10 Food Groups, You Must Eat To Boost Vitality, Libido, live a Healthy and Longer Life.
10 Food Groups, You Must Eat To Boost Vitality, Libido, live a Healthy and Longer Life.
Welcome Health Warriors, to my little guide to eating for improved vitality! I won’t just barrage you with lists of supposedly “healthy” foods. Instead, I’ll share specifically how certain nutritious whole food categories can boost energy, mood, immunity, and libido from my personal experience. These foods have truly optimised my health alongside regular exercise. I’ll reveal the science-backed mechanisms that make certain veggies, fruits, nuts and spices so potent at fighting inflammation, stress and disease. And don’t worry, we’ll still indulge in the occasional sweet treat because self-care matters! My holistic approach will help you feel healthier, happier, and more alive. Now, let’s explore nature’s healthy food groups and food!
At first, I was going to list the top ten healthiest foods, but then I thought that’s kind of misleading because it leaves out so many other foods. It also tends to give us the wrong idea about what food is supposed to do. A common misconception about food is that there are certain superfoods that we should eat exclusively or that there is one super health food for us to consume that will resolve all our problems. This is not correct. This ignores the fact that food is diverse and complex and that we need a balanced and varied diet to get the most benefits from it.
Food simply provides the nutrients your body requires. A common question I get is: “I have a headache, what single food should I eat to make it go away?” or “I have high blood pressure, what one food can cure it?” The truth is, no singular “superfood” can resolve all problems. Health depends on regularly consuming a wide variety of whole foods. Though particular foods offer functions that can assist bodily treatment and prevention alongside other lifestyle factors, food alone cannot cure everything. We need balanced nutrition from diverse sources, allowing absorption of an array of compounds for systemic nourishment. My advice is to emphasise overall healthy eating as part of a total regime rather than seeking isolated food remediesA varietyty of non-processed, natural foods will deliver sustainable wellness.
We want to move away from the idea of superfoods, okay? I think some foods are very close to being superfoods because they are so full of good stuff and there is nothing bad to say about them. But we don’t want to think of them as curing anything. We want to avoid looking for the number one healthiest food. We want to understand that it is the variety of foods that complement each other and give your body all the different building blocks, catalysts, vitamins, and minerals that it needs. It’s about balance and moderation across a spectrum of nutritious whole foods, not overemphasising any one food as a miracle cure.
I want to warn you about food labelled as ‘natural’. Just because something is in the natural food aisle doesn’t mean it’s healthy. These products may have better ingredients and fewer chemicals, but they’re often highly processed. Be aware of that when you shop. I always find it amusing when I see a natural food section in a grocery store. I wonder why they don’t call the rest of the store the ‘unnatural food’ aisle - just a thought! Even if something says natural, read the label. Check added sugars, unhealthy oils, preservatives and other red flags. Focus on whole foods rather than trusting misleading buzzwords.
I decided to discuss categories of healthy foods instead of single items because there are so many nutritious options. I have identified 10 food categories for us to understand. The food categories are discussed below:
Non-Starchy Vegetables
Non-starchy vegetables include leafy greens such as Lettuce, Spinach, Kale, and any sort of leafy green. They are very high in nutrients, minerals, vitamins and fibre and are very low in carbohydrates, starch and sugar. Basically, any leafy green is a superb choice - just eat as much as you can! Leafy greens deliver antioxidants for immunity and compounds that can help reduce inflammation. Things like spinach and kale contain lots of vitamins A, C, and K as well as folate, iron and calcium for optimal health. Dark leafy greens are especially nutritious, packed with fibre, and virtually carbohydrate-free. Fill up your plate with leafy green goodness!
Then there are vegetables like Broccoli, Cauliflower, Brussels Sprouts and other non-leafy options. These still have low starch and sugar levels, so they make healthy choices. You should learn as you go - choose vegetables with less than 5% net carbs (total carbs minus fibre content). Some vegetables may have 15 grams total carbs but almost all come from fibre, meaning very low net carbs. Those are still perfectly nutritious picks that you can eat plenty of. Focus on the non-starchy, low-sugar vegetables that provide enormous amounts of beneficial nutrients like vitamins, minerals and antioxidants. From the cruciferous veggies like broccoli to the leafy greens, these plant-based foods offer immense anti-inflammatory and disease-fighting benefits, so fill your plate!
Non-StarNon-Starchyles will assist you with
Weight management
Because non-starchy vegetables are low in calories, you can eat large amounts without weight gain.
Diabetes management
Since non-starchy veggies are low in carbs, they won't spike blood sugar.
Improved blood pressure
Consuming limited fruits and lots of non-starchy vegetables as part of diets like Keto, DASH or Mediterranean has been shown to lower blood pressure.
Improved heart health
Eating non-starchy vegetables has also been linked to lower cholesterol and less blood vessel stiffness, reducing heart disease risk.
Cancer prevention.
Non-starchy vegetables contain various antioxidant compounds that can help lower the risk of developing cancer.
Non-starchy vegetables can be added to omelettes, salads, sandwiches, soups and more to help keep you full, balance your blood sugar and lower your risk of heart disease, obesity and cancer.
Meat Animal Proteins – Land and Sea
Meat and Animal Proteins provide a full spectrum of essential amino acids. They are one of the few food groups that humans could live on for a very long time and survive.
Exclusively eating most other food groups would result in nutrient deficiencies or inadequate fuel and nourishment to survive long-term. However, animal proteins, especially fatty types, provide enough nutrients that we could subsist healthily for years. I’m not saying that’s optimal, although some carnivorous diets are working well for some people.
A diverse array of meats, ranging from Beef, Pork, Chicken, Sheep, to wild game like Rabbit, Venison and Buffalo etc. offers a rich tapestry of flavours and nutritional benefits. Complementing these options are fish varieties such as salmon, sardines, and mackerel, known for their omega-3 fatty acids that promote heart health. Each meat type presents unique textures and tastes, allowing for versatile culinary exploration. Whether opting for the succulence of beef, the tenderness of the pork, the leanness of chicken, or the robust flavours of wild game, incorporating this protein diversity into one's diet ensures a well-rounded nutritional profile and a delightful gastronomic experience.
The benefits of eating sufficient protein are numerous, here are the headline benefits.
Reduces Appetite and Hunger Levels
High-protein diet reduces hunger, helping you eat fewer calories. The improved function of weight-regulating hormones caused this.
Increases Muscle Mass and Strength
- Muscle is made primarily of protein. High protein intake can help you gain muscle massand strength while reducing muscle loss during weight loss.
Good For your Bones
People who eat more protein tend to have better bone health and a much lower risk of osteoporosis and fractures as they get older.
Boosts Metabolism and Increases fat-burning
High protein intake may boost your metabolismsignificantly, helping you burn more calories throughout the day.Lowers Blood Pressure
Several studies note that higher protein intake can lower blood pressure. Some studies also demonstrate improvements in other risk factors for heart disease.
Help Maintain Weight Loss
Upping your protein intake can not only help you lose weight but keep it off in the Long term.
Helps your body repair itself after injury
Eating more protein can help you recover faster if you’ve been injured.
Helps you stay fit as you age.
Eating plenty of protein can help reduce the muscle loss associated with ageing.
The key thing is that animals only contain nutrients from their own diets. So quality matters - grain-fed cattle provide less omega-3 compared to grass-fed. In all farmed species, choose animals raised eating their natural diets. For fish, wild-caught has nutritional advantages over farmed.
Prioritise quality over price if you can. But some animal protein is better than none, so start somewhere affordable. Over time, healthier options can fit your budget with effort. We must give animals food aligned to their physiology, not just mass production economics.
Even though a higher protein intake can have health benefits for many people, it is not necessary for everyone. Most people already eat around 15% of their calories from protein, which is more than enough to prevent deficiency. However, in certain cases, people can benefit from eating much more than that — up to 25–30% of calories.
If you need to lose weight, improve your metabolic health, or gain muscle mass and strength, make sure you’re eating enough protein.
Eggs
Various healthy eggs, including those from ducks and ostriches, offer nutritional benefits when sourced from robust animals. However, for practicality, the focus often centres on hen or chicken eggs. These versatile eggs, rich in proteins and nutrients, form a staple in many diets, contributing to overall health and culinary versatility.
The health benefits of Eating Eggs are
Incredibly Nutritious
Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs contain more of certain nutrients
High in cholesterol, but don’t adversely affect blood cholesterol
Eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.
Raise HDL (the “good”) cholesterol
Eating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which has historically been linked to a lower risk of many diseases.
Contain choline — an important nutrient that most people don’t get enough of
Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.
Are linked to a reduced risk of heart disease
Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.
Contain lutein and zeaxanthin — antioxidants that have major benefits for eye health
The antioxidants lutein and zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are good sources of both antioxidants.
Omega-3 or pastured eggs lower triglycerides
Omega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.
High in quality protein, with all the essential amino acids in the right ratios
Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.
Are filling and tend to make you eat fewer calories, helping you lose weight
Eggs are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs may promote weight loss.
The quality of eggs hinges on the well-being of hens, emphasizing the vital role of their lifestyle. Naturally healthy hens, allowed to roam outdoors and partake in a diverse diet, produce eggs that are not only visually vibrant but also nutritionally potent. Conversely, subjecting hens to inadequate conditions, marked by poor diets, confinement, and stress, yields eggs that lack essential nutrients and may even pose toxicity risks. Optimal choices steer towards "pasture-raised" eggs, a standard that grants each chicken at least 108 square feet of outdoor space even in commercial settings. This innovative approach ensures a varied diet of bugs, grass, and seeds, fostering the well-being of the hens. Ultimately, choosing pasture-raised eggs guarantees both a flavorful culinary experience and the nutritional benefits derived from hens leading naturally contented lives.
Upon cracking open high-quality eggs from content, pasture-raised hens, you'll notice a vibrant, deep orange yolk. In contrast, mass-produced, inexpensive eggs from unhealthy chickens typically exhibit a paler yellow hue. Furthermore, a notable characteristic is the often larger yolk, even in medium-sized eggs. This rich colour and size indicate the superior nutritional content of eggs derived from chickens leading a natural and healthy life outdoors. Choosing these eggs not only promises a delightful culinary experience but also ensures you're consuming eggs that reflect the well-being of the hens producing them.
Recently, someone highlighted a crucial point, which I hadn't been aware of before. It's imperative to opt for "pasture-raised" eggs, not "pasteurized." The distinction is significant – pasteurization involves steaming cheap eggs from unhealthy chickens, compromising their quality. In contrast, choosing pasture-raised eggs ensures a commitment to eggs from hens leading to a natural and healthy outdoor life. It's not just about the name; it's about selecting eggs that represent a higher standard of quality, flavour, and nutrition. So, when perusing the shelves, make the wise choice: pasture-raised over pasteurized for a truly superior egg experience.
Eggs, especially those from pasture-raised hens, offer numerous health benefits. Packed with essential nutrients, they contribute to overall well-being. These eggs, rich in omega-3 fatty acids, proteins, and antioxidants, can positively impact heart health and eye function. Pasture-raised eggs, with hens enjoying outdoor freedom, ensure superior nutritional quality compared to mass-produced alternatives. The vibrant orange yolk is a key indicator of their richness. Consumers need to understand the distinction between "pasture-raised" and "pasteurized" for an informed choice. Prioritizing eggs from naturally healthy hens guarantees not just a delicious culinary experience but also optimal nutrition.
Fats and Oils
Fat has been unfairly demonised due to a common misunderstanding: body fat doesn’t primarily result from dietary fat intake. Instead, it's stored by insulin, a hormone triggered by fructose, sucrose, starches, and processed foods. If one adopts a diet that minimises insulin production, fat consumption is not a concern. The key to fats and oils lies in their natural or relatively natural state. Opting for fats found in whole foods, such as avocados, nuts, and olive oil, is beneficial. Understanding this distinction helps debunk myths surrounding fat, allowing individuals to make informed dietary choices that align with overall health and well-being.
While obtaining fats from whole foods is excellent, it's perfectly acceptable to include refined isolated fats and oils in your diet, provided they are handled correctly. Opt for options that are minimally processed and not exposed to high heat. This ensures the preservation of their nutritional integrity. Incorporating fats and oils mindfully can enhance the flavor and nutritional profile of your meals. Choose sources like cold-pressed oils and minimally processed fats to maintain their health benefits. By understanding the nuances of processing and choosing wisely, you can enjoy a diverse range of fats and oils without compromising on nutritional value.
The health benefits of natural oil and fats are:
Support Optimal Cholesterol Levels
Studies show that healthy fats like omega-3 fatty acids (found in fatty fish) are great for maintaining healthy cholesterol levels, healthy cholesterol levels and improve heart health.
Promote a Healthy Body Composition
Are you aiming to shed some of those unwanted pounds? Eating foods rich in healthy fats can help. Consuming sufficient amounts of healthy monounsaturated fats may promote fat loss.
Support Healthy Inflammatory Pathways
The Mediterranean diet is a diet rich in foods that contain high monounsaturated fatty acids. A study has confirmed an improvement in healthy inflammation and coagulation markers.
Optimise Brain Function
Good fats like omega-3 fatty acids play an important part in brain development. Studies have proven their role in improving mood, as well as their potential to help improve neuroregenerative mechanisms in the brain.
Foster Liver Health
Polyunsaturated fatty acids may help decrease liver fat. One study involving 1,424 patients found that omega-3 supplementation can improve liver health.
Strengthen Bones
You need more than just calcium for strong bones. A study done in Quebec, Canada confirmed a relationship between the consumption of monounsaturated fat and bone strength. The results show that eating foods that are rich in essential fatty acids can improve bone health.
Promote Good Sleep
Did you know that foods rich in healthy fats, like almonds and other types of nuts, might help you sleep better? Consumption of essential fatty acids is known to have beneficial effects on the brain and may improve sleep.
Improve Skin
If you want to have healthy, glowing skin, then you must have plenty of healthy fats in your diet. This is because omega-6 and omega-3 polyunsaturated fats cause the rise of eicosanoids, which affects your skin’s inflammatory response.
Maintain Healthy Blood Sugar Levels
A few studies found that there may be a connection between polyunsaturated fat supplementation and blood sugar levels. Some studies indicate this healthy fat is essential in fostering glycemic control, helping maintain healthy blood sugar levels in people with insulin resistance.
Quality fats, like grass-fed butter from cows, especially when organic, form an excellent addition to your diet. I personally use a significant amount of organic extra virgin olive oil, along with organic coconut oil. Recently, there's increased availability and affordability of medium-chain triglycerides (MCT) oil, which offers unique benefits. Surprisingly, fats such as lard and tallow, sourced from healthy animals, are also beneficial. This includes pork fat and beef fat, as long as they come from animals raised in good conditions. Understanding the source of fats empowers us to make choices that not only enhance the flavor of our meals but also contribute to overall well-being.
When making beef or bone broth from healthy, grass-fed organic animals, you often end up with a substantial amount of tallow, approximately four to five pounds. Skim and save this tallow for cooking, as it can be a healthy fat source if sourced from reliable sources.
It's crucial to note that concentrated fats, like tallow, can also concentrate pesticides, toxins, and hormones since these substances are fat-soluble. Investing a bit more in organic and clean products is worthwhile, as it ensures that you're not inadvertently concentrating harmful substances along with the beneficial fats. Prioritizing the quality of fats in your cooking contributes to a healthier and more wholesome culinary experience.
Don’t ever fall for the philosophy that fat makes you fat. Remember, fats can keep you healthy!
Berries
The topic of fruits, particularly berries, Berries, is widely discussed, and I'd like to offer a small piece of advice. While consuming berries can be beneficial, I believe in moderation rather than excess. Among fruits, berries stand out as the best option due to their low sugar content, high fiber (2-5%), and rich vitamin composition, including Vitamin C, Mg, K1, Cu, and Folate. The top choices among berries are strawberries, raspberries, blackberries and blueberries. These not only have the lowest sugar content but also boast the highest nutrient levels. So, when it comes to fruit consumption, opting for these nutrient-packed berries can be a delicious and health-conscious choice.
Berries are rich in antioxidants, playing a crucial role in managing free radicals within your body. Free radicals, unstable elements can potentially harm your cells. It's essential to note that a small amount of free radicals is beneficial. The antioxidants in berries help maintain a balance, preventing excessive damage. By incorporating these antioxidant-packed fruits into your diet, you contribute to the overall well-being of your cells and support your body's natural defence mechanisms. It's a delicious and health-conscious way to promote a balanced and vibrant lifestyle.
Berries may assist with
Blood sugar
Berries improve blood sugar and insulin response when consumed with high-carb foods or included in smoothies.
Insulin response
Berries contain fiber, which may increase feelings of fullness, as well as reduce appetite and the number of calories your body absorbs from mixed meals.
Fighting inflammation
Berries may help reduce inflammation and decrease your risk of heart disease and other health problems.
Lower cholesterol levels
Berries have been shown to lower LDL (bad) cholesterol levels and help protect it from becoming oxidized, which may reduce your risk of heart disease.
Improve your skin
Berries contain the antioxidant ellagic acid, which may help decrease wrinkling and other signs of skin ageing related to sun exposure.
Protect against cancer
Berries have been shown to reduce markers associated with tumour growth in animals and people with several types of cancer.
Assist you in your artery health.
Berries have been found to improve arterial function in several studies in healthypeople, those with metabolic syndrome, and people who smoke.
Berries not only taste fantastic but are also highly nutritious, offering numerous health benefits for your heart and skin. Incorporating these flavourful gems into your regular diet is a delightful way to enhance your overall health. With their delicious taste and rich nutritional profile, berries make a satisfying addition to meals, snacks, or even a refreshing treat. By making them a consistent part of your diet, you can enjoy improved well-being in a way that is both enjoyable and beneficial.
Nuts
Nuts can be an incredibly healthy addition to your diet, but it's crucial not to overindulge. While they contain beneficial Omega-6 fatty acids, it's important not to make them the primary or foundational element of your diet. Instead, incorporate nuts as part of a balanced mix with other food categories. Focus on nuts that meet three essential criteria for optimal health benefits. This mindful approach allows you to enjoy the nutritional advantages of nuts while ensuring a well-rounded and diverse dietary intake. Keep in mind that moderation and variety are key when including nuts in your overall eating plan. Nuts are very healthy food and you want to focus on the nuts that meet three criteria.
Firstly, opt for nuts that taste good in their raw form, as the raw state helps preserve more nutrients. Roasting or processing nuts can result in nutrient loss and alter some of the fats. Secondly, choose nuts that are low in carbohydrates. Lastly, prioritize nuts that are high in fat, as those with the highest fat content tend to have the lowest carbohydrate content. In terms of fat content, macadamia nuts, pecans, walnuts and almonds are excellent choices, offering a balance between rich flavor and nutritional benefits. By selecting nuts based on these criteria, you can enjoy a tasty and health-conscious addition to your diet.
Walnuts and almonds meet the criteria discussed earlier. While they are slightly higher in carbohydrates, the dense nature of these nuts means that you won't typically consume them in large quantities. This makes them suitable choices even for those following a low-carb or ketogenic diet. By incorporating these nuts into your snacks or meals in moderation, you can enjoy their rich flavour and nutritional benefits without compromising your dietary preferences or health goals. It's all about balance and mindful consumption to make the most of the goodness that walnuts and almonds have to offer.
Another wonderful aspect of nuts is their high fibre and protein content. This means you're packing a lot of essential nutrients into a small amount of food. Nuts become a valuable addition to your diet, offering a nutrient-dense option that not only tastes great but also contributes to your overall well-being. Incorporating these powerhouse snacks into your routine provides a convenient and tasty way to boost your fiber and protein intake, supporting your nutritional goals in a compact and satisfying package.
The Health Benefits of Nuts:
A Great Source of Many Nutrients
Nuts are high in fat, low in carbs, and a great source of several nutrients, including vitamin E, magnesium, and selenium.
Loaded With Antioxidants
Nuts contain antioxidants known as polyphenols, which may protect your cells and “bad” LDL cholesterol from damage caused by free radicals.
May Aid Weight Loss
Nuts have been shown to promote weight loss rather than contribute to weight gain. Several studies indicate that your body doesn’t absorb all of the calories in nuts.
May Lower Cholesterol and Triglycerides
Nuts may help lower total and “bad” LDL cholesterol and triglycerides while boosting levels of “good” HDL cholesterol.
Beneficial for Type 2 Diabetes and Metabolic Syndrome
Several studies have shown that blood sugar, blood pressure, and other health markers improve when people with type 2 diabetes and metabolic syndrome include nuts in their diet.
May Reduce Inflammation
Research suggests that nuts may reduce inflammation, especially in people with diabetes, kidney disease, and other serious health conditions.
- High in Beneficial Fiber
Many nuts are high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health.
May Reduce Your Risk of Heart Attack and Stroke
Nuts may significantly lower your risk of heart attack and stroke. Eating nuts increases “bad” LDL particle size, raises “good” HDL cholesterol, improves artery function, and has various other benefits.
Incorporating nuts into your regular diet can have numerous health benefits, including a potential reduction in the risk of diabetes and heart disease. Additionally, nuts may contribute to lowering cholesterol and triglyceride levels. Despite their relatively high calorie content, this nutritious, high-fiber treat could even assist in weight loss when consumed in moderation. With their delicious taste and nutritional advantages, nuts make for a flavorful addition to a healthy and balanced diet. Embracing moderation and variety allows you to enjoy the goodness of nuts while supporting your overall well-being.
Seeds
Seeds are often grouped with nuts, but I prefer to distinguish them because they are quite different, and their uses vary significantly, especially with the ones I emphasize. Recognizing these distinctions is essential, as seeds are not always used in the same way and may have unique qualities that set them apart. By highlighting these differences, we can better appreciate the diverse culinary applications and nutritional benefits that seeds bring to the table. Understanding how to use and emphasize different seeds allows us to make more informed choices when incorporating them into our diets.
Among my favourite seeds are chia, flax, hemp, and pumpkin. While nuts make for a convenient, tasty snack that you can easily munch on, it's a different story with seeds like chia and flax. They don't offer the same quick, crunchy experience but are versatile in low-heat cooking. You can create oatmeal-like dishes, bake bread, or add them to smoothies. For those who enjoy yogurt, try grinding these seeds to replace cereal with a nutritious twist. Their unique texture and adaptability make them a fantastic addition to various dishes, offering both taste and nutritional benefits in creative culinary ways.
Seeds have the advantage of being very affordable, especially with their rising popularity. In the United States, places like Costco practically give them away. They are incredibly rich in healthy fats, fiber, and protein, packing a nutritional punch. Despite the total carb count appearing high, the majority is fibre, resulting in very low net carbs, around three to four percent. While seeds, like chia and flax, contain omega-3 fatty acids, it's crucial not to rely exclusively on plant sources for these nutrients. Though chia and flax have the highest plant-based omega-3 levels, the conversion process doesn't occur as efficiently as with fish sources. Incorporating fish oil or fish into your diet ensures a more effective intake of essential omega-3s.
The Health Benefits of Seeds
Support Weight Loss
Incorporating diverse seeds in your diet aids weight loss due to their high fibre and protein content. Fiber keeps you fuller longer, and protein reduces hunger hormones, promoting satiety. Studies show chia seeds can curb sugary cravings, potentially aiding weight loss.
Boost Digestive Health
Generally, the healthiest seeds are rich in dietary fibre, crucial for digestive health. Fibre promotes regularity, protects against issues like hemorrhoids, and supports beneficial gut bacteria, impacting immunity, mental health, and nutrient absorption.
Regulate Blood Sugar
Seeds' fibre slows sugar absorption, stabilizing blood sugar levels and preventing spikes, potentially averting diabetes symptoms and reducing the risk of chronic conditions like heart disease. Flaxseed, in particular, improves insulin sensitivity, aiding blood sugar regulation.
Fight Free Radical Formation
Many of the healthiest seeds are rich in manganese, a vital micronutrient that serves as a cofactor for enzymes and acts as a potent antioxidant, protecting against oxidative damage and potentially preventing various health conditions.
Good Source of Plant-Based Protein
Incorporating the healthiest seeds into your diet boosts protein intake crucial for wound healing, immune function, and muscle growth. Inadequate protein can lead to health issues, while most seeds provide 5-10 grams of protein per serving.
Incredibly Nutrient-Dense
Seeds offer not only protein and fibre but also various essential micronutrients. Hemp seeds provide manganese and vitamin E, while sesame seeds offer copper and calcium. Overall, seeds are nutrient-dense, enhancing a healthy, balanced diet.
Seeds, encompassing embryonic plants with protective coverings, share nutritional traits with nuts, beans, and grains. They stand out for being high in protein and nutrient-dense. In addition to providing essential dietary elements, the healthiest seeds bring numerous benefits, including aiding weight loss, enhancing digestive health, and promoting better blood sugar control. Their versatility in botanical and nutritional aspects makes seeds valuable additions to a balanced diet. As these tiny powerhouses contribute to overall well-being, incorporating them into your meals Seeds, encompassing embryonic plants with protective coverings, share nutritional traits with nuts, beans, and grains. They stand out for being high in protein and nutrient-dense. In addition to providing essential dietary elements, the healthiest seeds bring numerous benefits, including aiding weight loss, enhancing digestive health, and promoting better blood sugar control. Their versatility in botanical and nutritional aspects makes seeds valuable additions to a balanced diet. As these tiny powerhouses contribute to overall well-being, incorporating them into your meals ensures a diverse and nutrient-rich approach to maintaining a healthy lifestyle. Embrace the potential benefits these small wonders offer for a holistic health boost.
Avocado
Avocado, while not necessarily labeled a superfood, holds a special place due to its numerous benefits. I prefer avoiding such categorizations, but avocados stand out for their versatility. With a creamy texture and rich natural fats, avocados are not only great tasting but also satisfying. Whether eaten raw, spooned out, added to dishes, or transformed into guacamole, they offer a delightful and fulfilling experience, bordering on a meal in itself. Embracing avocados in your diet introduces a delicious and nutritious element, showcasing their unique ability to enhance various culinary creations while contributing to overall well-being.
Avocado is a versatile companion for any dish—hard to argue with that. Particularly, in the context of a keto or intermittent fasting diet, avocados emerge as an ideal choice. With high-fat content, low carbohydrates, and minimal protein, they align seamlessly with the requirements of such diets. Rather than labelling it as a superfood, consider avocados as a fantastic staple that effortlessly complements a variety of meals. Embrace the simplicity and versatility of avocados, acknowledging their role as a valuable and delicious addition to your dietary repertoire.
The health benefits of Avocado’s:
Excellent source of nutrients
Avocados are rich in many nutrients, including fibre, healthy fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate. Enjoying them regularly could help improve overall diet quality.
Beneficial for gut health
Avocados are rich in fiber, which is essential for a healthy digestive system. Some evidence suggests that consuming avocados may benefit the health of the gut by improving bacterial diversity and reducing fecal bile acid concentration.
May help reduce heart disease risk factors
Avocados may help increase levels of heart-protective HDL cholesterol and decrease levels of oxidized LDL cholesterol, a type of cholesterol that’s significantly associated with atherosclerosis, or the accumulation of plaque along artery walls
A rich source of antioxidant and anti-inflammatory compounds
Avocados are an excellent source of antioxidant and anti-inflammatory compounds like vitamin C, vitamin E, and the carotenoid lutein.
May help promote a healthy body weight
Following a diet high in fibre has been associated with body weight maintenance. Some studies suggest that avocados may help improve satiety, enhance weight loss, and reduce belly fat. However, many of these studies are funded by the Hass Avocado Board, which may have influenced study results.
A smart choice during pregnancy and breastfeeding
During pregnancy and breastfeeding, your need for many nutrients significantly increases. Enjoying avocados is a smart way to get enough of certain vitamins and minerals like folate, potassium, vitamin C, and vitamin B6.
Avocados, a nutrient powerhouse, boast significant amounts of fiber, B6, vitamin C, potassium, vitamin E, folate, and copper. Regular consumption offers a myriad of health benefits, from heart disease protection to enhancing diet quality, and satiety, and promoting gut health. Versatile and delicious, avocados stand as a wholesome addition to your meals. Their rich nutritional profile contributes not only to flavour but also to overall well-being. Embrace the goodness of avocados, recognizing their potential to support a heart-healthy, satisfying, and nourishing diet, making them a delightful and beneficial inclusion in your culinary repertoire.
Tubers or Root Vegetables
These vegetables, grown underground, tend to be starchy and function as energy reserves for plants. Examples include yams, sweet potatoes, turnips, carrots, beets, rutabagas, celeriac, garlic, ginger, fennel, parsnips, and onions, just to name a few.
These vegetables, being high in starch, might be best avoided for weight loss, particularly if you're on a low-carb or keto diet, or if you're insulin-resistant. However, if you're insulin-sensitive, have reached your weight goal, or engage in carb cycling, incorporating tubers and root vegetables can provide quality carbs without resorting to grains that may cause inflammation. It's crucial to tailor your consumption based on your specific dietary goals and metabolic considerations, ensuring these foods align with your health objectives and contribute positively to your overall well-being.
The health benefits of Tubers and Root Vegetables
- Dietary fiber
Root vegetables are abundant in complex carbohydrates, including dietary fibre. This fiber enhances blood glucose stability and supports digestive health—an essential component often lacking in our diets.
- Resistant starch
Many root vegetables contain substantial amounts of resistant starch—a complex carbohydrate that resists quick breakdown in the gut. Reaching the colon intact, it ferments, nourishing gut bacteria and generating beneficial short-chain fatty acids.
- Vitamins and minerals
Root vegetables, with their soil proximity, abound in vital minerals—potassium, zinc, copper, phosphorus, and magnesium. Mineral richness hinges on soil health, emphasizing the preference for organic produce. These minerals contribute to the alkalizing nature of root crops, supporting an optimal pH balance that can be monitored through pH measurements.
While root vegetables are starchy, moderation is key. Substitute them for potatoes in mashed dishes or mix varieties for added depth and variety. Chopped into cubes, they enhance vegetable or beef soups. Their versatility in culinary applications is vast. Although mindful of their starch content, integrating these nutrient-rich veggies provides both flavor and nutritional benefits. Embrace the variety they offer, elevating your meals with a mix of earthy, nutrient-dense options. From mashed alternatives to savoury soups, these root vegetables contribute not just to taste but also to a wholesome and diverse culinary experience.
Herbs and Spices
Ingredients such as garlic, ginger, turmeric, cinnamon, cloves, cardamom, cilantro, parsley, dill, rosemary, and many others are incredibly nutritious, offering essential micronutrients not found in proteins, fats, or carbohydrates. They provide an abundance of minerals, vitamins, and even medicinal properties at a natural level. Integrating these flavorful and nutrient-packed herbs and spices into your diet not only enhances taste but also contributes to overall well-being, ensuring you receive a diverse range of essential nutrients that go beyond the basics of protein, fat, and carbohydrates.
These herbs provide the following medical benefits.
- Cinnamon
Lowers Blood Sugar Levels and Has a Powerful Anti-Diabetic Effect
- Sage
Improve Brain Function and Memory
- Peppermint
Relieves IBS Pain and May Reduce Nausea
- Turmeric
Contains Curcumin, a Substance With Powerful Anti-Inflammatory Effects
- Basil
Fight Infections and Boosts Immunity
- Cayenne Pepper
Contains Capsaicin, Which Helps Reduce Appetite and May Have Anti-Cancer Properties
- Ginger
Can Treat Nausea and Has Anti-Inflammatory Properties
- Fenugreek
Improves Blood Sugar Control
- Rosemary
Help Prevent Allergies and Nasal Congestion
- Garlic
Combat Sickness and Improve Heart Health
While supplements and herbs offer significant benefits, it's crucial to view herbs and spices primarily as enhancers that make food delightful. Garlic, ginger, and turmeric exhibit antibacterial, antifungal, and antiviral properties, while turmeric's anti-inflammatory effects aid gut healing. Cinnamon shows promise in regulating blood sugar. While these culinary elements boast tremendous advantages, avoid overusing them as medicinal substitutes. Instead, seamlessly integrate them into your daily diet, enjoying not only the delicious flavors they bring but also the potential health perks they offer. Embrace these natural additions as companions to a wholesome and flavorful culinary journey.
The Bonus
Here’s a little bonus for you, and it’s something that isn’t necessarily a food category, but we have to have some treats in life that make life a little sweeter. Chocolate is something that gets people really excited, and many say, “I’ll give up anything but I’m not gonna give up chocolate.” Well, guess what? You do not need to. However, there’s a big difference between milk chocolate and dark chocolates.
When people extol the benefits of chocolate, they often refer to dark chocolate as it contains nutrients from cocoa beans, which can be highly beneficial. On the contrary, milk chocolate is laden with sugar, negating these advantages. The darker the chocolate, the less sugar it contains. A rough estimate is that if you opt for a 78% cocoa content, the remaining 22% is sugar. Similarly, an 85% cocoa chocolate has 15% sugar. While chocolate is relatively high in carbohydrates, most of it is fiber, making it a more favorable choice. So, you don't have to give up on chocolate, just choose wisely.
I prefer chocolate with a cocoa content ranging from 78% to 85%. Sometimes I find 78% to be just right, while on other occasions, 85% feels less sweet and more satisfying. The darker the chocolate, the less inclination there is to overeat. Taking a popular brand like Lindt, which has eight pieces per bar, a single piece from a 78% bar contains around 1.5 grams of sugar. For those aiming for minimal sugar intake, chocolate might not be ideal. However, enjoying one or two pieces won't significantly impact your sugar consumption, especially with 85% cocoa, offering about one gram of sugar per piece.
Many people claim they can't handle dark chocolate with a cocoa content higher than 50% due to its bitterness. The good news is, your taste preferences can change over time. By gradually reducing sweets and sugar from your diet, your taste buds adapt. As you distance yourself from sugar, you may find things you once considered normal sweetness now taste excessively sweet. Embracing real food and eliminating sugar allows you to truly appreciate the flavors. With time, you might even enjoy very dark chocolates without any issues. It's a process of learning and adjusting your palate to healthier alternatives.
Chocolate preferences vary, but 75%, 78%, 85%, or even 90% cocoa chocolate can be flavourful without excessive bitterness. If you're not a chocolate fan, that's perfectly fine; it's not a mandatory food item. Focus on the essential food groups I discussed earlier, and you'll maintain a well-rounded and healthy diet.
Health Benefits of Dark Chocolate:
- Very nutritious
Quality dark chocolate is rich in fiber, iron, magnesium, copper, manganese, and a few other minerals.
- A powerful source of antioxidants
Cocoa and dark chocolate have a wide variety of powerful antioxidants. In fact, they have way more than most other foods.
- Improves blood flow and lowers blood pressure
The bioactive compounds in cocoa may improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.
- Raises HDL and protects LDL from oxidation
Dark chocolate improves several important risk factors for disease. It lowers oxidation-prone LDL and improves insulin sensitivity.
- May reduce heart disease risk
Research shows a reduction in heart disease risk among those who consume a moderate amount of chocolate.
- May protect your skin from the sun
Studies show that the flavanols from cocoa can improve blood flow to the skin and protect it from sun damage.
- Improves brain function
Cocoa or dark chocolate may improve brain function by increasing blood flow. It also contains stimulants like caffeine and theobromine.
Embrace the goodness of cocoa, known for its potent health benefits, particularly in safeguarding the heart. Opt for quality dark chocolate with 70% or higher cocoa content, ranging from 75% to 90%, ensuring both delightful flavour and health advantages. If chocolate isn't your preference, no worries—it's not a dietary necessity. Focus on the essential food groups discussed earlier, steering clear of unnecessary sugary treats, and you'll maintain a balanced, health-conscious lifestyle. Choose wisely, savour the flavors, and prioritize the ten food groups for a fulfilling and wholesome journey towards well-being.
Thank you for exploring this blog. If you found it enjoyable, delve into our other posts for more insights. Your time and interest are greatly appreciated. Stay tuned for more informative content that aims to enhance your well-being. Cheers to your health journey, and we look forward to having you back soon!
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