Top 7 Foods to Maintain Your Health
We are what we eat and what we eat matters, everyday. God designed us to have all natural foods to maintain our health and live a good life. Our bodies are not designed to digest synthetic substances and chemicals. By the way that is exactly what we are forced to consume these days. How many of you have checked the contents and ingredients of the substances you buy from your local store and feed your family?
Almost none, you may have seen it, but have you ever researched the effect of those substances and chemicals in your system?
I am betting on ‘NO’ as an answer.
It is important to focus on diet quality, rather than single nutrients and foods. Try your best to incorporate the foods listed above; studies continue to demonstrate that a diet high in whole and nutritious foods leads to the best health outcomes. Only eating a tin of baked beans periodically, or munching on some walnuts once or twice a week, may not provide the health benefits you are after, especially if the rest of your diet is poor.
The key is to view all the foods you eat as part of a bigger picture. Aim for a diet high in plant-based foods such as legumes, nuts, seeds, fruit, vegetables, whole grains and extra virgin olive oil, as well as lean meats, fish, eggs and dairy. Go easy on the ‘extra’ foods such as lollies, chips and takeaway meals and beverages such as soft drinks and fruit juices (the list goes on). Getting that right will provide the foundation of a good quality diet.
But there are some natural foods also to be avoided, there are designed for other purposes rather than be your food. We shall discuss about those foods later. As of now, here we present top 7 everyday foods to maintain a good health.
Baked beans are jam-packed full of nutrients such as vitamins B1 and B6, foliate, iron, magnesium, phosphorous, copper, potassium, zinc and selenium. Plus they are low in fat and high in low GI carbs and fiber. Studies have consistently shown that dietary fiber can help to reduce one’s risk of developing bowel cancer. Worryingly, bowel cancer is the second most common cause of cancer in men all over the world. Regularly include baked beans on toast at breakfast or have them as a snack in between meals to boost your fiber intake. Your guts will thank you for it.
Although, we do not vouch for milk a lot, because milk as it has come down through the ages as a staple food, new research shows that the animal hormones in the milk are to be consumed by the calves and not by humans but we are including milk in this list because in a big picture, milk is good.
Milk is an excellent source of vitamins and minerals, particularly bone-building calcium, and it’s packed with slow-releasing energy and muscle-building protein. It’s the perfect post-exercise drink as it is high in Lucien, an amino acid that helps to fast-track muscle growth and recovery. So show off your bulging biceps and milk moustache proudly!
Eggs are nutritional powerhouses packed with heaps of good stuff such as protein, vitamin B12, monounsaturated fat, phosphorous, selenium, iodine, folate and vitamin A. All up, there are 11 different vitamins and minerals naturally found in eggs. They’re also naturally low in salt and sugar. And, because they are high in protein, they help to keep us fuller for longer, so they’re a great option for those looking to shed some weight.
Salmon or any fish with scales
Salmon is rich in omega-3 fatty acids. These fats have been shown to improve heart health by improving heart rate, reducing the risk of blood clots and inflammation, and boosting the good cholesterol. This is surely heartening news in light of the fact that 153 Aussie men suffer a heart attack every day. The National Heart Foundation recommends that we get two serves of fatty fish a week. Regularly including salmon in your diet is a good start.
Best substitute: Sardines
Turkey contains tryptophan, an amino acid responsible for producing serotonin. Serotonin is often described as the ‘happy hormone’. Include turkey in your lunchtime sandwich or substitute it for chicken to help boost your intake of tryptophan. Your taste buds will be happy too.
Tomatoes are high in lycopene, an antioxidant that has been shown to be preventative against prostate cancer. In fact, tomato sauce is extremely rich in lycopene, as heating tomatoes increases its bioavailability. So, tomato sauce sandwiches don’t seem like such a silly idea after all – at least your prostate will approve.
Walnuts are a fantastic source of nutrition. They contain polyunsaturated fatty acids, protein, fibre, magnesium and vitamin B6. One study found that walnuts not only reduced the inflammatory load on the brain, but also helped to improve a number of neurological processes too. The study’s authors concluded by saying that eating walnuts as part of a healthy diet can be an effective way to slow brain ageing and reduce the risk of neurodegenerative diseases. With evidence like that, you’d be a nut case not to regularly munch on some walnuts.
Bonus Tips for Staying Healthy
- The first thing we can do is make sure we are loaded up and replenishing the essential vitamins and minerals on a daily basis — only with foods though or food made into a Multi-food supplement.
- Incorporate the following into a balanced diet: a big variety of raw nuts and seeds, safflower oil, pomegranate seed oil, linseed (flax) oil, olive oil, coconut oil, grass-fed red meats, free-range chickens and their eggs, and ocean- or wild caught seafood.
- The best adaptogens are turmeric, schisandra, withania, rhodiola, rosemary, and shilajit.
- NRF2 activators include turmeric, schisandra, withania, rosemary, broccoli, bok choy, pak choi, red and daikon radishes, Brussels sprouts, watercress, and cabbages.
Happy, healthy living, folks!