In modern times, the search for the best and most nutritious foods is ever ongoing. It seems nutritional guidelines are constantly changing. While most of the basic foods always make the “list”, others seem to have been recently discovered as the best source for this or for that vitamin/mineral/fiber, etc.
Personally, I don’t believe we’ll ever get to the perfect formula for everyone. Most likely because our genetics and personal behavior/habits are different. Who knows? However, here are some fundamental foods which benefit everyone because of their universal “goodness”:
- Leafy Greens — From Collards, to Swiss Chard, Mustard Greens and Kale. All are packed with minerals and usually Vits C, some B and are a great source of Fiber.
- Blueberries — Packed with Anti-Oxidants and Phytofavinoids; potassium and Vit C. The Journal of Biochemistry and Cell Biology, in a study reported in 2005, indicated that in certain cells, the tannins found in Blueberries actively lower a protein that plays a role in metasisizing Cancer cells.
- Yoghurt — Always buy the Non-Fat and one with several yoghurt cultures in abundance: acidophilus, etc. These cultures aid in digestion and the absorption of nutrients in the intestines. I like to add this to my smoothies with a touch of honey.
- Black Beans — One of the best source for the B vitamins. Also great protein and fiber.
- Artichokes — USDA reports that these are #1 in fresh vegetable antioxidant count. Phytonutrients cynarin and silymarin have a positive effect on the liver and liver diseases. One artichoke: 25 cal; no fat; potassium, Vit C, magnesium, folate and of course, fiber.
- Asparagus — Mineral selenium; Vits A and C; Folacin for blood cell formation; potassium; Vit B6 and thiamin. ( And tastes great!)
- Avocado — We all know how good tasting these are, whether for guacamole or just sliced and added to salads. Even though they have fat in them, it is “good” fat (monounsaturated) which helps lower cholesterol significantly.
- Spinach — Remember Mom telling you to eat your spinach? Well, studies are now revealing that certain compounds in this leafy veg, especially lutein, helps prevent macular degeneration–vision loss in the elderly. As well as being a great source of folate—B vitamin which helps prevent birth defects.
Of course there are many other vegetables and grains which are necessary to maintain good health. The one I personally like best is FLAX Seeds. I try to get at least 2TB of these every day. Usually I put them on my cereal or in my Fruit/Vegetable Smoothie. The oils are powerful antioxidants and the seed husks are great fiber. And, you will notice the difference in the smoothness of your skin! Try it; you’ll like it!
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To your Health,