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Nutrients are needed to maintain health and repair our physical body. Nutrients are usually divided into macronutrients and micronutrients. The macronutrients are considered protein, carbohydrates, and fat. I also add to these macronutrients - fiber, to keep the digestive system healthy and moving, and water as a source of hydration to maintain fluid balance. Micronutrients are considered vitamins, minerals, antioxidants and phytonutrients. These nutrients are those chemicals which we must consume through our food and are essential to life. Below are my top 10 best foods to consume and their benefits for maintaining health. 1. Blueberries. Blueberries are considered brain food. They help neurons in the brain talk to one another more efficiently and slow possible weakening of memory and muscle activity. They promote urinary health and provide antioxidants and anti-inflammatory benefits that improve eyesight, help prevent cancer, cardiovascular disease by lowering cholesterol and plaque in the arteries, Alzheimer’s disease, Parkinson’s disease, and diabetes. Blueberries do provide natural sugar and stimulate the growth of microforms in your body by feeding them what they love to eat, sugar. Limit them if you have symptoms of dis-ease. Just ½ cup of blueberries provides 42 calories, 10.5 grams carbohydrates, almost no fat, .5 gram of protein, 2 grams of fiber and 64 grams of water. 2. Kale. Kale is nutrient dense. The USDA concluded kale to be number one at providing antioxidants and phytochemicals capable of fighting free radicals, unstable molecules that damage DNA cells and promote disease. Kale has cancer fighting chemicals like indoles that are effective against breast, cervical, and colon cancer and sulforaphane that activates the liver to remove free radicals and other chemicals that may cause damage in the body. Other plant chemicals include beta-carotene, lutein and zeaxanthin, known to protect against macular degeneration. Kale is high in calcium, manganese, and vitamins A, C and K. One cup of kale provides 17 calories, 6.7 grams carbohydrates, .47 grams fat, over 2 grams of protein, 1.35 grams fiber, and 57 grams of water. 3. Broccoli. Broccoli is among the foods least contaminated with pesticides. It provides potent plant chemicals that neutralize and remove carcinogens helping to prevent lung and esophageal cancer, breast, prostate, and cervical cancer. One cup of broccoli contains 31 calories, 6 grams carbohydrates, .34 grams fat, 2.57 grams protein, 2.4 grams fiber, and 81.3 grams water. 4. Avocados. Avocados are high in beta-sitosterol, a substance shown to lower blood cholesterol protecting the heart, and may protect against prostate problems. They also contain lutein which helps protect the eyes from damage and preserve healthy skin. They are high in monounsaturated fat thought to reduce the risk of cancer and diabetes. Avocados are high in copper, vitamins C, E, K, B6, Pantothenic Acid, and Folate. One avocado has 227 calories, 12 grams carbohydrates, 21 grams of fat, 2.67 grams of protein, 9.25 grams fiber, and 98.4 grams of water. 5. Sprouts. Sprouts are baby plants and one of the most complete foods in the world. They are loaded with predigested proteins called amino acids, vitamins, enzymes, and have an abundance of phytochemicals that protect against disease. Broccoli sprouts have sulforaphane which neutralize free radicals and fight against cancer. Alfalfa sprouts have saponins which bind to cholesterol preventing it from being reabsorbed into the body. One cup of sprouts has 7.6 calories, .7 grams of carbohydrates, .23 grams fat, 1.32 grams protein, .625 grams fiber, and 30.6 grams water. 6. Garlic. Garlic is known as the magic treatment for lowering cholesterol, reducing plaque, and preventing blood clots from forming. In many studies garlic has shown to protect against the risk of stomach and colon cancers, and it helps to battle against the common cold. Allicin is produced when garlic is crushed or cut into small pieces. Allicin from garlic, onions, leeks, and shallots protect us from bacteria, viruses, parasites, and fungus. As far as macronutrients and micronutrients are concerned garlic has little to none of these with the exception of allicin a powerful phytochemical. 7. Swiss chard. Swiss chard is an excellent source of lutein and zeaxanthin that protect against vision problems. Swiss chard has almost no carbohydrate or fat. It is low in calories – 35 calories per cup, high in fiber – 4 grams, high in calcium, potassium, vitamin C, K, A, and beta-carotene. As a warning, for some people, the oxalates in Swiss chard can cause kidney stones. However, that contributes to about 1% of possible consumers. 8. Quinoa. Quinoa is an ancient grain of the Incas. It is considered to have an abundance of protein – 1 cup contains over 8 grams protein, 222 calories, 39 grams carbohydrates, 3.5 grams fat, over 5 grams of fiber. It contain a larger amount of minerals than vitamins however, it does contain small amounts of B vitamins. 9. Flaxseeds. Flaxseeds are a great source of essential omega 3 fatty acids called alpha-linolenic acid and lignans. Omega 3 fatty acids help prevent cardiovascular disease, cancer, arthritis as well as many other chronic degenerative diseases. Lignans give a protection against hormone related cancers such as breast and prostrate. Flaxseeds contain soluble fiber which promote colon health and contain anti-inflammatory and antioxidant properties that support cardiovascular health. The whole seeds cannot be digested. It is best to grind the seeds first. One tablespoon of ground flax seeds is 37 calories, 2 grams carbohydrate, 3 grams of fat of which half of that is omega 3 fatty acids, 1.3 grams protein, 2 grams fiber, and .5 grams water. 10. Almonds. Almonds are rich in monounsaturated fat, about 70%, which is known to have heart healthy benefits and lower the risk of cancer. Almonds are low in carbohydrates, about 5.7 grams per 1 ounce making it a good food for those with blood sugar problems such as diabetics and those with hypoglycemia. They are a good source of many minerals such as copper, magnesium manganese phosphorus zinc and vitamins E and some B vitamins. One ounce has 165 calories, 14.5 grams of fat, mostly monounsaturated, over 6 grams of protein, 3 grams of fiber, and 1.28 grams water. Adding greens to your diet will provide chlorophyll and oxygen to your body. These two substances besides water are the mainstays of a balanced diet. My work is devoted to an alkaline diet and lifestyle. It will feed the body the nutrients needed to give you the energy to sustain your life, stave off disease, and slow down the aging process. To help you with your nutritional goals toward better health, I would like to share this Guide with you completely free! Discover What Food Labels Don’t Tell You! Visit www.janefalke.com and complete the form on the right. While there you may also read articles, find recipes, and contact me for nutritional coaching.
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