You can only eat a certain amount of food every day. You want to maximize your nutrients by spending your caloric budget as carefully as possible. The best way to accomplish this is by eating foods that have the most nutrients. Here are some of the most nutrient dense foods that you can eat:
- This fish contains the largest amount of Omega 3 fatty acids that are critical for optimal body function. Omega 3 fatty acids are linked to lowering the risk of serious diseases and improved wellbeing. A 100-gram chunk of wild salmon contains high-quality protein, vitamins, minerals and 2.8 grams of Omega-3s. It also has magnesium, selenium, potassium, and B-vitamins. One should consume fatty fish one or two times a week so that your brain gets what it needs. Those who regularly eat fatty fish lower their risk of heart disease, depression, and dementia.
- This vegetable is loaded with fiber, antioxidants, minerals along with a variety of bioactive compounds. A 100-gram kale serving contains 300% of the RDA of Vitamin A, 200% of the RDA for vitamin C and 100% of the RDA of vitamin K1. There are significant amounts of Vitamin B6, potassium, magnesium, manganese, and copper. There are two grams of fiber, 3 grams of protein and just 50 calories. Kale contains bioactive compounds that fight cancer.
- There are thousands of ocean plant species, and most of them are very nutritious. In many cases, seaweed can be even more nutritious than vegetables that we grow on the land. It is high in manganese, magnesium, iron and calcium. It contains a variety of bioactive compounds such as carotenoids and phycocyanins that are anti-inflammatory and antioxidant substances. The iodine content is also very high and is used to produce thyroid hormones. If you do not like sushi or seaweed, you can take kelp tablets.
- Clams contain vitamin B12, are loaded with vitamins and nutrients as well as selenium, iron, and potassium. Oysters contain large amounts of zinc, copper, B12 and vitamin D.
- The liver is the most nutritious organ you can consume. A 100 gram portion of beef liver has 201% of RDA for Vitamin B2, 1176% of RDA for vitamin B12, Vitamins B6, B5, Folate and Niacin, Copper, Iron, phosphorus, zinc and selenium. There are 29 grams of animal protein.
- If you need to add flavor to your food, use garlic. Garlic contains selenium, manganese, copper, potassium, calcium, vitamin C, B1 and B6 and calcium. Garlic contains Allicin, which is its active ingredient. This ingredient can lower blood pressure and LDL cholesterol which can lead to a reduction in the risk of heart disease. It also has cancer-fighting properties as people who eat plenty of garlic have a lower likelihood of colon and stomach cancers.
- These berries are not as high in vitamins as vegetables, but they are very high in antioxidants. They contain anthocyanins and phytochemicals that can provide protection for the brain, improving memory in older adults. The can also lower blood pressure and reduce the markers of oxidized LDL cholesterol. Blueberries can also help to fight cancer.
- Egg Yolks. The yolks of eggs are loaded with minerals, vitamins, and potent nutrients. They are also high in lutein and zeaxanthin that are powerful antioxidants that protect the eyes and lower the risk of eye disease including macular degeneration and cataracts. They are loaded with choline that is an important brain nutrient. Eggs contain high-quality protein and healthy fats and can help you to lose weight. They are also very inexpensive and are easy to prepare.
When you take a look at your diet, how many of these superfoods do you include daily? Add some of these foods in and get more of the vitamins, minerals and antioxidants that need to be included in your diet!
It’s so easy to make pesto in a Vitamix. It only takes a few minutes. The primary ingredient of pesto is basil. Basil has tremendous health benefits. It’s anti-inflammatory, rich in antioxidants, detoxes the liver and is an excellent source of vitamin K. It’s also a very good source of iron, calcium and vitamin A. In addition, basil is a good source of dietary fiber, manganese, magnesium, vitamin C and potassium.
When you’re shopping for fresh basil, the leaves should look vibrant and be deep green in color. They should be free from dark spots or yellowing. Fresh basil should be stored in the refrigerator wrapped in a slightly damp paper towel until you’re ready to use it.
1/2 cup olive oil
3/4 cup Parmigiano-Reggiano cheese
3 cloves of garlic peeled
2 cups of fresh basil
3 table spoons of pine nuts
Salt and Pepper to taste
Place ingredients in your Vitamix pitcher in the order above, set the speed to low and then quickly to medium-high. Use the tamper to push food into the blades and blend for one minute. Season with salt & pepper to taste. Pour over the pasta of your choice and enjoy!
Tip: Fresh homemade pesto is one of those recipes which definitely tastes better with fresher and more-expensive ingredients.
Have you ever noticed that when flu season arrives there are endless ads promoting the need for you to have a flu shot? The promotion of the flu shot is a business that is well-marketed and driven by money. Do you get a flu shot every year?
Did you know that there are many much more efficient ways for you to prevent the flu? You can support your immune system with many different natural foods and herbs that have antiviral properties including ginger, oregano oil, and garlic. It is possible to bolster your immune system naturally during the time when flu season is in full swing so why would you put yourself in the path of potential health danger?
There are plenty of potentially deadly side effects that can come with a flu shot that are similar to flu symptoms, so it seems strange that you would expose yourself to this risk. There is also a risk of dementia and brain damage. It is much more important to protect your family and yourself from the flu shot because of the dangers that can put your health at risk.
Here are the main reasons for this thinking:
- The World Health Organization reported in February 2010 that 12 countries had documented a possible link between people developing narcolepsy and the H1N1 vaccine. Finland was one country that admitted that the swine flu vaccine causes this disorder.
- In 2012, a study was completed at the University of Minnesota that showed that the flu shot has an effectiveness rate of 1.5%. For every 100 people who have been vaccinated, only 1.5 of them will be protected from getting the flu.
- High levels of mercury have been found in the vaccine that is made by GlaxoSmithKline. Mercury toxicity handles digestive imbalances, respiratory problems, ADD, oral health issues, depression, memory loss and cardiovascular diseases. The mercury levels in the Flulaval vaccine was as much as 51 parts per million. This level of mercury is 100 times higher than the highest level of mercury that is found in contaminated fish. These vaccines are injected into the body, and this makes them much more toxic than any toxins that a person ingests orally.
- Flu shots can cause Alzheimer’s disease. Hugh Fudenberg is a well-known immunogeneticist who has said that for people who receive a flu shot every year for 3 to 5 years have ten times the chance of developing Alzheimer’s disease. (As compared to those who haven’t had a flu shot). As you age, your immune system weakens, and this can help to lower your ability to fight off infection. When the flu virus is introduced into an elderly person’s system, it may have deadly consequences.
- Vaccinated children often develop running noses, ear infections, bronchiolitis or pneumonia after being vaccinated. The flu virus that has been introduced into their bodies can create these symptoms and can lead to an immunosuppression reaction or lowering of the natural immunity. The flu vaccine can sensitize the body against the flu virus. The Finnish government admitted that there was a proven link and stated that they would pay for medical care for the lifetime of 79 children who have been damaged by the swine flu vaccine. 76 of the 79 children suffered from hallucinations and paralyzing physical collapses.
- In Australia, the practice of administering flu vaccines to children was banned nearly four years ago due to the blatant risk of side effects that include dangerous high fevers, vomiting, and convulsions.
- The Center for Disease Control has a 15 member Advisory Committee on Immunization Practices (ACIP) which is tasked with the decision on who should be vaccinated in any given year. Most of the ACIP have a financial interest in promoting immunizations.
Before you decide to get that flu shot, inform yourself of all of the side effects, issues, and other health risks. Take the time to decide on the best course of action for yourself and your family by informing yourself fully before agreeing to have a flu shot.
If you’ve never been treated to fresh garlic and herb mayonnaise (aioli mayonnaise), it’s time to pamper yourself. Obviously, home made Aioli Mayo won’t store as long as the store-bought variety, but you’ll enjoy a much healthier and preservative-free version!
Ingredients: all ingredients should be at room temperature
1 egg yolk
1 tbsp lemon juice (fresh squeezed)
1 tbsp garlic, diced
Pinch of sea salt
1 twist freshly ground pepper
1 cup extra virgin olive oil
Pinch cayenne pepper (optional)
Fresh herbs, chopped (optional)
Place all ingredients except olive oil in Vitamix, blend everything except the olive oil for about 1 minute. Next, very slowly add the olive oil and continue to blend until creamy and smooth. Adjust salt & pepper as needed. The optional cayenne pepper and fresh herbs can be added at any time.