Health is determined by what you eat. “Let nutrition be your medicine,” Aspostolus said.
What is true then has not changed today.
From my research and on-hand materials that I used to study for my Masters in Science in holistic nutrition, and clients who successfully improved health, energy or accomplished weight loss between 10 lbs and 100 lbs, here is my list of the top 10 foods.
These foods were selected for their general health, low toxicity and nutritional value (in terms of protein, fats, carbohydrates, antioxidants, enzymes, vitamins and minerals).
And what is good for your health is great for weight loss and your youngevity. Both go hand in hand.
10 best foods (and why)
Water is the number one nutrient for your body. Without clean, fresh, uncontaminated water, you will not maintain your body’s fluid balance, which consists of 90 percent of water. Minerals and many vitamins are transported to our cells with this fluid. Many basic reactions and enzymes require water. To prevent your body from building up toxic compounds, you need to flush them out. This can be accomplished by simply drinking fresh water. Check where your water comes from? Old water pipes may leach into the water system over time. (Many large cities offer free water testing kits. Look into it.)
Eggs can provide all our essential amino acids. Amino acids are the building blocks of proteins. Protein sources are important to maintain and build your muscle tissue and to maintain a healthy immune system. Your body renews itself constantly and to help your body accomplish this task, eggs are a great source for protein. Eggs also supply cholesterol, which is concentrated in the yolk. If cholesterol is an issue, I recommend that you check in with your doctor. Yet, studies have shown that the cholesterol from the egg yolk does not just lower the LDL (“bad”) level but also triglycerides while raising HDL (“good”) levels. This study was conducted by Harvard University in 1997.
Sardines are great protein sources as well. Besides providing all the essential amino acids, sardines are excellent sources for Omega 3 and Omega 6 fatty acids. These are important for transporting fat-soluble vitamins such as vitamins E,D, and K and COQ10 into the cell. These little swimmers are also powerhouses of minerals. Calcium, magnesium, zinc, and cooper are minerals that support bone health as well as mental health. Another advantage: Sardines are very low on the marine food chain and toxins like mercury don’t accumulate in them as they do in other fish.
Flaxseeds = fiber. That means they are a great item for health, weight loss and breast health. Ground flaxseeds provide fiber to improve your digestion transition time. The general population in the U.S. eats around 12 mg of fiber daily. Thirty-five milligrams are recommended for good health. Even in the Stone Age, this amount might have been considered inadequate because much because at least 135 mg of fiber a day was consumed. Fresh-ground flaxseeds are the best source.. The oil as well as the seeds provide essential fatty acids., such as Alpha Linoneic acid.
Olive oil is the fat of the Mediterranean diet. Studies have shown that this diet, high in vegetables, fish, and olive oil, is beneficial for prevention of cardiovascular disease. Olive oil has to be found to lower cardiovascular disease risk because of its monounsaturated fat content.. This type of fat lowers the LDL cholesterol and triglycerides but helps to increase the HDL cholesterol level as well. All are important to prevent cardiovascular disease.
Cruciferous vegetables are power foods. Broccoli, broccoli rabe, cauliflower, bok choy, cabbage, kale, kohlrabi, Swiss chard, mustard greens, and Brussels sprouts provide similar benefits and belong to the same family. I don’t want to single out one particular vegetable that belongs to this family. Each and every one of the members of this family is high in minerals, vitamins, folic acid, phytochemicals (isothiocyanate) such as lutein, zeaxanthin, slforaphane, and idole-3-carbinol.
Those phytochemicals help to prevent cardiovascular disease and cancers and may also slow down aging. Antioxidants help protect cell damage that occurs from free radicals that are flowing free in your blood and looking to bind with an extra molecule; which is taken from the your cells.
Berries such as blueberries, blackberries, raspberries, cranberries, and goji berries are chockful of vitamins and minerals. Berries are mostly always in season. And if you can’t find them fresh, frozen works as well as they are picked and processed at their peak. Each of the berries is high in phytochemicals, thereby helping to protect us from cardiovascular disease and cancers. If you had to pick one, go blue. Blueberries have the highest oxygen radial absorbance capacity (ORAC) when compared to other fruits. Because berries have a thin skin and do not need to be peeled before consumption, it is best to buy organic, as many berries can be loaded with pesticides.
Lemons are a bile emulsifier. Bile is produced from the liver and stored in a little gland called gallbladder. By adding lemon juice to your diet, you will help your body with weight loss. as your system improves your fat metabolism and cleanses your system of excess fecal mater. Lemons are high in vitamin C, which your body does not produce, and has powerful antioxidants and anti-inflammatory agents. All of these can work to prevent high cholesterol and may help prevent and fight cancer. There are two basic types of lemons: acidic and sweet. If you have issues with lemons, then experiment with both kinds to find out which better suits your digestion. Organic lemons are recommended to prevent ingestion of pesticides and fungicide. Caution: Lemon can cause an allergic reaction like wheat and dairy does for some people.
Sprouts are a power plant. Sprouts are miniature versions of the full-grown plant, which can be broccoli, cauliflower, radishes and others. What makes them so powerful is the concentration of nutrients. “Researchers at Johns Hopkins University discovered that broccoli spouts contain anywhere from thirty to fifty times the concentration of protective chemicals found in the mature broccoli plants, including, indole-3-carbinole, one of the cancer-fighting compounds” writes Jenny Bowden in The 150 Healthiest Foods on Earth. Carcinogens and free radicals damage your DNA. The high and concentrated amount of antioxidants, photochemical and minerals are the perfect weapon to prevent and protect your systems for various diseases.
Peppers, the green variety, have the highest amount of vitamin C. Your body does not produce vitamin C, which is an important antioxidant to strengthen your immune system, strengthen your arteries and rejuvenate vitamin E. This plant contains lycopene, which has shown to reduce the risk of prostate cancer. Unfortunately, peppers where placed on the “most contaminated with pesticides” list. Therefore, only organic peppers should be consumed and still washed very well.
The foods chosen above are my “Top 10” foods list.
This list addresses protein, carbohydrates, fats, minerals, vitamins, and enzymes, which are essential for longevity and maintaining a healthy disease-free body.
The foods on this list contain the necessary building blocks to fortify your body, maintain a youthful skin and a healthy immune system.
This will help to maintain body weight and may prevent new-century diseases such as cardiovascular disease and cancers when consumed according to your personal BMR (Basal Metabolic Rate).
Europe’s Premier Natural WeightLoss Coach
M.Sc. in Nutrition, Affa, Ace, Reebok University