It's impossible to talk about health without coming back to the basics, namely food. The state of your physical health is the result of what you put into your body, and how you live your life. Unfortunately, the financial situation of most people is strained these days, to say the least. But that doesn't mean you can't maintain good health through your diet.
It's a common misconception that buying pre-packaged processed foods is less expensive than eating fresh and cooking from scratch, but don't fall for this notion. When you consider the nutrient value of fresh versus processed-to-death denatured foods and the subsequent health consequences of each choice, it's quite clear that you can eat well and improve your health and still not spend a fortune.
Kale - It's loaded with vitamin C, vitamin B, and calcium, and costs just over a dollar a bunch.
Winter Squash - It's just a few dollars a pound, it's a good source of vitamin B6 and folate.
Sweet Potatoes - They're full of fiber, protein, vitamin A, and vitamin C.
Adzuki Beans - Adzuki beans contain some of the highest levels of protein of any variety of beans, and they also contain high levels of potassium, fiber, B vitamins, iron, zinc, and manganese.
Black Beans - These are a good source of folate, dietary fiber, manganese, protein, magnesium, vitamin B1 (thiamin), phosphorus, and iron.
Sunflower Seeds - Raw sunflower seeds contain 76 percent of the RDA for vitamin E.
Almonds - Almonds are good for heart health and loaded with vitamin E.
Unpasteurized grass-fed milk -- Raw organic milk from grass-fed cows contains both beneficial fats and bacteria that boost your immune system. An great source of vitamin A, zinc, and enzymes, raw organic milk is not associated with any of the health problems of pasteurized milk such as rheumatoid arthritis, skin rashes, diarrhea and cramps.
Whey protein -- Even if you don't have access to raw milk, you can use a high-quality, cold processed whey protein derived from the milk of grass-fed cows to receive much of the same health benefits. Whey protein contains beta-glucans and immunoglobulins, which protect your immune system and support your body's natural detoxification processes.
Fermented foods -- Boost your immunity by adding traditionally fermented foods. The most healthful fermented food is kefir -- an ancient cultured, enzyme-rich food full of friendly microorganisms that balance your "inner ecosystem" and strengthen immunity. Other good fermented foods include natto, kimchee, miso, tempeh, pickles, sauerkraut, and olives.
Raw organic eggs from free-range chickens – Many people are deficient in, especially high-quality protein and fat. A single egg contains: Nine essential amino acids. Six grams of the highest quality protein. Proteins are nutrients that are essential to the building, maintenance and repair of your body tissues such as your skin, internal organs and muscles. They are also the major components of your immune system and hormones. Lutein and zeaxanthin for your eyes. Choline for your brain, nervous and cardiovascular systems and naturally occurring B12. As long as you have a good source for fresh, organic eggs, you need not worry about salmonella if you choose to eat them raw.
Grass fed beef -- Grass-fed beef is very high in vitamins A, B12 and E, omega-3 fats, beta carotene, zinc and the potent immune system enhancer CLA (conjugated linoleic acid). Many organically raised cows are fed organic corn, which you don't want. However, most grass-fed cows are raised organically.
Coconut oil -- Besides being excellent for your thyroid and your metabolism, coconut oil is rich in lauric acid, which converts in your body to monolaurin – a compound also found in breast milk that strengthens a baby's immunity. Its medium chain fatty acids, or triglycerides (MCT's) raise your body's metabolism and fight off pathogens such as viruses, bacteria and fungi. Additionally, coconut oil may serve as a natural treatment for Alzheimer's disease, as MCT's are also a primary source of ketone bodies, which act as an alternate source of brain fuel that can help prevent the brain atrophy associated with dementia. Choose an organic coconut oil that is unrefined, unbleached, made without heat processing or chemicals, and does not contain GM ingredients.
Berries and Raspberries – They rate very high in antioxidant capacity compared to other fruits and vegetables and are also lower in sugar. Other good fruits include cranberries, which have five times the antioxidant content of broccoli, and decrease total cholesterol and bad cholesterol levels in animal studies. Unsweetened cranberry juice has also been traditionally used to successfully treat urinary tract infections.
Broccoli – This humble vegetable is indeed a superfood with near miraculous powers of healing and disease prevention. It contains the highest amount of isothiocyanates, a cancer-fighting compound, of all the crunchy vegetables. Isothiocynates work by turning on cancer-fighting genes and turning off others that feed the disease. Other vegetables containing isothiocyanate include: Brussel sprouts, cauliflower, cabbage, arugula, watercress and horseradish. Research has shown that eating cruciferous vegetables can significantly reduce your risk of breast, bladder, lung and prostate cancer. Best of all, you don't need to eat massive amounts of these veggies to take advantage of their health benefits. Studies have shown that just 10 spears a week (5 servings) can make a difference in your health.
Chlorella – A superfood if there ever was one, chlorella is a single-cell freshwater algae that acts as an efficient detoxification agent by binding to toxins (most of which promote chronic inflammation), such as mercury, and carrying them out of your system. The chlorophyll in the chlorella helps you process more oxygen, cleanses your blood and promotes the growth and repair of your tissues.
Tea – As for beverages, clean pure water is a must for optimal health, but if you want another beverage, a good choice with added health benefits is high quality herbal teas. Matcha tea is the most nutrient-rich green tea and comes in the form of a stone-ground powder, completely unfermented. The best Matcha comes from Japan and has up to 17 times the antioxidants of wild blueberries, and seven times more than dark chocolate. Tulsi is another tea loaded with antioxidants and other micronutrients that support immune function and heart health.
Source: Planet Green, January 11, 2011; mercola.com
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