15 foods that should be included in your diet
1) Grass Fed Organic Beef-grass fed beef is on of the leanest sources of protein available, it contains less calories than corn/grain fed beef and is much much higher in conjugated linoleic acid or “CLA”. Recently in a Finnish study, women who had the highest levels of CLA in their diet, had a 60 percent lower risk of breast cancer than those with the lowest levels of CLA.
2) Avocados-these amazing fruits are packed with over 25 healthy nutrients such as vitamin K, folate, vitamin C and potassium. They also have fantastic anti-inflammatory effects and can be used to assist in combating all types of arthritis.
3) Eggs from free roaming chickens raised in their natural environments-Eggs are an amazing source of lean protein, essential fats as well as choline, selenium, and tryptophan-nutrients that are of vital importance for mood and brain health.
4) Organic Kale-Calorie per Calorie this may be the best food on the planet for you. Kale is extremely low in calories and is high in fiber, vitamins A,C, K as well as calcium. It is a great detox food and is very high in antioxidants and anti-inflammatory effects. Kale has more iron than grass fed beef per serving size.
5) Fish oil-Now we all know and have heard how healthy fish can be in providing omega 3s to our diets. Omega-3s are essential for your brain as well. People with a diet rich in omega-3s are less likely to be afflicted with depression, schizophrenia, attention deficit disorder (hyperactivity), or Alzheimer’s disease.
However even with our best efforts to consume healthy wild caught fish, sometimes our best efforts can even come up short. My advice is to take 2 teaspoons of the strongerfasterhealthier.com brand fish oil, which will aid your body in decreasing inflammation as well as improve brain function.
6) Winter squash such as acorn, butternut, spaghetti etc…. All types of squash are a brilliant source of Vitamin C, potassium, magnesium, fiber, folate, iron, and phosphorus. Squash has also been shown to be helpful in cancer prevention, as well as heart, eye, colon, prostate and bone health. For these reasons I believe some type of squash can be included nearly every day into our diets.
7) Free Range Organic Fowl-Chicken and turkey are some of the leanest sources of protein we can find which makes it a staple for any fat loss diet. These meats are also rich in niacin a vitamin that is essential for fighting cancer, along with tryptophan and B6, two nutrients that aid in sleep and stress reduction.
8) Organic Virgin Coconut Oil– Similar to fish oil the benefits of coconut oil cannot simply be summed up in a few sentences but for god measure I will name a few.
The health benefits of coconut oil include improved hair and skin health, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, managing diabets, dental health, and bone strength.
These benefits of oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial and soothing properties. Simply put just eat it, and eat it everyday, be sure the oil you buy is cold pressed.
9) Organic extra virgin olive oil-In my opinion this healthy oil is second only to virgin coconut oil, and should be consumed nearly everyday. Its health benefits have shown to reduce cholesterol, and oxidative damage as well as decrease inflammation in the body and has also been used as a digestive aid.
Organic Extra Virgin Olive Oil should always be kept away from heat and stored in a cool dark place to avoid oxidizing the healthy fats that we aim to take advantage of.
10) Green Tea– Ok so it’s technically not a food, however it has such an mazing amount of health benefits I couldn’t bring myself to leave it out. Some of those benefits include: Increasing “T” cells which strengthen our immune systems, may lower the risk of heart disease, lower blood pressure, aid in weight loss and digestion, and it will also decrease inflammation.
Just be sure if you are purchasing it from your local market you are buying pure unsweetened tea as adding the sugar will actually produce a negative health effect.
11) Broccoli – Of course as you would have imagined broccoli made the list which may make some of you pretty unhappy, but just trust me its not as bad as you may think. Hopefully some of these benefits such as: Nervous System health, Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.
Blood Pressure regulation; along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure. High levels of vitamin C, one cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals.
Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold. Immune System Health One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.
12) Organic Baby Spinach– Similar to Kale this low calorie food is packed with positive health benefits, such as increasing metabolism One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating, aiding in cancer prevention.
Flavonoids — a phytonutrient with anti-cancer properties abundant in spinach — have been shown to slow down cell division in human stomach and skin cancer cells.
Furthermore, spinach has shown significant protection against the occurrence of aggressive prostate cancer, and one more but certainly not all of them is the assistance with the removal of internal inflammatory conditions such as arthritis and CVD. Maybe not an everyday food but certainly a few times a week.
13) Goji berries-Goji berries are one of the most nutrient rich foods on the planet, containing over 20 trace minerals and vitamins including zinc, iron, phosphorous, riboflavin, vitamin E, and other carotenoids.
All of these vitamins and minerals along with their high anti-aging anti-oxidant properties may help prevent cancer and other illnesses such as heart disease, immune dysfunction and pre-mature aging.
14) Camu Camu berries– One serving of Camu Camu berries contain 30-60 times as much vitamin C as a whole orange does and much less the amount of sugar. As we should all be aware Vitamin C is one of the critical vitamins to keeping our skin and immune system in top functioning order.
15) Chia Seeds-These seeds pack a wonderful punch of, antioxidants and Omega 3 fats, they are a bit hard to mix into any type of shake or meal replacement shake but by way of seeds they are leaps and bounds ahead of the other seed options. So if you are consuming seeds be sure its chia seeds.