(FYI this is a repost) If you signed up for my newsletter, you received a list of these 10 superfoods, herbs, and drinks. Here is WHY they are my personal favorite and HOW TO incorporate some of these in your lifestyle. Once you have the basics down on macros (protein, fats, and carbs) we can now introduce you to the world of superfoods. These powerful, nutrient-dense options are filled with vitamins, minerals, and healthy antioxidant properties that fill up your up when it comes to boosting your health and giving you that extra anti-inflammatory boost.
As a nutritionist, it is my job to sort through all the TikTok trends, and healthy remedies, and identify the superfoods that really WILL make a difference to your health. Here are a few of my favorites:
1. Fermented Cod Liver Oil – This is a medicinal oil from ancient Rome used for thousands of years. Rich in fatty acids DHA and EPA these healthy fats help facilitate healthy weight management and are critical in brain and nerve health. It is also a great source of vitamin D, which is challenging to find in foods.
2. Kombucha- also called the “Immortal Health Elixr” in China. This drink is a great fermented drink option because of its rich vitamin B complexity and can help decrease the onset of excess inflammation. The probiotic cultures will help soothe digestion and increase immune system support, at the same time adding good bacteria to your microbiome. You can make your own at home, or simply look for GT’s kombucha in stores!
3. Bone broth- one of my go-to favorites. This is an essential healing food packed with protein to nourish digestion, protect your joints and tissues, and provide smooth connective tissue in your body. Few foods can match it.
4. MCT Oil- You may have heard this from back in the bulletproof coffee trend or in an article for brain health. This stands for medium-chain-triglycerides – a special kind of fatty acid. Why is this good? This particular healthy fat helps us reach ketosis faster, and on top of that improves overall brain health, increases our metabolic rate, and lowers our blood sugar levels.
5. Grass-Fed Beef – Quality matters. The overwhelming majority of our beef in the US comes from cows raised on factory farms where they are pumped with growth hormones and antibiotics to keep them alive and as big as possible. Cows should be left to graze on grass, their natural food source, and grass-fed beef is LEANER than conventional meat with a superior fat profile: 3 ounce serving contains 35 milligrams from the heart and brain-protecting omega 3’s, whereas only 18 milligrams from grain-fed cows.
6. Clean, Wild Fish – Examples include, rainbow trout, albacore tuna, and Alaskan salmon. You can eat up to three times a week without worrying about mercury content or anything unhealthy. It is important to prioritize the quality as fish can be contaminated with pollutants and can contribute to excessive mercury levels. These choices stated above have the highest omega-3 content and some of the cleanest in the world.
7. Turmeric- an Indian root that contains bioactive compounds and medicinal properties. It has powerful anti-inflammatory effects and is a very strong antioxidant. Arthritic patients respond well to this supplement as well as diabetics because curcumin can help fight inflammation and keep blood sugar levels steady. This is best to take curcumin combined with black pepper, which contains piperine, helping to enhance the bioavailability absorption in your bloodstream.
8. Shellfish – Examples include: Oysters, mussels, scallops, clams, lobster, crab, and shrimp. You can consume these at least once or twice a week. Shellfish is the superfood of the sea and a great way to balance the trace mineral ratio and help with stress levels. Shellfish are especially rich in Zinc which is a booster for our immune system and anxiety levels. Oysters are also an excellent source of iron which is essential for red blood cell production and function.
9. Cacao butter- As a whole, we have been victimized thinking fat was the sole cause of heart disease, obesity, and so many chronic diseases. These days, however, it is time to re-think that fear of fat. Sometimes it is best to up the intake of fat in our diet, making plant-based sources of fat a staple in the diet. Enter Cacao butter. This butter is derived from cacao beans and can take your baking to a whole new level by adding a ton of flavor while it also being the perfect superfood source for a healthy fat option in your diet.
10. Blueberries- this small, but mighty berry is loaded with nutrients. This berry is very low calorie, will not spike your blood sugar as high, and contains 3.6 grams of fiber, 16% vitamin C, and 24% vitamin K, of the daily value. They also are high in antioxidants which help protect our body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and disease. Make sure to look for organic blueberries to protect yourself from the pesticides and glyphosate that come with conventional blueberry purchases.
xo, Lo
Comments