Often overlooked, cuisines from around the world rely on unprocessed ingredients to deliver delicious and healthy dishes.
These cuisines have a lot to offer when it comes to keeping our bodies and minds healthy. They contain nutrient-dense foods that promote wellness and help us to get the nutrients we need for optimal health.
1. Eggs
One whole egg contains small amounts of almost every nutrient that a human body needs. It has 77 calories, 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates.
It contains a large amount of vitamins and minerals, including calcium, iron, potassium, zinc, magnesium, vitamin E, folate, Vitamin B6 and much more.
They are rich in choline, which is essential for brain health and helps prevent mental decline in older people.
There are also antioxidants in eggs that can protect your eyes from age-related diseases like cataracts and macular degeneration. They include lutein and zeaxanthin, which accumulate in your retina to protect against these conditions.
Moreover, they are rich in vitamin D which can help you to build bone and strengthen your immune system. They are low in calories and contain good levels of dietary fiber.
They are a nutritious breakfast option and can help you feel full for longer. Moreover, they can lower your risk of developing chronic diseases and promote weight loss.
2. Spirulina
This nutrient-rich superfood is known to boost energy levels, reduce the feeling of hunger, and support a healthy digestive system. It also helps remove heavy metals and other toxins from your body.
It is a complete protein (up to 70%) and contains all of the amino acids our bodies need including all eight essential ones. It also has a high level of biotin and vitamin B12 which aids in cell growth, as well as gamma-linolenic acid, which promotes a healthy nervous system, immune system, and hormonal balance.
In addition, it is a rich source of iron and folic acid which helps to improve the hemoglobin in your blood. It is also a good source of calcium which strengthens bones and teeth, and phosphorus, potassium, and zinc which all help to prevent osteoporosis.
In addition, spirulina is also a probiotic food which encourages the growth of beneficial bacteria in your intestines. This helps with the production of the necessary enzymes that are vital for the proper functioning of your digestive tract.
3. Beets
Beets are one of the most nutritious vegetables on the planet, and they’re a great source of fiber, iron, calcium, folate, magnesium, and nitrates. They also contain betalain, a phytonutrient that helps reduce inflammation and promote healthy aging.
They can be consumed raw, cooked, steamed, grilled, and roasted, but one of the healthiest ways to enjoy them is to make beet juice. This process can help you get all of the beet’s antioxidant benefits without any sugar added.
Consuming beets also has some serious benefits for your heart and blood pressure. They’re full of nitrates, which can be converted to nitrites in the body and then further turned into nitric oxide, which helps to relax blood vessels.
These nitrates have been shown to reduce blood pressure levels and can even support exercise performance by helping your body better use oxygen. They can even increase stamina, which is especially important for endurance athletes.
But if you want to get the most out of beets, then it’s best to consume them in their most natural form, which is why this Dr. Mercola Organic Fermented Beet Powder is a great way to get the most out of this superfood without all the sugar.
4. Avocados
They are also high in fatty acids which are beneficial to our health, reducing bad cholesterol and improving heart health. They also contain vitamin E and B-vitamins, as well as potassium, magnesium and folate.
Moreover, avocados are rich in lutein, which is an antioxidant that promotes eye and vision health. It prevents cataracts and macular degeneration.
Additionally, avocados are a good source of dietary fiber, which helps regulate blood sugar levels and stabilize blood fats. They are also a good source of folic acid, which prevents heart disease, birth defects and cancers.
Its high level of oleic acid (a heart-healthy monounsaturated fatty acid) makes it easier to absorb nutrients from other foods in the diet, like vitamins A, D and K and powerful antioxidants like carotenoids.
In addition, avocados are high in lutein and zeaxanthin, the pigments that give fruits and vegetables their bright colors. These nutrients help protect against macular degeneration and cataracts and may even reduce the risk of cancer. They are also a good source of potassium, which can improve blood pressure control in people who are on a low-potassium diet.
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5. Broccoli
One of the cruciferous vegetables, broccoli is high in fiber, vitamins, minerals, and phytonutrients. It also contains compounds that help eliminate toxins in the body and prevent disease.
It is a great source of vitamin C, which helps boost the immune system. It is also rich in beta-carotenes, lutein, and zeaxanthin that can reduce the appearance of fine lines, wrinkles and age spots on the skin.
As part of a balanced diet, broccoli can lower your cholesterol levels, which is helpful for those who suffer from high blood pressure or heart problems. The plant’s fiber content makes it easier for your body to excrete excess cholesterol by removing it from your digestive tract and only letting HDL (good) cholesterol pass through your liver.
Broccoli is also a powerful anti-cancer food. It has the highest concentration of sulforaphane, a compound that removes toxins from your body and fights cancer cells.
If you want to get the most benefits from broccoli, be sure to cook it properly, either by steaming or sauteing. The heat denatures the enzymes that release nutrient-rich compounds into the vegetable, so be sure to take the time to cook broccoli correctly for maximum benefit.
6. Lemons
They are also a great source of Vitamin C, which is an important nutrient for healthy immune system function and can help to prevent and cure the flu and other viruses. They are also an excellent alkalising powerfood.
The citric acid in lemons can dissolve mineral compounds that build up and form painful kidney stones. They are also a natural diuretic, helping to remove excess water from the body.
Lemons contain limonin, a plant compound that can aid in lowering cholesterol levels. This is a great way to improve heart health and protect your body against cardiovascular disease.
Another benefit of lemons is that they have anti-cancer properties. They contain 22 anti-cancer compounds, including limonene and flavonol glycosides. These compounds inhibit the growth of cancer cells and can even be used as a treatment for liver and colon cancers.
Lemons are also a good source of calcium and phosphorus, both of which help to strengthen bones. They can help to reduce the risk of osteoporosis and fractures and are a rich source of vitamin B, which can boost energy levels.
7. Kale
It is full of anti-oxidants, which can prevent many illnesses. It also has anti-inflammatory properties that may reduce autoimmune diseases and heart disease.
This nutritious leafy green is a great source of fiber, iron and magnesium. It is high in potassium, which can help maintain a healthy blood pressure and lower your risk of cardiovascular disease.
Another major health benefit of kale is its folic acid content. Folic acid is a nutrient that can prevent anemia in adults. It also improves the body’s ability to produce hemoglobin and red blood cells, which is critical for proper oxygen transfer throughout the body.
It has also been shown to increase the immune system’s response to viruses and bacteria, reducing your chances of getting sick. It is also a very good source of omega fatty acids, which can help your triglycerides and decrease your risk of depression.
A few ways to enjoy kale include blending it in a smoothie, making a refreshing kale juice or adding it to your salads for an extra crunch. You can also make kale chips by drizzling some extra virgin olive oil or avocado oil over your kale, seasoning it with salt and baking it until dry.
