The best foods for wellness are anti-inflammatory. That means a largely plant-emphasized diet of real food, including low glycemic vegetables and fruits, clean meat, and healing fats. These days we know, that chronic inflammation leads to all kinds of diseases including cancer, heart disease and imbalanced blood sugar levels. Many things can contribute to chronic inflammation including inflammatory foods, environmental toxins, excess weight, and stress. You’ll be your best you if you prepare your foods from scratch at home.
Some of the worst foods you can eat are sugar, processed vegetable oils and trans fats, and grain-fed meats. These foods promote inflammation and should be eliminated or minimized for overall wellness. Also avoid any foods that you may be sensitive or allergic to. The most common foods in this category are wheat, dairy, corn, soy, and gluten.
Olive and Coconut Oils
Olives and olive oil vitamin E, vitamin, copper and calcium. The healthy fats in olives and olive oils benefit have been show to have positive health benefits due to the polyunsaturated and monounsaturated fats they contain. They also contain biologically active phenolic compounds (polyphenols) which have positive effects on inflammatory markers and cellular function. Polyphoenols are also reduces oxidative damage and are thought to have antimicrobial activity. Organic extra virgin olive oil is the healthiest form of olive oil. It has a rich flavor and is made without any heat or chemicals. Because of this, it has a low smoke point, and is best used drizzled over cooked or raw foods, or as a base for a healthy salad dressing. The best organic olive oils come from small family run farms where the source and processing is known and trusted.
Coconut oil is another healthy fats. It contains small to medium-chained saturated fats called medium chained triglycerides MCTs , which are a good source of readily available energy for the body. This is because they can permeate cell membranes to provide energy without the need for carrier proteins or special enzymes. These fatty acids are also thought to have an immune boosting effect through their antiviral, antimicrobial, and antibacterial properties. In addition, coconut oil is also rich in lauric acid which helps balance blood sugar and cholesterol levels. Because of it’s stable source of fatty acids, the high saturated fat content actually helps support healthy HDL, LDL and triglyceride levels. It is best to use organic, unrefined coconut oil if you want to to reap it’s many benefits. Coconut oil is great for cooking because it has a higher smoke point than many other oils, like the extra virgin olive oil discussed above. Rather than oxidizing, coconut oil remains stable and does not lose its antioxidant properties under high temperatures.
Nuts and Dark Chocolate
A nut is a type of fruit made up of a hard shell with an edible seed inside. They are concentrated with powerful heart healthy plant compounds that fight inflammation in the body. Frequent consumption of nuts is thought to result in a decreased risk of cardiovascular disease. Some of the the healthiest nuts are almonds, Brazil nut, cashews, hazelnuts, macadamia nuts, and pecans. Almonds are high in fiber, protein and vitamin E along with several other important micronutrients. Brazel nuts are thought to be ealthiest nuts on the planet. They are especially high in selenium which is an important mineral with antioxidant activities. And pecans Pecans contain different forms of the antioxidant vitamin E, known as tocopherols, along with phenolic substances with antioxidant abilities. Overall, eating nutss increases the number of healthy antioxidants in the body which has a protective benefit.
Dark chocolate contains many nutrients including fiber, magnesium, iron, copper, calcium, protein, and manganese. It is high in antioxidant flavonoids and polyphenols that combat oxidative stress and inflammation. Other health benefits come from the oleic acid which is a monunsaturated omega-9 fatty acid. The darker and less processed the chocolate, the higher the amount of catechins are in the chocolate. Catechins are super antioxidant flavanols with beneficial effect on cardiovascular health. When purchasing dark chocolate, look for minimally processed dark chocolate with at least 70 percent cocoa content or higher. This will have the most powerful antioxidants and the least amount of sugar. Isn’t it good to know that chocolate is one of the best foods for wellness!
Wild Caught Fish and Organic Meats
Wild-caught fish, especially salmon, are fantastic for heart health. That’s because they contain healthy omega-3 fatty acids. The oils in wild-caught fatty fish also help prevent hardening of the arteries by slowing the development of plaque and blood clots, which can clog arteries. In addition, they can help reduce inflammation in the body. It is critical to have the optimal ratio of omega-3 and omega-6 fatty acids. And the typical western diet is heavy in omega-6 fatty acids. While omega-3 fatty acids reduce inflammation, most omega-6 fatty acids increase inflammation in the body. The ideal ratio of omega-3 to omega-6 is between 4:1 and 1:1.
Organic grass meat has less overall fat than conventional meat, but contains more omega-3 fatty acids. Grass fed meats also contain more conjugated linoleic acid (CLA) than conventional meat. CLA is a powerful polyunsaturated fatty acid we must obtain from our diets that’s been shown to help fight cancer, discourage weight gain and build muscle. High-quality grass-fed meat and butter from healthy, grass-fed cows or other animals are the top sources of CLA. Finally, grass fed animals have higher levels of vitamins A and E than conventional.
Pomegranates and Strawberries
Pomegranates are fruits with a high fiber content and filled with many small seeds. The anthocyanins in pomegranates protect cells from oxidative and environmental stress and damage. They are nutritional powerhouses, full of vitamin C, potassium, pantothenic acid (vitamin B5), and antioxidant phytonutrient polyphenols. Because of these nutrients, they are an excellent food for our wellness. It is best to consume pomegranates in their fresh, whole form due to the high sugar content in pomegranate fruit juices. If you do consume the juice, limit it to a 2-ounce shot. Even a small amount is beneficial because of the potent antioxidants in pomegranates.
Strawberries are a low-glycemic fruit and do not cause blood sugar spikes for most people. They also contain dietary fiber and numerous vitamins and minerals. In addition, they contain bioactive compounds with antioxidant, anticarcinogenic, and anti-inflammatory effects. The reason antioxidants are so important is because they reduce the effects of free radicals, also called oxidative damage/stress, which plays a major role in disease formation. It is very important to buy organic when it comes to strawberries due to high pesticide levels in conventionally grown strawberries. You’ll be please to know that frozen organic strawberries have the same health benefits and are a convenient option.
Dark Leafy Green Vegetables
Some of the most nutrient-dense leafy greens are spinach, kale, chard, arugula, bok choy, and collards. Dark Leafy green vegetables are full of antioxidants and are packed with an array of vitamins, minerals, fiber, and trace minerals. They are true superfoods, containing almost 400% the recommended daily value of vitamin A in just one cup. They also contain vitamin C, vitamin E, vitamin K, and folic acid. In addition, they contain nitrites, which have been associated in browning fat cells. This means they convert fat-storing white cells into fat-burning brown cells. This creates extra fat burning and ultimately, weight loss. The magnesium, ALA omega-3 fatty acid, and polyphenols found in greens are considered to be of crucial importance in managing glycemic load and insulin sensitivity. Which means they are a key weapons in managing blood sugar levels. They are many more reasons why leafy greens are one of the best foods for wellness.
Many leafy green vegetables are in the cruciferous family. They have a characteristic bitter taste and pungent aroma. Kale, swiss chard, collard greens, arugula, spinach, bok choy, and mustard greens are cruciferous vegetables. Cruciferous vegetables also contain glucosinolates, sulfur-containing compounds that are broken down into metabolites that trigger specific enzymatic reactions. These reactions help detoxify the body by increasing its ability to remove carcinogens and heavy metals from the blood. Leafy green vegetables are delicious roasted or sautéed in coconut or avocado oil or steamed and topped with grass-fed butter or organic extra virgin olive oil. Finally you can eat them raw or add them to a smoothy.
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