It is important to eat real, whole foods in order to stay healthy throughout your lifetime. It is best to avoid any packaged or manmade food as well as anything that had been processed in a factory. Do your best to make your diet at least 90% whole foods and leave the last 10% for unhealthy snacks.
Lifestyle is also a huge component of overall health. Some lifestyle choices to make that are beneficial are doing intermittent fasting, getting enough (but not too much) sun exposure, as well as avoiding your exposure to electromagnetic fields. This can be done by limiting your time on your cell phone.
Top 6 Brain Foods
When you are looking for foods that nourish your brain, along with your heart health, gut health, muscles, and immune system, think about foods that contain a lot of healthy fat. This makes sense because your brain is actually made up of mostly fat.
These are a good source of oleic acid, which helps decrease inflammation. They also include almost 20 essential nutrients like potassium.
2. Organic coconut oil
Coconut oil is great for your thyroid and metabolism and is a medium-chain fatty acid. MCTs have a lot of health benefits, including increasing your metabolism and getting rid of pathogens.
3. Grass-fed butter and ghee
About 20% of butterfat is pure short- and medium-chain fatty acids. Your body uses these immediately for energy and they don’t increase your body fat. So, a large portion of the butter you eat is used right away for energy. Ghee is a healthy fat that is great for cooking. It has a longer shelf life than butter.
4. Organic pastured eggs
A lot of the best foods for you are high in cholesterol and saturated fats, including eggs. Your body needs cholesterol to regulate protein pathways that are involved in cellular processes. This is especially important for your brain because it contains about 25% of your body’s cholesterol.
5. Wild-caught Alaskan salmon
Wild-caught Alaskan salmon is important due to their health benefits and they have a low risk of contamination. It is high in omega-3 fats that your body needs for optimal brain and heart health.
6. Organic raw nuts
Macadamia nuts have the highest fat content and lowest protein and carb content out of all of the nuts available, and 60& of the fat oleic acid. One serving of macadamia nuts provides 58% of the recommended daily amount of manganese and 23% of the thiamin you need each day.
Pecans are similar to macadamia nuts when it comes to fat and protein, and they also have magnesium, which acts as an anti-inflammatory, oleic acid, antioxidants, and manganese.
3 Foods to Increase Your Heart Health
Your heart also thrives on healthy fats. Additionally, these three foods are known for their heart benefits:
Research shows that beets are very healthy due to their high nitrate content. Your body produces nitric oxide form nitrates, which enhances oxygen and blood flow. It is also beneficial to the immune systems. Research shows that drinking raw beet juice can lower blood pressure by up to five points in only a matter of hours.
Arugula contains flavonoids that help improve blood vessel function, lower blood pressure, increase blood flow, and decrease inflammation. It also has cleansing properties that can help your body get rid of heavy metals.
Harvesting sprouts before they reach maturity will give you a nutrient-dense plant food that fills you up by eating less food. An easy way to improve your nutrition is to swap out lettuce for sprouts in your salad or other foods you typically put lettuce on.
4 Foods for Gut Health
More and more studies continue to show that there are a lot of factors that go into nutrition. One of the components focuses on nourishing health-promoting bacteria in your gut. Having a healthy diet helps create a proper environment for beneficial bacteria to thrive in your gut, while eliminating disease-causing bacteria, fungi and yeast. Some of the best foods to eat for your gut include:
1. Raw, grass-fed kefir
This cultured milk product is full of probiotics. It also has fiber, which also helps to nourish the gut.
2. Fermented vegetables
Stop eating sugars and eat traditionally fermented foods instead. Fermented vegetables are a common choice and you can ferment almost any vegetable that you want by using a starter culture.
3. Organic bone broth
Bone broth is one ancient meal, dating back to the Stone Age. It is also one of the most healing meals. It is easily digested and has amazing immune-optimizing components that are building blocks for the treatment of many diseases.
4. Organic psyllium
Psyllium is a dietary fiber that helps increase the number of healthy bacteria in your gut, while also reducing intestinal inflammation. You should be consuming between 20 and 30 grams of fiber each day.
Many foods have anti-inflammatory properties, but spices can also do the trick.
Curcumin, the bioactive compound in turmeric, has been found to aid in digestion, modulate about 700 genes, positively control 160 various physiological pathways, improve cell membrane health, and lower inflammation. Turmeric may also have potent anticancer properties.
Ginger has great medicinal qualities. Studies show that ginger can protect against a variety of chronic diseases, partly due to its positive effects on inflammation and oxidative stress. Ginger has also been found to fight cancer and decrease the size of prostate tumors.
2 Immune-Boosting Foods
Your immune system fights against diseases and a large part of your immune function depends on your gut health. So, every gut-healthy food that has been previously mentioned helps boost immune function as well. Two others include:
1. Allium vegetables
Garlic and onions have health-promoting effects such as reducing inflammation, improving immune function, and improving heart health.
Garlic and onions can also combat up to 14 kinds of cancerous cells, such as brain, breast, lung, and pancreatic. Both sprouted and fermented, black garlic are variations you can try to switch up your diet a bit. Both of these have shown to give additional health benefits over regular garlic.
Onions have a lot of beneficial properties. They are antiallergic, anti-inflammatory, antihistaminic, and an antioxidant. Polyphenols are plant compounds recognized for their disease prevention, antioxidant and anti-aging properties.
Mushrooms are high in protein, fiber, calcium, vitamin B, vitamin C, and minerals. They are also a great source of antioxidants such as ergothioneine, which is recognized as a “master antioxidant.”
Mushrooms are also an immunosupportive food which is why they can help treat and prevent cancer.
2 Muscle-Boosting Foods
You need protein to build muscle, but eating too much protein can lead to diseases such as cancer. It is best to eat just the right of protein that your body needs.
Typically, people need about 0.5 grams of protein for each pound of lean body mass. To figure out your lean body mass, subtract your percent body fat from 100 and multiply that percentage by your weight. Then divide your lean body mass in half to get your protein requirement in grams. Two of the top foods for protein are:
1. Grass-fed beef
Grass-fed beef has better omega-6 to omega-3 ratios than conventional beef. It also has a higher concentration of conjugated linoleic acid and antioxidants and is less likely to be contaminated with antibiotic-resistant bacteria.
2. Whey protein
This byproduct of milk and cheese provides all of the essential amino acids for your body.
3. Anticancer Foods
These foods have potent chemoprotective activity:
Broccoli has compounds like sulforaphane, glucoraphanin, phenolic compounds and diindolylmethane, which help reduce one’s risk of cancer.
This allium vegetable has therapeutic effects stemming from its sulfur-containing compounds. Leeks also have kaempferol, which is a natural flavonol that has been linked to a lower risk of cancer.
3. Black cumin
Black cumin has at least 20 different ways to improve your chances of being able to fight cancer. It has natural antibacterial properties, is an antioxidant, acts as a renal protective, and even has gastro-protective properties.
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