(Photo by Elizabeth Lavin)
By Holly Pellham Davis
When it comes to food, my motto is, “You are what your food eats.” A healthy diet isn’t about deprivation, rather it hinges on eating the right things. After all, food is our best medicine, and food that’s been grown free of toxins and chemicals is essential. With that in mind, I wanted to share a list of my top 15 favorite foods for helping you and your family achieve optimal health.
1. Avocados - A perfect source of essential fatty acids and unsaturated fats, a great source of folate, with more potassium than bananas, avocados are a nutrient dense food, high in phytochemicals, carotenoid, Vitamin E, Vitamin K, Vitamin B-6, fiber, and glutathione. Studies show salads and salsa eaten with avocados increase carotenoid absorption. Served with eggs, salsa, and black beans in the morning, tossed in a fresh green salad for lunch, or chopped into quinoa for dinner with a squeeze of lemon, it’s a fruit that compliments just about anything.
2. Kale - A rock star in food circles and rightfully so. Kale is high in antioxidants and vitamins including Vitamins K (1,020%!), Vitamin A, Vitamin C, Vitamin B-6, thiamine, riboflavin, and niacin. It’s also a great source of minerals including: calcium, potassium, iron, magnesium, phosphorus, and zinc. As if that wasnʼt enough, kale also contains the phytochemicals lutein and zeaxanthin (fights macular degeneration) and polyphenols (awesome free radical killers). Oh and it’s good for your bones, reduces cancer risk, and helps about every single bodily function. How can you top that? It’s best prepared raw by massaging the leaves to tenderize or slightly cooked.
3. Raw Organic Cacao Nibs - Scoring a 621 on the ORAC scale of antioxidant power (blueberries have a score of 65), cacao is a key to health. As the magical bean that begets chocolate, cacao nibs (at least 70% cacao) can be added to protein shakes, baked goods, topped on organic plain non-fat yogurt, or mixed with nuts and seeds for a mid-day snack. Note: This nutritional value information does not apply to chocolate candy or candy bars. (Darn.)
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