During this difficult time when everyone is trying to remain calm and carry on at home, it’s important for us all to get enough sleep and good nutrition. That means making sure we have some of these 7 healthy foods on hand, in addition to some toilet paper!
Dark Leafy Greens
No doubt about it, these guys are crème de la crème of superfoods, minus the crème (which is bad for you) Dark leafys are rich in nutrients the body really loves such as folate, zinc, iron, calcium and magnesium, not to mention a nice dose of fiber.
Some popular leafy greens are Kale, Spinach, Collard Greens, and Swiss chard.
These veggies are also a good source of carotenoids, a powerful anti-inflammatory compound.
It’s good to note that it doesn’t matter if you buy this powerhouse crew fresh or in the frozen isle, their benefits are the same. In fact, buying frozen may be a more economical choice at a time when it’s difficult to get farm fresh greens.
Berries
Berries are basically little packets of antioxidant goodness, chock full of many vitamins and minerals that the body needs to fight off disease and boost immunity.
A nice benefit to berries is that due to their fiber and lower sugar content, they are lower on the glycemic index than some of their other fruit buddies, such as apples, oranges and bananas.
As with the green leafs above, frozen berries are just as good as fresh when making smoothies or throwing into a warm bowl of oatmeal.
Garlic
All the hype about Garlic being a superfood is well deserved It’s a good source of manganese, vitamin C, vitamin B6, and fiber.
Other than making your sauce taste delicious, researchers say that garlic may even be effective in reducing cholesterol and blood pressure, as well as helping the body fight disease.
The sulfur-containing compounds in garlic are thought to perhaps play a role in preventing certain types of cancer.
Olive Oil
Olive Oil has high levels of monounsaturated fatty acid and polyphenolic compounds, which in layman’s terms means that it may reduce inflammation, which in turn could ward off some illnesses like heart disease and diabetes. It can also protect against cellular damage since it contains antioxidants such as Vitamin K and Vitamin E.
Turmeric
This cheerfully yellow spice is part of what gives curry its delicious, multi-dimensional flavor. Turmeric is not only used it cooking, it has been used in India for centuries as a powerful medicine known for its anti-inflammatory properties. Curcumin is the name of the active compound within Turmeric, and the main reason for of all the well-deserved accolades for this spice.
The anti-inflammatory properties of curcumin have been studied in the area of potentially preventing chronic diseases such as heart disease, diabetes and certain types of cancer.
So how would you use Turmeric, aside from in a delicious curry? We suggest adding it to soups, stews, and sauces, Also, here is a cool little recipe for a soothing anti-inflammatory drink based on one from Pamela Salzman:
- ½ inch piece grated fresh Ginger (we have substituted ¼ tsp powdered, but it’s not as tasty!)
- 1/4 tsp Cinnamon
- 8 oz Almond milk
- 1/2 tsp Maple syrup (we have substituted honey or Stevia)
- 1 pinch Cayenne
- 1/2 tsp Turmeric, ground
- 1 drop Vanilla extract
- 1 pinch black pepper (this activates the Curcumin in the Turmeric)
- We also added a drop of half and half to make it a little creamier, but it’s also delicious without
Green Tea
Green tea really tops the healthy list when it comes to beverages due to its many medicinal benefits which have been in use in China for centuries. Green tea contains powerful antioxidants and other compounds which have strong anti-inflammatory effects. One of the antioxidants found in green tea is called catechin epigallocatechin gallate (EGCG).
EGCG is what gives green tea its ability to potentially protect against chronic diseases including diabetes, heart disease and many types of cancers.
Research also shows that some people have used green tea as part of a successful weight loss program.
Nuts
Many vegetarians use nuts and seeds as a heart healthy source of protein and fats. Research shows that eating nuts and seeds can have a protective effect against heart disease.
Because they are calorie dense, nuts like almonds and walnuts once were once shunned by the medical community. It was later found that these nuts actually contain polyunsaturated or good fats instead of monounsaturated fats. For that reason, they are able to make you feel fuller longer. They also have antioxidants, fiber, vitamins and trace minerals.
