Ten Foods You Should Add To Your Diet (Part 2)
Brussels sprouts are part of the cruciferous vegetable family that are low in fat and calories but high in protein. (accounting for more than a quarter of their calories) A great substitute for broccoli, 1/2 cup of brussels sprouts contains 80% of the recommended daily amount of vitamin C.
- High in fiber and beta-carotene.
- Loaded with vitamin A & C, folate, potassium, and calcium.
- Loaded with phytochemicals and antioxidants that control inflammation and can help combat cancer.
- Have cholesterol lowering benefits when steamed.
- Brussels sprouts are an outstanding source of glucosinolates which can help detoxify the body.
Similar to brussels sprouts, kale is a power vegetable and member of the collared greens family that is unusually high in fiber (contains 20% of the RDA of dietary fiber) which helps to keep you feeling full. A great substitute for romaine or iceberg lettuce.
- Excellent source of nutrients such as vitamin A,C, B6, calcium, folate, manganese, and potassium.
- One of the best sources of beta-carotene which help aid in the battle against cancer and heart disease.
- Promotes regular digestion, prevents constipation, lowers blood sugar, and curbs overeating.
- One cup of kale provides about 10% of the RDA of omega-3 fatty acids.
- Like other greens and cruciferous vegetables, kale is loaded with antioxidants that help regulate the body’s inflammatory process.
Considered the #1 nut for heart health, walnuts contain almost twice as many antioxidants as an equivalent amount of any other commonly consumed nut. Walnuts are antioxidant dense and can lower cholesterol, reduce oxidative stress, and decrease unhealthy inflammation. Can make for a great snack, oatmeal addition, and salad topping.
- Contain plenty of high-quality proteins that can be used as a substitute for meat. Loaded with vitamins and minerals; dietary fiber; and they are dairy and gluten-free.
- Walnuts have been linked to decreased risk of heart disease, certain kinds of cancer, gallstones, type 2 diabetes, and other health problems.
- Rich in fiber, B vitamins, magnesium, and vitamin E.
- Loaded with healthy fats (monounsaturated and polyunsaturated fats) and omega 3 fatty acids that have been shown to lower bad cholesterol(LDL).
Much like walnuts, almond butter’s essential benefit comes from its heart-healthy properties. Considered a healthier version of peanut butter, almond butter is a great vegetable and fruit spread because of it is high quality fats, protein content, and rich taste.
- Rich in monounsaturated fats which reduce levels of cholesterol, decrease the risk of heart ailments, and lower blood pressure.
- High in vitamin E and flavonoids(essential antioxidants) that combat inflammation and disease.
- A great source of fiber and loaded with potassium, magnesium, iron, calcium and phosphorus.
- Almond butter is less commercially available than peanut butter. Because of this fact, some peanut butter manufacturers add unhealthy ingredients such as excessive salt, sugar, and saturated fats to the product whereas almond butter is generally more natural and less artificially manipulated.
This green-skinned, pear-shaped fruit is most commonly used as the main ingredient in guacamole. While it tastes good, most people dont know that it provides nearly 20 essential nutrients, including fiber, potassium, vitamin E, B-vitamins and folic acid. Avocados have become increasingly popular and make great additions as a sandwich spread or salad ingredient.
- High in healthy fats and antioxidants which help combat heart disease.
- Avocado contains 30% more potassium than bananas which help regulate blood pressure and prevents circulatory diseases.
- Avocados have numerous phytonutrients which help prevent cancer and also repair damaged cells.
- It is a powerhouse of vitamin E which protects us from free radicals.
- Avocados are very effective in reducing the risk of oral cancer and preventing bad breath.
Steel Cut Oats
Not all oatmeal is created equal. Generally, oatmeal is considered a healthy source of whole grains and complex carbohydrates. However, current products on the market have added sugars, artificial preservatives, and unnecessary ingredients that can cancel out the benefits produced by natural oats. Steel-cut oats are relatively unrefined and the most pure and healthy form of oats.
- Steel-cut oats take longer to digest than instant oatmeal or rolled oats, which in turn, helps to stabilize blood sugar.
- A good source of complex carbohydrates, protein, and soluble fiber, which works to lower cholesterol.
- Rich in B-vitamins, calcium, protein and fiber.
- Steel-cut oats are low in sodium and unsaturated fat that are a great alternative to typical cereals for a breakfast option.
Hemp milk is a blend of hemp seeds and water with a creamy texture and a subtle, nutty taste, that is a great alternative to standard cow’s milk. People have started to look for alternatives to cows milk after unregulated hormone claims and support showing cow’s milk to be tough on your digestive system. Much like almond milk, hemp milk is a great alternative that is high in protein and low in sugar.
- Hemp milk is easy to digest and has an essential fatty acid balance that is ideal for the human body.
- Hemp milk is rich in protein and contains omega-3 and omega-6 fatty acids, vitamins A, E, B-12 and folic acid, and is rich in magnesium, potassium, iron and magnesium.
- Hemp milk has anti-inflammatory agents that helps to improve circulation
- Hemp milk can strengthen the immune system as well as promote a healthy heart and skin.
|Saturated Fat (g)||0.79||1.7||3.0||2.9||2.9|
| Per 3 oz. of cooked meat
 USDA Nutrient Database for Standard Reference, Release 14 (2001)
As seen in the table above, goat meat is lower in calories, total fat, saturated fat, and cholesterol than traditional meats. It is a great source of high quality protein that provides greater health benefits in comparison to traditional meats.
- Lean protein,s such as goat meat, are good for weight control because protein is a hunger-suppressing nutrient.
- Goat meat provides only 82 mg sodium per 100-g serving, which is relatively small compared to other proteins such as lunch meats and dairy.
- Goat meat is a low-fat alternative to many meat-based sources of protein, such as fatty steaks, burgers, or dark-meat poultry with the skin, which are high in saturated fat.
- High in essential nutrients such as iron, potassium, and vitamin B-12.
Moderation is key here but, studies have shown that small amounts of dark chocolate can provide substantial benefits for the human body. The main benefits come from the abundance of antioxidants in cocoa beans which are filled with natural plant nutrients. Dark chocolate makes for an excellent post-meal dessert.
- Loaded with antioxidants which help combat numerous diseases discussed in similar foods above.
- Dark chocolate has been shown to reduce blood pressure, improve blood flow, and has mild anti-clotting effects that may help prevent plaque formation in arteries.
- Unlike most sweets and desserts, dark chocolate has a low glycemic index and therefore doesn’t spike your blood sugar.
- Dark chocolate helps the brain to release endorphins, which help in mood elevation and also remove headaches.
Sprouted Grain Bread
Sprouted grain bread or “flourless” bread is made with live grains and provides more protein, vitamins, and minerals than refined flours. Sprouted grain bread can be used as a substitute for typical white or wheat breads.
- Besides increasing their protein and vitamins, germinated sprouts contribute carbohydrates that are easier for you to digest because their starches have already been broken down by enzymes.
- High in fiber which can help aid in your digestion and keep you feeling full.
- The bread is very low in saturated fat and a much better alternative than typical wheat or white breads.
- Sprouted grain bread is made with whole lentils and soybeans which means you’ll be getting a significant amount of protein and amino acids with each serving.
Thanks for reading. I am currently back in the USA trying to seek out further medical opinions for concussion rehab and treatment. Now that I am back I can be reached much easier for questions and comments.
From South Bend,