In the last post of the category vita-thieves, we spoke about the top ten unhealthy foods. Additionally, I presented several healthy alternatives.
Today we are switching things and have a look at the top ten healthy foods for every day.
As every individual human is different, not every food mentioned in this article is suitable for everyone in every case. But the food we talk about in this article has the tendency to be healthy for most human beings.
Just before we start 3 tips to consider when choosing and buying healthy food. Prefer mostly fresh, natural and organic aliments and take your time to flood your body with enough fresh water or tea.
The main part of the article is structured like this:
2. Seeds, Nuts and Oil like Hemp, Chia and Flax Seeds, Walnuts, Almonds, Macadamia and Pecan nuts
3. Water and Tea
4. Green leafy vegetables, Wild Herbs and Sprouts
5. Pulses like Lentils, Beans, Chickpeas
6. Quinoa, Amaranth, Millet, Buckwheat
7. Algae like Chlorella and Spirulina
8. Leek like Garlic
9. Ginger and Tumeric
10. Super Fruits like Avocado, Coconuts, Papaya, Ananas, Pomegranate, Lemon, Berries
Broccolli, the green vegetable, which many of us disliked as a kid, is actually one of the healthiest vegetables on the planet. I myself like broccolli since forever and it is my favorite vegetable. Broccolli is full of the vitamins C and A, the minerals potassium, calcium and phosphorus. Besides, it contains high amounts of secondary phytochemicals, which have the potential to protect you from cancer and supports a healthy cardiovascular system. Just be sure not to cook broccolli to death. Instead fry or steam it as short as possible. You can also eat it raw.
There is a great variety of seeds, nuts and oil made out of them.
Starting with seeds we have sunflower seeds, linseeds, pumpkin seed, chia seeds, hemp seeds and many more. Linseeds, chia seeds and hemp seeds are particularly interesting because they contain big amounts of good fat (omega-3), are protein rich and on top are super rich in minerals like magnesium, calcium and potassium.
The group of nuts is also quite big. We have walnuts, macadamia nuts, peanuts, almonds, hazelnuts, cashew nuts and so on. They are made up of big amounts of good fat, which supports your cardiovascular system. The energy richness in nuts leads to a fast saturation when you are hungry.
With hemp oil, linseed oil and coconut oil we have three of the healthiest oils on the planet in this category. Hemp and linseed oil are rich in omega-3 – fatty acids. Coconut oil contains lauric acid, which also is antimicrobial.
Our body consists of 50 -70 % water. Our whole body and all metabolism work in a watery environment. Daily we lose 2 to 5 liters of it for example through the urine and the sweat. So it is more than understandable that it is important to compensate these losses with new water. 1.5 to 3 liters is the normal range, which depends on the physiology of the individual person. You can survive for several weeks without food, but without water, you die of thirst within 3 or 4 days. Choose mostly fresh, natural, spring water. Tap water possibly should be filtered.
Some may call it weed, something we don´t want in our garden. But what you forget is, that wild herbs are plants with one of the highest nutrient density on this planet. As we are not ruminants and we usually don´t have the time to chew our food for hours, in order to release the green leaf pigment chlorophyll, there is a good solution. You can prepare your salad in a high-performance mixer, which does this work for you. Cheers.
Yesterday I tried a smoothie with 125 g rocket salad, an avocado, an orange, an apple, juice of one lemon, a banana, some raisins and cashew nuts. Really tasty.
But it is also totally fine to enjoy your green leafy vegetables as salad. Together with sprouts, they are the best daily basis for your meals.
If you are a vegetarian or vegan, you have a great source of proteins in the group of pulses. These include lentils, beans and peas. They contain high amounts of iron, zinc and manganese and they are antioxidant and good for your heart health. I would call me a flexitarian, eating mostly (>95%) vegetarian and vegan food. But personally I would not reject meat of good quality, if I want to try something new or am the guest at someone’s place.
With these crops, we have a great opportunity to complete our meals. Quinoa, amaranth and buckwheat belong to a group called pseudo cereals. The first two representatives have their origin in south America. They have together with millet several pros over crops like wheat. On the one hand, they are gluten free. On the other hand, they contain high doses of essential fatty acids, are protein and mineral rich. Moreover, they are not as overbred as wheat is.
As these algaes contain high amounts of iron and vitamin b12, they are the perfect source for people, who are eating seldom or no meat. Their deep green colour is caused by the green pigment chlorophyll. Moreover they have the ability to bind toxins and heavy metals in our body to take them out of it.
Oh yeah. There we have another great food. Do you think that garlic just leads to a bad breath? Then you could not be further away from the truth. Not only does it protect us from vampires^^, but it also protects us from free radicals and has antibiotic qualities. Moreover, it is one of the most effective anti cancer food we know. Raw garlic has the best effect.
Here we have two other very interesting tubers. On the one hand the little spicy ginger and on the other hand the intense yellow turmeric, which you can find in curry.
Ginger can give your meals a spicy touch. It also can help to ease pain and nausea. It supports your cardiovascular system and is effective against cancer.
The benefits of turmeric seem to aim even higher. Turmeric supports your digestion, it´s antimicrobial, anti-inflammatory, a painkiller, binds heavy metals and is anti-carcinogenic.
As we are moving over to number 10, it seems as if we are experiencing the climax of possibilities for healthy food.
In the category of super fruits, we definitely have a great range of representatives. It is like eating all the colors of the rainbow.
Avocados and coconuts are rich in good fats and have a positive effect on the cholesterol level. Papayas and Ananas contain minerals like calcium, magnesium, phosphorus, iron, iodine and zinc and vitamin A and C. Ananas has an uplifting effect on the sentiment. Both papayas (papain) and ananas (bromelain) contain an enzyme, which supports your digestion.
Pomegranates have several benefits. They are antimicrobial, protecting you from cancer and can have a positive effect on your blood pressure.
Start your day with salted lemon water and you´ll help to boost your immune system, your metabolism and your digestion.
Wild berries contain high amounts of healthy plant pigments, which are antioxidants, vital substance rich and protect your cardiovascular system and your cells.
You surely got a lot of great information in this blog post today. Now as you know, what really supports your health, you are able to integrate these healthy foods into your daily nutrition. If everything mentioned above seems to be too much for you, then start with one point for one month and in the next month, you can add the second point.
In the next weeks and months, we will have a deeper look at all the vitamins, minerals and other helpful tips for a healthy nutrition and a healthy life. And I am willing to take it as easy and feasible as possible for you. Because the best information is useless if it is too complicated to use it in your daily life.
What do you think now? What was the most interesting new fact you learned today? Do you want something to add or do you have additional important information? On what point will you take action first?
Glad to have you here.
Stay healthy, live healthy.