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12 Foods You Should Always Have In Your Basket! Food As Medicine Part 2

These Nutritious Foods Many Which Fight Inflammation, Are Foods That Can Keep Your Family Healthy For Life!

Food As Medicine Part 2



FISH: “Eat plenty of fish, which are high in healthy omega 3 fatty acids, and smaller portions of red meat to reduce your risk of diseases like stroke, heart disease and cancer."

HEALTHIEST FISH

Salmon, Wild-Caught (including canned)

Sardines, Wild-Caught (including canned)

Rainbow Trout (and some types of Lake)

Herring.

Orange Roughy.

Salmon, Farmed in Pens (Atlantic)

Mahi-Mahi (Costa Rica, Guatemala & Peru)


SWEET POTATOES

While Beauregards may be the most common sweet potato, Jewels are right next to them in terms of being a great, classic sweet potato. They have a pretty, thin orange skin, and bright orange flesh that screams "sweet potato. Sweet potatoes with orange flesh are richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors."


ONIONS & GARLIC

Red and yellow onions are richer in antioxidants than other types. In fact, yellow onions may contain almost 11 times more antioxidants than white onions . Cooking can significantly reduce levels of some antioxidants. Garlic has long been associated with health benefits – from curing a cold to lowering blood pressure and cholesterol levels. Garlic contains vitamins C and B6, manganese and selenium, but it's a chemical called allicin, a type of antioxidant, which is thought to be responsible for its positive effects.


BEETS

“No matter which color – red, yellow, golden – or which part – root or greens – they contain a wonderful variety of protective carotenoids. Evidence suggests their dietary nitrates can be converted to nitric oxide and improve endurance exercise."


GREENS

"These greens (mustard, collard, and turnip) are very nutrient dense," said Lafayette dietitian Daphne Olivier. "They are packed with the fat soluble vitamins, A and K and are also a good non-dairy source of calcium, and a host of other phytonutrients. Dandelion. Spinach and Kale are other slightly lest bitter options that can also be used in salads! When cooking greens adding a fat to preparation is vital to the vitamin absorption, but the quality of the fat is key in "making it work in your favor. "Healthy fats, such as avocado oil, red palm oil, or unrefined (unflavored) coconut oil, or olive oil (if added afterwards) have their own benefits and will only contribute to the nutritional value of your dishes,"


HEALTHY SPICES & HERBS

Not All Spices Are Made ALike!

Studies have shown that 1/2 tsp of cinnamon can lower fasting blood sugars by 10-29% in diabetic patients, which is a significant amount. Current research indicates that sage, turmeric and circumin may be able to improve brain function and memory, especially in people with Alzheimer’s disease. Holy basil (not to be confused with common basil) is also linked to reduced blood sugar levels before and after meals, as well as treating anxiety and anxiety-related depression, Herbs like Green Tea, Ginseng, Turmeric, and Dandelion all have components that make them ideal candidates for rinsing toxins out of the body, and Ginseng, Sage, Peppermint, Rosemary, and Ashwaganda are among the dozens of herbs used to aid brain function and clear the mind.Many spices—such as clove, oregano, thyme, cinnamon, and cumin—have been applied to treat infectious diseases or protect food because they were experimentally proved to possess antimicrobial activities against pathogenic and spoilage fungi and bacteria.


BLACK EYED PEAS AND LENTILS

Black-eyed peas are highly nutritious and associated with many impressive health benefits. In particular, they may help support weight loss, improve heart health, and promote digestive health. They're also versatile, delicious, and easy to incorporate into a number of recipes as part of a healthy diet.Whether brown, green, yellow, red, or black, lentils are low in calories, rich in iron and folate, and an excellent source of protein. They pack health-promoting polyphenols and may reduce several heart disease risk factors.


CORNBREAD, SPELT, & BROWN BREAD

Most modern breads are severely lacking in nutritional value and instead cause obesity here are three that answer that problem!

Although it's relatively high in carbs and sodium, cornbread contains several important nutrients, including phosphorus, selenium, and B vitamins. It's also versatile inexpensive, easy to make, and can be enjoyed in moderation as part of a healthy diet. White bread is dense in excess calories, whereas cornbread is 80% lower in calories — white bread has 238 calories per 100 grams, while cornbread has 96 calories . Therefore, cornbread has more nutrients than white bread and less obesity causing calories. Consequently, you can consider it to be healthier. Spelt, with its mild, nutty flavor, is a popular alternative to wheat. It also provides several essential nutrients, such as iron, magnesium, and zinc. Consuming spelt and other whole grains may improve heart health, aid digestion, reduce the risk of diabetes, and help people achieve or maintain a healthy weight.


Since whole-wheat flour is heavier than white, industrially manufactured whole-wheat bread can often have added gluten. Watch out for wheat bread if you have certain medical conditions. While wheat bread is pretty healthy, that's definitely not the case if you have certain digestive conditions, such as celiac disease, gluten sensitivity or allergies, or irritable bowel syndrome. As an alternative to Wheat bread... Yes, you can eat brown bread every day, just don't overdo it. You can eat 4-4.5 slices of brown bread without worrying about your health. The fibre, vitamins, and minerals in brown bread make it a healthy choice. It regulates bowel movements, lowers cholesterol levels, and keeps blood sugar levels under control.

CAROLINA GOLD RICE

It's a different species from the Asian rice. It's got a little gold hue to it. It's got a nuttier flavor. And it usually has some germ left in it, and that's where a lot of the nutrients are!While few people know about true Carolina Gold, it was once the most popular rice grown in America, and the first commercial rice the country ever produced. Thousands upon thousands of pounds of it were exported as far away as France, England, and Asia. In 1820, approximately 100,000 acres of it was growing throughout the South. The rice forged the plantation culture of the tidewater areas of South Carolina, Georgia, and North Carolina, fueling both their cuisine and their economies. The ugly side, of course, is that the great wealth it produced for its growers—and the city of Charleston itself—was built on the tortured backs of slavery. The success of Carolina Gold only made things worse, increasing demand for slaves from western Africa, the continent's so-called Rice Coast, who knew better than anyone else how to plant and harvest it. And, while other rices were grown in the region, by the mid–18th century, Carolina Gold was king. Note: This is not your Uncle Ben's or Carolina Gold the brand rice!

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