Health is determined by what you eat. “Let diet be your medicine,” said Aspostolus.
What was true then has not changed today.
From my research and available materials, studying for my Masters in Science in Holistic Nutrition, and clients who have successfully improved their health and energy or achieved weight loss of between 10 and 100 pounds, here is my list of the top 10 foods .
These foods were chosen for their general health, low toxicity, and nutritional value (in terms of proteins, fats, carbohydrates, antioxidants, enzymes, vitamins, and minerals).
And what’s good for your health is great for weight loss and your youth. Both go hand in hand.
The 10 Best Foods (And Why)
water is the number one nutrient for your body. Without clean, fresh, and uncontaminated water, you cannot keep your body hydrated, which is 90 percent water. Minerals and many vitamins are transported to our cells with this liquid. Many basic reactions and enzymes require water. To prevent your body from building up toxic compounds, you need to flush them out. This can be achieved by simply drinking fresh water. Check where your water comes from? Old water pipes can penetrate the water system over time. (Many major cities offer free water testing kits. Check them out.)
eggs can provide all of our essential amino acids. Amino acids are the building blocks of proteins. Protein sources are important for maintaining and building your muscle tissue and maintaining a healthy immune system. Your body is constantly renewing itself and to help your body do this job, eggs are a great source of protein. Eggs also provide cholesterol, which is concentrated in the yolk. If cholesterol is an issue, I recommend checking with your doctor. However, studies have shown that the cholesterol from egg yolk not only lowers LDL (“bad”) levels, but also lowers triglycerides while raising HDL (“good”) levels. This study was conducted by Harvard University in 1997.
sardines are also great sources of protein. Not only do sardines provide all the essential amino acids, but they are also excellent sources of omega-3 and omega-6 fatty acids. These are important for transporting fat-soluble vitamins such as vitamins E, D and K and COQ10 into the cell. These little floats are also mineral power plants. Calcium, magnesium, zinc, and copper are minerals that support bone health as well as mental health. Another advantage: sardines are very low in the marine food chain and toxins such as mercury do not accumulate in them like in other fish.
linseed = fiber. This means they are a great article for health, weight loss and breast health. Ground flaxseeds provide fiber to help improve your digestive transit time. The general population in the US eats about 12 mg of fiber daily. Thirty-five milligrams are recommended for good health. Even in the Stone Age, this amount may have been considered insufficient because at least 135 mg of fiber was consumed daily. Freshly ground flaxseeds are the best source. Both the oil and the seeds provide essential fatty acids, such as alpha-linoic acid.
olive oil is the fat of the Mediterranean diet. Studies have shown that this diet, rich in vegetables, fish and olive oil, helps prevent cardiovascular disease. It must be stated that olive oil reduces the risk of cardiovascular diseases due to its monounsaturated fatty acid content. This type of fat lowers LDL cholesterol and triglycerides, but also helps raise HDL cholesterol levels. All are important to prevent cardiovascular disease.
cruciferous Vegetables are a power food. Broccoli, broccoli, cauliflower, bok choy, collards, kale, turnip greens, Swiss chard, mustard greens, and Brussels sprouts offer similar benefits and belong to the same family. I don’t want to single out any particular vegetable that belongs to this family. Every single member of this family is rich in minerals, vitamins, folic acid, phytochemicals (isothiocyanate) such as lutein, zeaxanthin, slforaphane and idol-3-carbinol.
These phytochemicals help prevent cardiovascular disease and cancer, and may also slow the aging process. Antioxidants help protect cell damage caused by free radicals flowing freely in your blood trying to attach to an extra molecule; taken from your cells.
Berry such as blueberries, blackberries, raspberries, cranberries and goji berries are packed with vitamins and minerals. Berries are usually always in season. And if you can’t find them fresh, frozen foods work just as well as they’re picked and processed at their peak. Each of the berries is rich in phytochemicals, helping to protect us from cardiovascular disease and cancer. If you had to choose one, go blue. Blueberries have the highest radial oxygen absorption capacity (ORAC) compared to other fruits. Because berries have thin skins and don’t need to be peeled before eating, it’s best to buy organic, as many berries can be contaminated with pesticides.
Lemons are a bile emulsifier. Bile is produced by the liver and stored in a small gland called the gallbladder. By adding lemon juice to your diet, you help your body lose weight. as your system improves your fat metabolism and cleanses your system of excess fecal matter. Lemons are high in vitamin C, which your body doesn’t produce, and have powerful antioxidants and anti-inflammatory agents. All of these can help prevent high cholesterol and may help prevent and fight cancer. There are two basic types of lemons: sour and sweet. If you have trouble with lemons, experiment with both types to see which one suits your digestion better. Organic lemons are recommended to prevent ingestion of pesticides and fungicides. Caution: Lemon can cause an allergic reaction in some people, as can wheat and dairy products.
sprouts are a powerhouse. Sprouts are miniature versions of the full-grown plant, which can be broccoli, cauliflower, radishes, and others. What makes them so powerful is the concentration of nutrients. “Researchers from Johns Hopkins University discovered that broccoli nozzles contain thirty to fifty times the concentration of protective chemicals found in mature broccoli plants, including indole-3-carbinol, one of the most cancer-fighting compounds,” writes Jenny Bowden in The 150 Healthiest food of the world. Carcinogens and free radicals damage your DNA. The high and concentrated amount of antioxidants, photochemicals and minerals are the perfect weapon to protect and prevent your system from various diseases.
Pepper, the green variety, have the highest amount of vitamin C. Your body does not produce vitamin C, which is an important antioxidant to help boost your immune system, strengthen your arteries, and vitamin E to rejuvenate. This plant contains lycopene, which has been shown to reduce the risk of prostate cancer. Unfortunately, peppers have been added to the list of “most contaminated with pesticides”. Therefore, only organic peppers should be consumed and still washed very well.
The foods selected above are my “Top 10” food list.
This list looks at proteins, carbohydrates, fats, minerals, vitamins, and enzymes that are essential to living long and maintaining a healthy, disease-free body.
The foods on this list provide the necessary building blocks to fuel your body, maintain youthful skin, and maintain a healthy immune system.
This helps maintain body weight and can prevent new-century diseases like cardiovascular disease and cancer when consumed according to your personal BMR (basic metabolic rate).
Europe’s leading natural weight loss trainer
MSc in Nutrition, Affa, Ace, Reebok University
Thanks to Stefan Aschan