“Therefore, whether you eat or drink, or whatever you do, do all to the glory of God.” – 1 Corinthians 10:31
- Egg
Even with yolks, eggs have just 70 to 80 calories, 3g protein, 5.7g fat and 1.6g sat fat —Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat than the whites. They are a source of fat-soluble vitamins A, D, E and K and lecithin, the compound that enables emulsification in recipes such as hollandaise or mayonnaise.
Some brands of egg now contain omega-3 fatty acids, depending on what the chickens have been fed (always check the box). Eggs are regarded as a ‘complete’ source of protein as they contain all nine essential amino acids, the ones we cannot synthesis in our bodies and must obtain from our diet.
For years, eggs were considered more of a health risk than a healthy food. This is because they were considered a high-cholesterol food, so those with high cholesterol levels were advised to avoid them. We now know that the cholesterol found in food has much less of an effect on our blood cholesterol than the amount of saturated fat. Eggs are rich in several nutrients that promote heart health, such as betaine and choline. A recent study of nearly half a million people in China suggests that eating one egg a day may reduce the risk of heart disease and stroke, although experts stress that eggs need to be consumed as part of a healthy lifestyle in order to be beneficial.Eggs are rich in several nutrients that promote heart health, such as betaine and choline.
Choose eggs from free-range or organically raised chickens, vegetarian feed with no hormones or antibiotics. And Eggs should always be visually inspected before buying. It is best to check for cracks or liquid in the box to ensure there are no broken ones.
Leafy Greens
Healthy greens like kale, broccoli, lettuce, Spinach, and mustard green, have optimum nutrition and are loaded with a plant chemical that may help lower your risk of cancer. Add some kale to your salad. Like other dark, leafy greens, it’s loaded with iron and vitamin K, the latter of which may prevent osteoporosis, diabetes and arthritis. You can also enjoy your green leafy smoothie
Blueberries/Strawberry
There’s no way to talk about super whole foods without mentioning blueberries, which contain antioxidants and double as an anti-inflammatory. Aim for about half a cup a day, whether on top of whole grain, mixed in with chia seed or simply on their own.
Almonds/Pecans/Walnut/Macadamia Nut
Not only do almonds help reduce bad cholesterol, they may help you lose weight—according to a study published in the International Journal of Obesity. Another study, this one out of Harvard’s School of Public Health, found that the nut could reduce the risk of a heart attack by 25 percent if eaten at least twice a week. It also improves gut health.
Black Beans
Add black beans to your list of healthy foods. They’re high in fiber (a major plus) and offer other optimum nutrition components, such as calcium, iron and folic acid. So, toss them in an omelet or salad, make
a black bean soup as the perfect cold-weather lunch.
Apples
You’ve heard the expression “An apple a day keeps the doctor away,” and it’s true. Apples are also packed with fiber and may help reduce your risk of heart disease, according to a study published in the Nutrition Journal. They also contain the mineral boron, which is good for bones.
Tomatoes
Tomatoes contain an antioxidant called lycopene, which may help prevent certain cancers. Studies have also shown that tomatoes can lower cholesterol, as well as reduce blood pressure and maintain healthy cellular growth (which is a fancy way of saying it can help you have healthier hair, nails and skin). Your best bet? Eat plenty of tomato sauce. You’ll be able to pack in more nutrients than by just downing slices alone. A study revels that tomato skin may cause inflammation, so remove the skin and enjoy the benefit of this wonderful antioxidant.
Sweet Potatoes
Talk about optimum nutrition: Sweet potatoes have five times the “required” amount of beta carotene your body needs. So, what does that mean? For one, healthier skin. Beta carotene can help prevent against sun damage. It may also boost your immune system, preventing you from getting sick from colds and other infections and viruses during winter.
Pomegranate
Eat this tangy fruit’s juicy seeds or drink it in juice form for a punch of antioxidants, including tannins and anthocyanins. It’s a must-have addition for any heart healthy diet since it may help blood flow and reduce levels of bad cholesterol. According to research out of UCLA, it may also help prevent certain types of cancers.
Hot Peppers
Chilies don’t just spice up your favorite recipes—they’re also packed with vitamin C and may help reduce pain levels. They may also help you lose weight. Spicy foods have been found to increase the metabolic rate by up to 23 percent for short periods of time. Avoid hot peppers if you have digestion problems.
Oatmeal
Down a healthy dose of fiber for breakfast with a bowl of oatmeal, which may help reduce LDL or “bad” cholesterol levels, as well as provide nutrients, such as vitamin E, iron and magnesium. Tip: Add a scoop of protein powder for an extra healthy kick in the morning.
Flaxseed
Benefits could help you improve digestion, give you clear skin, lower cholesterol, reduce sugar cravings, balance hormones, fight cancer and promote weight loss… and that’s just the beginning!
Hempseed
Benefits include hormone health, reduce arthritis and joint pain, weight loss, fights some cancers, and it is heart healthy to mention a few benefits.
Chia Seed
Benefits of chia seeds include muscle build, weight loss, cure or prevent diabetes, and it’s heart healthy to mention just a few benefits.
Fresh Herbs
Fresh herbs add flavor and freshness to almost any recipe you’ll make. Peppermint, turmeric, basal, cilantro, Saigon cinnamon, parsley, celery seed, thyme, sage, dill, black pepper and rosemary.
Garlic, Onion and Ginger
Garlic, onion, and ginger are all in the family of allium. Benefits of consuming any of these alliums include lowering the risk of several types of cancer, heart disease, blood pressure, weight loss, improving mood and maintaining the health of skin and hair.
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