Although the term superfood is overused I think it’s important to point out foods with the highest nutrient density and health benefits. This becomes even more important as you age because your digestive tract doesn’t absorb micronutrients like vitamins and macronutrients like Protein as well as it did in your youth.
Here is a list of some items to experiment with. Find great recipes online.
1) COFFEE AND GREEN TEA- Coffee is loaded with antioxidants which can protect against cell damage and reduce your risk of chronic diseases like colon cancer, stroke and diabetes. Green tea has similar antioxidant properties that protects against esophagus and stomach cancer.
2) Hawaiian sweet potatoes, Japanese Purple yams and Purple Peruvian potatoes are the holy trinity of starches. They contain more vitamins, antioxidants and fiber than regular spuds. Available now at most major markets. Hawaiian sweets (actually the root of a morning glory plant) can be found at most Asian markets.
3) Dark Chocolate- Who doesn’t love this? I recommend one square a day of 70% of deep dark chocolate to keep your brain happy and to reap the health benefits. More is NOT good as the sugar fat and calories negate the health benefits if you go overboard. Find the brands with the least amount of sugar and fat.
4) Asparagus in green, purple and white varieties- Abundant now and locally available which maximizes its nutrient content and diuretic properties. It has high potassium and B12 to which you need for energy production.
5) Raw garlic and onions- Sulfur compounds in these roots give it a potent smell and antimicrobial properties. They also contain allicin which wards off heart attack and stroke
6) Unsweetened Greek yogurt will help you lose fat faster because of its higher protein content. It’s also great for your gut microbiome and improves digestion and absorption of nutrients.
7) Blueberries, blackberries and raspberries are all powerhouses of antioxidants and have super high rates of fiber while being extraordinarily low in calories – A cup of berries averages about 70 calories and has about 7 grams of good fiber
Of course this is just a small sampling of the wide variety that is currently available. I will be talking more about this in future posts.