There are obviously more than 24 foods to work into your diet, but what makes these 24 so great is that they are incredibly good for you, can truly have a positive impact on your health and easily available at most any grocery store. You don't have to hunt for specialty ingredients, you don't have to look far and wide you just simply have to add them to your list!
If you are like me you don't have a lot of time to think about all the foods we should be eating and if there is anything I hate, it's grocery shopping! Ugg, just the thought of it...I'd rather starve. I am the queen of protein bars and shakes because I hate trying to figure out what to eat, yet I don't want to eat anything processed. So I can personally say that incorporating most of these items into your diet is pretty easy.
You know the saying 'variety is the spice of life'. Well, it really is the key to health too. The main thing to remember is that you need variety in your diet. It doesn't have to be complicated, just try to rotate what you buy so you are exposed to the varied vitamins and minerals that the different foods have to offer.
At first it may seem tough at first to figure out how to incorporate these things into meals or exactly what to do with them, but the internet is overloaded with recipes and 'how to'. And remember, anytime something is new there is a small ramp up period. Old habits die hard so print the list and refer back to it, search recipes and you'll slowly find a new habit has formed!
(Click Read More)
Note: If you aren't into searching for recipes, have no fear. I am compiling a list of easy recipes and ways to use these items. If you would like to be notified when the free list of recipes is complete, please subscribe here.
Tip: Familiarize yourself with the 'Dirty Dozen'. These are the fruits & vegetables that have the most pesticide residual even AFTER washing, as high as 67 different chemicals. When possible buy organic when it comes to these 'dirty dozen'.
1. Apples & Pears
- You know the saying 'an apple a day...' well it still rings true.
- These fruits aid in digestion, fortifying the immune system and have anti-inflammatory effects.
- They have lots of vitamins & minerals like vitamin C, calcium, magnesium, phosphorus, potassium.
- They also help you regain strength.
- Tip: When possible buy organic apples due to the high amounts of chemicals used when growing these.
- Rich in potassium, anti-oxidants, bets-carotene & vitamin C.
- Help fight against insomnia, depression and premenstrual problems.
- They have vitamin B6, which helps prevent heart diseases and helps the nervous system.
- Yea, you knew this would be on the list. This is the one that we love to eat when we go out, but hesitate cooking it at home, but there are so many benefits of fish that you can't leave it out.
- It's rich in omega 3s which can lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer's.
- It aids in treating skin diseases like psoriasis and dermatitis and is beneficial overall for skin.
- Tip: Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel. And if you are someone who just can't possible think of eating fish then some alternative for omega 3s are fortified eggs, flax seed, and walnuts.
- Now I know this is going to just turn several people off. But really, if you have this horrible idea of beats you should really give them a second try. They are actually sweet and really good.
- They are available prepared for you, just make sure they aren't swimming in corn syrup.
- They are so beneficial to so many cancers, especially colon cancer.
- Aid in the stimulation of memory and concentration.
- They are high in anti-oxidants.
- Great mood enhancer.
- This one isn't so bad, and in fact very yummy.
- This category includes everything from red & black currants, blackberries, raspberries, strawberries, blueberries, acai berries, & goji berries.
- There are so many health benefits to berries, just work them into your diet weekly. Period.
- Tip: When possible buy organic strawberries and blueberries.
- I think I read once that even if you drown it in cheese that it's still better to eat your broccoli! I don't recommend that, but it may be a great way to get kids to eat it!
- It aids in overall detoxification of the body, may help prevent cancer, and helps fight against depression.
- Helps maintain skin health.
- OK, now I know I've lost you, and this may be tougher to incorporate into your general diet, but try, it's actually really good.
- Of all the greens, kale is heads above the rest packed with beta-carotene and antioxidants.
- It's also believed that it may play a major role in the battle against cancer, heart disease, and certain age related chronic diseases.
- It is a great source of many important nutrients.
- Tip: Make kale chips: rinse the leave, dry them well, drizzle with olive oil and a little salt and bake at 300 until crisp, about 20 minutes (you may want to turn the leaves half way through baking).
- Who hasn't heard the benefits of carrots and carrot juice. So what are you waiting for, peel one and make like a Bugs Bunny!
- Great support for your immune system, eye health, and digestive health.
- Help reduce cancer and have an energizing effect.
- Sit back and enjoy a cup of tea.
- Black tea and green tea have the most overall antioxidant power.
- Green tea contains an extra powerful antioxidant ECGC, which has been linked to lowering cholesterol and inhibiting the growth of cancer cells.
- Replace a sugary soft drink with a cup of tea....cheers, to your health!
- Ok, maybe besides keeping away the vampires it also has so many other health benefits.
- Helps us fight against colds and viral infections and strengthen the immune system.
- Helps reduce high blood pressure and aids in detoxifying the liver.
- Add a little to your tea for a 1-2 punch - bam! bam!
- Can help support the immune system and has been known to have a soothing effect.
- Buy raw (unprocessed) honey, and buy local if at all possible.
- Honey contains small amounts of pollen spores, so introducing these trace amount may allow your body to build an immunity thus helping relieve allergies. Thus buying locally is important, it will contain whatever local pollen is in the air.
12. Soy and Tofu
- Can help lower cholesterol.
- High in plant protein.
- Tip: Buy frozen edamame are, they are quick and easy to prepare.
- Tip: Tofu is another intimidating food, but it's actually very easy to prepare. Tofu doesn't have a taste, so it just takes on whatever flavor you give it and can be chopped up into small squares, cooked and thrown in a dish for protein so you barely know it's there.
This weekend when you head out to do your shopping, add a couple of these to the list and you'll be on your way to better health!
Don't forget to subscribe for a free list of recipes incorporating these items!
Don't forget to pass this along to family & friends so they can share in the wellness too!