Boosted with Antioxidants and vitamins, and featuring plant-based probiotics!
Cabbage on its own is quite the storehouse of nutrition. Aside from having half your daily recommended vitamin C and all of the needed daily vitamin K and beta-carotene… It has “3,3′-Diindolylmethane” (DIM), a compound that has been shown to prevent cancerous cells and protect human tissues during radiation therapy. “The fermentation process in making Sauerkraut is essential,” says dietitian Leah Mark, M.S., C.D.N., C.P.T. “…most fermented products have beneficial bacteria that aid in digestion and treat inflammation in the human body.”
The probiotics in sauerkraut help maintain gut balance and a tuned immune system.
“Bacteria in the gut actually need fiber to help them thrive and create the beneficial effects that they do,” Mark notes.
Be sure to pick up raw, unpasteurized sauerkraut, or make some yourself! –it makes for a genius sandwich topping.
A treat for your body–calcium, fiber, and protein, and many antioxidants like vitamin C and beta-carotene.
There’s a reason this little leaf ranks first among powerhouse vegetables. It’s got vitamins A and C, but that’s not all: Watercress gives you a good amount of calcium and the vitamin K you need to absorb it. And with fiber and protein, it earns it a perfect score on the nutrient-density scale. (Kale, for example, has just under 50/100.)
A study published in the American Journal of Clinical Nutrition indicates that adults who consumed watercress experience less DNA damage and higher levels of antioxidants in the system.
Like arugula, watercress makes a pepper-like, flavorful salad–but it’s great in a hot or chilled soup.
Antioxidants and iodine, which are essential for your thyroid.
More and more people are experiencing iodine deficiency every year. If you feel tired often or you’re experiencing weight gain, it may be a good time to maintain your iodine levels. Seaweed is great for this. It’s high in iodine content and in free-radical-fighting antioxidants, giving you another reason to hit that sushi spot you love.
Instead of the seaweed salad, Opt for crispy nori snacks. Seaweed salad can have a lot of sodium…
You can put seaweed on your skin too. It fights aging processes from the outside!
Other than being effing DELICIOUS, It has the kinds of antioxidants you aren’t getting. And it piles on fiber, calcium, and zinc for an immune boost.
Sesame seeds may be small, but they are MIGHTY. Nuts and fish, contain fat-soluble antioxidants. But sesame is full of water-soluble nutrients.
“It’s an unusual type of antioxidant,” Mark says. “By including both in your diet, you’re enabling your body to rid itself of free radicals. Radicals which oxidize the cells and cause premature aging and inflammation.”
Even better, sesame seeds are packed with fiber, calcium, zinc, and sesamin, a compound that has shown in studies to prevent the spread of tumor cells.
Add whole Sesame seeds to salads. Use that sesame oil or tahini, the paste commonly found in most hummus.
Eggs, Yolks and All
Along with having a ton of nutrients, eggs have all nine essential amino acids, choline, and omega-3’s.
Too many people are saying that yolks are bad. This is just STUPID. “It’s old-school to be worried about eating too many egg yolks,” says Heidi Skolnik, M.S., C.D.N., F.A.C.S.M.
If you’re eating only the whites in your eggs, you’re not giving your body the best part. Close to 100% percent of the egg’s valuables are found in the yolk. While egg whites are mostly protein and water. If you’re watching cholesterol, don’t fret. Unless you suffer from hypercholesterolemia, research has shown that dietary cholesterol doesn’t affect the cholesterol levels in the blood.
So go ahead, have an egg–ALL OF IT–and enjoy all those tasty nutrients.. Because you SHOULD.
Same protein, iron, and B vitamins that beef has. But with way less fat.
If you’re looking for lean, nutrient-rich protein, chicken’s not the only option. While supplying protein and iron, bison contains a host of B vitamins. B vitamins keep your blood cells healthy, maintain the central nervous system, and regulate metabolism. One of the best parts is that Bison has just a third of the calories and a twelfth of the fat of beef.
Chuck ground bison into meatballs or burgers. Use it any way you’d use beef! You’ll never regret it.
Anti-inflammatory compounds like curcumin are freely available in Turmeric. These compounds may treat conditions like asthma, heart disease, and cancerous cells.
If you add any superfood to your diet, make it turmeric! “…it’s way more powerful than kale,” Mark says. “In trials, it’s actually rivaling drugs.”
Curcumin, one out of more than 24 anti-inflammatory compounds in turmeric, has been shown to help people with asthma trouble, prevent HIV virus chains, in reducing the risk of heart failure, and even fight cancer by providing death for tumor cells. At the same time, it slows the development of Fat Cells. BOOM.
Turmeric can be used as a spice in a vast array of foods. But brewing up your own turmeric tea is a very delicious way to go too.
TLDR: Adding Superfoods to your diet can go a LONG way.
STAY HEALTHY, STAY WISE xo