Welcome back to Wellness Wednesday! For this week, we want to cover the topic of food, more specifically individual ingredients that are powerful and excellent sources of healthy fats, antioxidants, vitamins, and more.
Our bodies are precious and intricate and we have to take care of them. Healthy foods and habits that are sustainable are something we don’t talk about enough, thanks to the popularity of fad diets and trends that produce ‘instant results’ (not necessarily long lasting ones.)
BeachCandy knows that in order to truly live a healthy life, not lifestyle, it takes a lot of effort, both inside and out. After a long hard day, sometimes all you want to do is pickup some fast food on your drive home, but as we’ve seen, these habits build and are the source of the inflammation and wellness issues that plague us today.
So we’ve created a superfood list that consists of ingredients that we think are easy to integrate into your everyday life and don’t require an absurd amount of effort. Hopefully by getting to know a little bit more about the incredible power of nature and its gift of superfoods, you can start to feel better about your personal habits and experience the healing effects of eating well.
BeachCandy’s Top 10 Superfoods
Kimchi photo by ANTONI SHKRABA.
1. Apple Cider Vinegar
These types of products were trendy a couple years ago, but we want to encourage you all to explore the items that you believe you can implement into your day-to-day diet. Apple Cider Vinegar is a super popular product and it’s a great source of probiotics, but be mindful that only a tablespoon or two is needed in your daily diet to reap the benefits.
Kimchi is another fantastic fermented food item that is a great source of probiotics, microorganisms that help to boost your immune system and improve gut health. Not to mention that it tastes absolutely delicious and is low on the sugar spectrum versus kombucha.
Photo by Jess Loiterton
2. Nuts
Nuts are a food item that have been popular for quite some time and rightly so. According to Harvard Health Publishing, nuts are full of monounsaturated fats which can improve your cardiovascular health by reducing your risk of heart disease.
Certain nuts like peanuts and cashews, when eaten in large amounts, have the potential to be unhealthy, so make sure to consume them in moderation. Nuts are a great addition to a salad, adding some texture and nutritional value. Also, they can be a substitute for unhealthy snacks like chips - instead throw a ziplock bag of nutrient dense nuts into your handbag that will sustain you for longer periods of time, and will benefit your body’s wellbeing much more.
Photo by Nick Collins.
3. Garlic
CNBC, in collaboration with immunologist Delamine Donson, detailed that garlic has a plethora of benefits that, if you didn’t already, should make you love this well-loved produce item. Like nuts, it’s said to improve your cardiovascular health, not to mention it helps your gut health.
The article writes that, if for some reason, you can’t stand the taste of garlic, there are supplements available that will deliver all the benefits of the vegetable without tasting like it.
4. Bone Broth
Bone broth is among one of the most vital liquids you can consume. We highly recommend making your own bone broth from an organic whole chicken each week. Bone broth is an amazing source of collagen which has amazing anti-aging properties. The natural gelatin in the bone broth is reigns supreme when it comes to gut health and healing your insides.
Bone broth supports your immune function and your joints, bones, and cartilage. It can also aid with sleep. Learn all about the many uses and benefits of bone broth and stay tuned for more recipes on how to incorporate into your daily diet.
Photo by Joris Neyt.
5. Ginger
It’s common knowledge that this root is a go-to solution for sea sickness, but did you know it also has an array of health benefits? A very popular ingredient in asian cooking, you’re sure to be able to find many ways to integrate this superfood into your diet.
Ginger has been shown to possess antioxidant and anti-inflammatory components. The consulting doctor for this article details that any issues that stem from irritation in the gastrointestinal system can be remedied by consuming ginger.
Photo by Krisztina Papp.
6. Wild Caught Salmon & Any Fish with Omega-3's
We know that not everyone likes to eat animal products, but they are one of the best ways of getting the proper protein that you need, so that’s why they’re included. It’s been theorized that the omega-3 fatty acids that are contained in fish can help improve one’s cardiovascular system.
With a wide variety to choose from, you can consume some really stinky fish like anchovies or a very mild kind like cod. Maybe instead of topping off a dish with some pork, you can substitute some nice salmon instead. Most important to select wild caught to decrease the chance of mercury or heavy metals in your fresh fish.
Photo by Alesia Kozik.
7. Tahini
Tahini is quite simply ground up sesame seeds and you may recognize the unique taste from hummus. This spread is most commonly used in the now-popular dip, but it’s also great in salad dressing and as a substitute for the calorie rich peanut butter.
Sesame seeds provide calcium, copper, fiber and iron, all ingredients that are key to maintaining bodily health.
Photo by Ron Lach.
8. Olive Oil
It’s more than likely that you already have a bottle of olive oil sitting in your kitchen, thanks to its widespread availability and fairly neutral taste. One could say that it’s an essential ingredient for healthy eating habits.
Thanks to years of research, we now know that things like butter and margarine actually aren’t all that good for you. But these are critical products that have been used for centuries (well, butter has), which makes them very hard to replace. Luckily, olive oil makes a fantastic replacement for butter, due to its bland taste and versatility.
Are you cooking up some veggies to complement your fish? Instead of butter, use some olive oil to heat those vegetables up. If you are in the mood to bake, maybe whip up an olive oil cake instead of the classic butter-heavy recipes.
Photo by Kindel Media.
9. Cruciferous Vegetables
Like olive oil, it’s more than likely that you already have some of these superfoods stored away in your fridge. Cruciferous veggies include items like cabbage, cauliflower, collard greens, radishes, and broccoli.
These vegetables are sources of vitamins, fiber, and chemical compounds that possibly have preventive qualities against cancer. It’s super easy to incorporate these superfoods into any meal - indulge in a lovely salad or add some broccoli as a side to your dinner.
Photo by Karolina Grabowska.
10. Turmeric
You may know this spice because of its extreme dyeing abilities: if you use this ingredient in a face mask, beware! Your skin may turn an intense yellow color and if you eat too much of it, your teeth may become colored as well. Besides that, everything about this superfood is incredible. Turmeric is a great agent against free radicals, reduces inflammation, and can repress negative immune changes.
Turmeric can be used just like other spices, but be cautious of the intense flavor that the spice can impart onto your food. Play around with the amounts of turmeric that you add to your cooking to find the perfect amount.
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Written by Bridget McIver.