The food we eat should be products of nature not of human ingenuity. In other words, don’t eat something your grandma would not recognize 😊
What an easy tip, isn’t it? Yes, but it’s not so easy when you are facing a choice: eat an apple or a cookie? So many research studies on so-called “healthy diets” confuse us about our food choices. What to add? What to eliminate? etc.
I have created my “food rule”: 80% of my diet is whole food, mostly plant-based (including whole grains, legumes, fresh vegetables & fruits, and a variety of nuts & seeds). In the remaining 20% I include organic antibiotic-free chicken and beef, fermented dairy products, eggs, fish, and sweets. Every day I have one or more super foods listed below and in my other blog post here
Here is another tip when it comes to food choices:
Ask yourself the following questions:
“How do I want to feel in my 70’s-80’s?”
“Do I want to spend the time with my grandchildren lying on the bed or playing outside?”
“Do I want to be full of energy every single day of my life?” etc.
After truthfully answering those questions, my choice goes to apple, not cookie 🙂
List of Super Foods
1. Ginger
Ginger has been used as an herbal medicine for years. Like garlic, its properties help fight microorganisms, increase immunity, and have a beneficial effect on digestion. It is believed that ginger can be used as a treatment for diabetes.An experiment took place in 2015, in which people were offered ginger supplements for 3 months. As a result, all subjects showed a decrease in blood glucose levels.
Another study finds the effectiveness of ginger for people with osteoarthritis. People with osteoarthritis were offered a high concentration of ginger extract. As a result, pain in the area of the knee joints decreased in all subjects
Thinking of how to add ginger to your diet? Try my Potato Curry with Kale which has two super foods in one plate! Or enjoy my Immune Booster Elixir.
2. Cucruma
Turmeric contains a powerful biologically active compound (curcumin) with powerful healing properties and a strong anti-inflammatory effect. In fact, it is so powerful that it is as effective as some anti-inflammatory drugs, and yet has no side effects.
This amazing spice is a powerful antioxidant that can neutralize free radicals due to its chemical structure.
Scientists have studied turmeric as a beneficial spice for cancer and has been found to affect the growth, development, and spread of cancer at the molecular level. Studies have shown that it promotes the death of cancer cells and reduces angiogenesis, the growth of new blood vessels in tumors, and metastasis (the spread of cancer).
You can try to add curcuma to my Immune Booster Elixir.
3. Carrot
Carrots are rich in beta carotene – a powerful antioxidant that protects the body from damaging molecules. In our body beta carotene converts into vitamin A. This nutrient may help protect against cancer. Scientists have found that eating 10 g of carrots every day reduces the risk of developing prostate cancer by 5%.
Also, carrots are an excellent source of potassium which plays a key role in regulating blood pressure.
Studies have shown a positive effect of carrot intake on cholesterol metabolism.
Here are some ideas for adding more carrots to your diet:
Rice Salad with Roasted Carrot
Garlicky Carrot Salad
4. Tomatoes
Tomatoes are rich in vitamin C, calcium, potassium, and magnesium. It is a good source of dietary fiber (1 g of fiber per 1 medium tomato).
This berry (yes! tomatoes are berries, but they count as a vegetable) is very rich in lycopene. There is a link between low blood levels of lycopene and an increased risk of cardiovascular disease. It also helps fight inflammation and oxidative stress.
The interesting fact is that cooked tomatoes have the advantage of being higher in lycopene.
Try the following recipes to take full advantage of this amazing super food:
Tomato Stew with Prawns
Cherry Tomato Salad with Feta Cheese
Delicious Eggplant Appetizer
5. Oranges
Oranges are great suppliers of vitamin B1, folic acid, potassium, dietary fiber, and plant polyphenols.
Research has shown that oranges have anti-inflammatory properties and help to reduce blood pressure and bad cholesterol levels.
Not to mention the fact that oranges are full of vitamin C which helps to protect cells, and maintain healthy skin, blood vessels, and bones.
Enjoy the orange in this delicious Green Smoothie to Boost Your Energy.
You can also make Rice with Orange-Tahini Dressing or Pumpkin Soup with a Secret Ingredient.
