9 Everyday Superfoods
There are so many foods that are beneficial for your body, I’m sharing my favourite nutrient-rich foods you can take everyday.
Medicinal Mushrooms (Chaga, Turkey tail, Lion’s mane, Cordyceps, Reishi)
I’m putting the most researched medicinal mushrooms as one here. Combining and taking the different types of mushrooms together has a synergic effect to our body and enhance the healing properties of the plant chemicals.
These mushrooms stimulate a type of white blood cells that can boost the immune system. Chaga mushroom is high in antioxidants, Turkey tail is used to reduce and fight cancer cells and Lion’s mane is used to regenarate and support nerve cells. Cordyceps are used to support the adrenal glands and kidney function. Reishi helps to calm down the nervous system.
There are so many positive effects from taking these mushrooms but I will keep this short.
I enjoy making hot chocolate with the 5 Mushroom blends (powder form), coconut oil, cinnamon and honey. Healthy fats help the absorption and make it more bioavailable in our body. Cinnamon is strong anti-viral, helps to increase the circulation and warming up our body. You can also add he powder to cereals, oatmeal, smoothies, soup and other medicinal teas. I take it everyday and increased the amount when I got covid last year. My symptoms were gone within a few days and recovered fully soon after.
Oats
Oats provide high amount of complex carbohydrate that gives you sustained energy. Oatmeal is a great choice for breakfast and snacks, providing about 10% - 15% protein, fiber, B vitamins and minerals.
Sweet Potato
Sweet potato can be a healthy snack, or baked, roasted or steamed for everyday meals. It is high in beta-carotene and good source of B vitamins, vitamin C, potassium and iron. Yam is higher in potassium, and fairly higher in sodium.
Berries
There are many varieties of berries, here I will be talking about strawberries, blueberries, blackberries, raspberries, and cranberries.
Strawberries are highest in vitamin C and provide higher iron and potassium than the other berries. Blueberrries provide phytonutrients including anthocyanins and ellagic acid. Blackberries provide good amounts of calcium, magnesium, iron and other minerals as well as vitamin A and C. Raspberries are also high in vitamin C, and high in minerals including calcium, magnesium, and iron. It also has tannins, quercetin, and other phytonutrients. Cranberries are great choice for reducing UTI symptoms and clearing the bladder infection.
Chia seeds
High in fiber, protein and omega 3 fatty acids (anti-inflammatory). Ground forms of Chia gives us better absorptions of omega 3 and protein. Chia is also high in iron, zinc, copper, selenium and other minerals and vitamins. Pour milk substitute in 2-3 Tbsp chia seed, add sweeter and fruits of your choice to make easy & nourishing chia pudding for your snack!
Nuts
Most nuts – almonds, brazil nuts, cashews, pecans, peanuts are high in minerals including magnesium, calcium, manganese, potassium, copper etc. The nuts are perfect source for essential fatty acid and protein. The walnuts are high in protein and healthy fats that nourish the nervous sytem.
Kale
High in Calcium, vitamins A and C as well as the minerals. These are essential for skin, eyes and our immune system. The fibers in kale feed our gut bacteria.
Quinoa
Quinoa provides all essential amino acids and phytonutrients including quercetin, kaempferol, and flavonol glycosides. It’s also high in B vitamins, iron, calcium and other minerals.
Flaxseed Oil
Omega 6 (linoleic acid) and omega 3 (alpha-linolenic acid) fatty acids are nicely balanced in Flaxseed oil. It helps improve arterial blood flow and long term supplementation may help our bodies to make EPA and DHA from ALA. EPA and DHA are essential for our neurological functions and anti-inflammatory. Modern diets lost a balance of omega 6 and omega 3, most people are consuming high omega 6 foods which is inflammatory to our body. Being aware of having a balance of omega 6 and omega 3 will help us maintain a healthy brain functions.
Resource: Staying Healthy with Nutirition
Elson M. Haas, MD with Buck Levin, phD, RD
