10 SUPER FOODS YOU NEED IN YOUR DIET
These science-backed nutrient dense super foods are power houses that will boost your mood, energy, metabolism, memory and immune system.
They can also reduce inflammation, reduce the metastasis of cancerous cells & fight aging. Here are 10 simple nutritional superstars. Put them in your diet.
Cacao: raw chocolate:
Cacao is a powerful antioxidant containing both flavanols & polyphenols. It is also a source of magnesium, & dietary fiber. It has an amazing ORAC score of 98,000 per 100g, vs blueberries that are also an excellent antioxidant but have a ORAC score of 2,400.
ORAC scores measure the ability of antioxidants to absorb free radicals. Free radicals come from pollution and toxins in our environment and cleaning products etc. Free radicals cause cell and tissue damage. This leads to diseases such as cancer & some autoimmune issues.
Eating cacao is license to eat chocolate! get it in a powder form and put it in smoothies & protein shakes. You can also get it in the dark chocolate bars that have over 75% cacoa. This is how I justify eating chocolate daily!
MACA is great for endurance and energy. This makes it great for athletes. Its 10% protein with 20 amino acids It strengthens the libido too. It enables the body to use testosterone. It doesn’t increase testosterone but it enables our body to use what is available. This helps menopausal women achieve hormone balance and increases sperm count in men. It’s also rich in plant sterols and a good source of iron, magnesium; selenium and calcium which are all vital nutrients for the human body especially those with autoimmune diseases.
While it is a superfood, start off slowly in your smoothies. The taste is not super to me so I use a tsp in my smoothies with strong tastes (like chocolate or blueberry etc.)
Hemp seed contains 33% protein along with Omega 3’s and minerals. As you know Omega 3 is vital for those who suffer from inflammation. You can’t seem to get enough in your diet! I use this supplement in my smoothies, I eat fish and I supplement with Omega 3. If you have an autoimmune diseases such as arthritis or mixed connective tissue or any inflammation causing malady you need this superfood!
It has a nutty sort of flavor. It’s kind of like pine nuts. It works great in smoothies, on salads or even as a nut topping.
Spirulina and blue green algae:
Blue-green algae is one of the most nutrient dense foods. It’s 65% % vegetable protein and has higher levels of beta-carotene than broccoli! It contains a high concentration of nutrients: more than 60 vitamins, minerals and enzymes along with eight essential amino acids and ten nonessential amino acids… all of which are easily absorbed by the body.
Algae (of all types) stimulate the immune system, increases white blood cells, and promotes healthy flora in the gut. It is also beneficial for those with anemia and/or inflammation.
GO to my website and look under resources. I have one listed in the supplements section that I personally love called Hawaiian Spirulina. https://askmamafrat.com/supplements/
Local raw honey:
Honey naturally contains nutrients and enzymes. I’m not talking about the pretty honey packaged in the cute little plastic bear containers. Manufacturers process most of the honey you find in grocery stores. Many of the beneficial antioxidants and bacteria are also removed or destroyed in this processing. Raw honey, however, contains antioxidants called phenolic compounds. As mentioned above, antioxidants help to protect your body from cell damage due to free radicals. Raw honey can also kill unwanted bacteria and fungus. It naturally contains hydrogen peroxide, an antiseptic.
Two words of caution; First, remember it’s still a sugar so don’t go crazy. Second, in addition to beneficial bacteria and nutrients, raw honey can also carry harmful bacteria such as botulism. It’s rare but it can happen so avoid giving it to children who’s immune and digestive systems aren’t mature yet.
Chia seeds are super high in fiber. One serving can provide the recommended daily fiber intake (according to American Dietetic Association). Fiber is essential for your body’s ability to detoxify. Chia seeds are high in linoleic acid too. This is a fatty acid which helps the body absorb fat-soluble vitamins like A, D, E and K. It contains calcium and boron too. And lastly, it has more Omega-3 fatty acids than salmon!
Put it in a smoothie and watch it thicken up! It works in the fight against hunger too since it fills you up.
Medicinal mushrooms like reishi and chaga & shilajit.
Reishi mushroom contains chemicals that have proven to have a variety of beneficial effects, including: activity against tumors (cancer) and beneficial effects on the immune system. The reishi mushroom has not only been shown to prevent the development of cancers, but research has indicated that the reishi mushroom may also eliminate existing cancer cells in the body! This is HUGE.
There are thousands of active studies on cancer, since it’s one of the 2 most widespread and fatal diseases & causes of death. A handful of those studies have focused on reishi mushrooms and it has been determined that the triterpenoids found in reishi mushrooms have the ability to reduce the metastasis of cancerous cells and tumor growth!
It’s also been studied and shown to benefit cognitive disorders, help with liver cell regeneration (the liver helps us detoxify) and it has strong anti-inflammatory properties!
These mushrooms are extremely bitter in taste, which makes them somewhat gross to taste… or said more professionally; …. unpleasant to consume directly… so I take it in supplement form.
Garlic contains a compound called allicin which gives it potent medicinal properties. It has the power to kill dangerous viruses, bacteria, parasites, and cancer cells (according to the University of Maryland Medical Center). It contains manganese, B6, Vit. C, & Selenium. Garlic supplementation is known to boost the function of the immune system.
One 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared with that of the placebo group. The average length of cold reduced too! It went from 5 days in placebo to just 1.5 days in the garlic group. … so maybe take the 4 days off from work but be well after 1.5 days!
Bottom line, eat more garlic. I love garlic. I could eat it roasted with garlic and garlic lol! … besides it keeps the vampires away…. and if you’re eating it with your partner neither of you will be able to tell if your breath has a strong odor. Of course you could just brush your teeth and tongue.
Krill Oil/ Omega 3:
If someone told me I’d be stranded on an island and could only take 1 nutraceutical this would be it for me! It fights off deadly inflammation and preserves heart health. Omega-3 fatty acids are a family of polyunsaturated fats that we must get from the diet. They are called essential fatty acids because they are needed for health, but the body cannot produce them on its own.
Depression: studies have found that people who consume omega-3s regularly at 2g a day are less likely to be depressed.
Eyes: An omega-3 fatty acid called DHA is a major structural component of the retina of the eye. Thus, this nutraceutical may help prevent macular degeneration.
Heart disease: Inflammation in the body leads to damage. This damage can be to your blood vessels and lead to heart disease and strokes. Omega-3 fatty acids may decrease triglycerides, lower blood pressure slightly, reduce blood clotting, decrease stroke and heart failure risk. All good things!
Autoimmune disease: Omega-3 fatty acids can help fight several autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis. It works on the reducing inflammation which reduces the pain too! I also read about a study that Omega 3s in the first year of life reduces the possibility of autoimmune diseases.
You can go to my website and find my personal favorites and have amazon deliver them straight to your house! https://askmamafrat.com/supplements/
As I always say….