Kalamata olives. Hydroxtyrosol helps lower LDL cholesterol and they are rich in Iron, Calcium, Copper, Vitamin A, E, Magnesium, Phosphorus, Potassium…minus the sodium. Good sources of vitamins and minerals.
Beets. They naturally lower blood pressure because they’re high in nitrates. They’re also high in folate and antioxidants and packed with vitamins. I eat them every day in my smoothie. I’ve managed to stay off BP meds with a family history of high BP’s. Almost everyone in my family take medication for it. I exercise too but I think the combo has made a huge difference. I used to get white coat syndrome at the office and my BP doesn’t spike there anymore either.
Like some others here, I’ll go with walnuts. Surprising fact is that walnuts have the second most antioxidants on a per serving basis after only blackberries. On top of that the have a great protein, omega 3, and fiber content.
Cloves have highest antioxidant content per weight. And purple cabbage has the highest per dollar.
legumes, flax seeds, tomatoes. also a shoutout to the much demonized wheat! it has 80% as much protein as quinoa, and while the amino acid profile is lysine deficient, it’s still an amazing source of nutrition for a large part of the world. whole wheat products are high in fiber, some B vitamins, trace minerals like manganese and selenium, and a pretty decent amount of protein. the vilification of gluten is wayyyyy overblown.
Purple potatoes are amazing. Nothing better than purple French fries! My dad has a huge post-retirement garden and he always is sure to plant enough to get me through at least half of the year! They are very easy to grow! (Well easy to grow in Texas at least)
Honestly betw all the different varieties of potatoes and beans you really wouldn’t have to repeat the same meal twice within a months time.
The thing about people claiming super foods though, is they forget about bioavailability & nutrient denaturing as it gets cooked eg: vit c is highly sensitive to heat denaturing at around 86F°/30C°, so if you cook pretty much anything with vit C, it becomes useless.
1)Pistachios= good for heart, eye and blood health.2)carrots= anti-ageing/ cancer prevention/eye health 3)onions= encourages growth of gut- friendly bacteria.
4)cabbage= helps keep your bones,blood and immune system healthy.5)Peas= support digestive, nervous and circulatory systems. And helps reduce bad cholesterol.
Nothing is a “superfood”. It’s a term coined to sell and that’s it. Just eat your macros and you’re fine. Hell you don’t even have to hit all the macros just get a good mix going whether omnivore or herbivore whichever you please. Eat more foods that are deemed whole or complete foods in order to hit those macros and eat less of the others and you’ll be fine. Moderate intake of alcohol and sweets etc for mental health and just plain fun if you like that stuff.
My new favourite website for this stuff is www.vitalitybound.com it literally spells out so much for me in the simplest way… Including Superfoods, gut health foods, vitamin foods and great health hacks. Needed to share with you all.
Red meat gets a bad wrap. Red meat is not carcinogenic. It only becomes carcinogenic when you char/burn the outside of it. When it’s prepared properly, it’s perfectly safe to eat and nutritious.
It also gets associated with poor health outcomes because it’s commonly cosumed with a bunch of bread, condiments, French fries, etc.
Game meat (deer, buffalo, goat to an extent, etc) - Far more nutrient dense, have never heard people have issues with digesting meat unless they eat shit elsewhere.
Organ meats - Helpful when low on copper or CoQ10 or whatever nutrient each contains.
Quality Yogurt full fat - Low fat is nonsense. Far more K2 and like most animals foods, has plenty of nutrients in the bioavailable form. Greek, Skyr or regular, doesn’t matter.
Real Cheese - Same as yogurt.
Potatoes and sweet potatoes - Easy to digest. Fibre is balanced.
Oats OR Barley - Most nutrient dense grains that are easy to make for everyone in a verity of ways. Fibre is balanced.
Dried fruit - Boron, not many good sources but dried fruit is. vitamin dense, sometimes easier to digest that their hydrated counter part.
Virgin olive oil, coconut oil, butter, ghee, avocado oil and maybe one or two more - Only fats ill use and directly consume. Best omega 3 or omega 9 ratios. Not oxidised.
Macademia nuts - Amazing fat profile, B1, minerals, etc.
Walnuts - Similar to macademia.
Quinoa - More affordable than you think. More nutrient dense and is a psuedo grain, not a grain. Decent quality protein for a plant food.
White pasta - Nothing special. But I’d like people to note, similar fibre profile to the overhyped brown rice. Easy to digest for most, even if you avoid or reduce gluten.
Greens — collards, mustard, turnip. Dead cheap, and with the roots thrown in and simmered on low with a collagen heavy, cheap cut of meat, full of nutrients and filling. Add a side of beans and it’s a well rounded meal.