidants as well as B vitamins, vitamin E, magnesium, iron, and fiber, and reduce the risk of heart disease, stroke, cancer, diabetes and obesity. Many packaged products contain refined grains. Keep whole grains in your diet and stay away from filtered grains.

Avocados are loaded with potassium, fiber, healthy monounsaturated fats that protect the heart, and nutrients such as oleic acid, lutein, folate, and vitamin E which bring eye and mind protection benefits. Eating avocados can lower cholesterol and triglyceride levels.

Sauerkraut and its bitter cousin, kimchi, are a "probiotic" diet that promotes the growth of healthy bacteria and prevents the growth of harmful bacteria in the gut. They help digestion by breaking down carbohydrates that we cannot digest on our own.

Chocolate — yes, chocolate — but not just any chocolate and not in quantity. Offering one ounces of high-quality, low-fat, dark chocolate of at least 70 percent coconut milk several times a week can improve blood flow and even lower blood pressure. It helps reduce inflammation and LDL cholesterol and is full of antioxidants.