By now you should know that there is no magic food that’s going to make or break your diet.
That doesn’t mean all foods are good to go and none provide a potential added benefit.
There are a couple foods you may want to consider incorporating into your diet because they do a little bit more than just keep you nourished. They help with a multitude of things: inflammation, blood sugar regulation, hormone regulation, detox, liver and kidney function, etc.
Sure you could supplement these with some fish oil, omega-3s, magnesium, DIM or Vitex, a multivitamin, and maybe a B-complex…but it is ALWAYS better to first source your micronutrients from food THEN supplement what’s missing.
Take magnesium for example. Most of us need between 200-400mg of magnesium. Magnesium is found in nuts and seeds, leafy greens, and red meats BUT unfortunately, most of it isn’t bioavailable so it isn’t likely that you’d be able to get all of your magnesium from food. If you’re experiencing signs of magnesium deficiency (for example, soreness, poor sleep, muscle twitches, fatigue) and eating all the right foods, then you would supplement with some magnesium. Same thing goes with fish oil. Most of us don’t get enough omega-3s but you can easily change this by incorporating more cold-water fish in your diet (see number 1!).
So without further ado, here are the TOP 5 foods missing from your diet!
This magic cold water fish does wonders for your body. It is rich in omega-3 fatty acids and helps bring that ratio of omega-3s to omega-6s down. Remember, we want a 1:1 but most Western diets provide as much as a 20:1 meaning that in the typical Western diet, we have 20x more omega-6s than omega-3s. That’s a lot of omega-6s…and those are our pro-inflammatory fats…so that’s a lot of inflammation with very anti-inflammation rounding you out. Salmon is the perfect food to ensure your bringing your omega-3 count higher…protecting you from inflammation and disease.
2. Root vegetables
Root vegetables are one of the best foods out there at helping your body detox itself from harmful chemicals or just residual things that need flushing out. The best example is estrogen. Due to today’s high paced society, increased stress, higher cortisol levels, blue light exposure, chemical toxin exposure, we’re loading our bodies up with estrogen. This makes for some miserable PMS symptoms and period pain for you ladies and some low testosterone side effects (low sex-drive, higher fat deposits) for you fellas. Root veggies crush the detox game and help flush out residual estrogen. Trust me, you’re gonna want some of these.
Healthy fats regulate blood sugar, insulate you, provide fuel, aide in inflammation, and assist in digestion. Avocado is one of the best healthy fats out there for you. They provide nearly 20 essential vitamins and minerals. This includes potassium, some B-vitamins, and folate, which help with blood pressure, eye health, cellular repair, and disease protection. They help in lowering cholesterol. They are also a great source of fiber. In other words, get avocados in your life.
Another hormone master regulator both for females and males. These powerhouses are amazing at assisting in regulating your hormones and detoxifying your liver. If your liver isn’t working well, you’re not working well. If you drink regularly, eat starchy processed carbs, and experience stress, your liver and hormones could likely use some help. Enter sprouts! They’re 15x more nutrient dense than their plant counterparts. Another benefit is that they have very little taste and pretty much can just be thrown on top of your breakfast or lunch for an added benefit without the calories or flavor!
5. Grass-fed red meat
Man the list goes on and on here, but I’ll only list a few. Unfortunately, red meat gets a really bad rep… meatless Mondays, plant-based diets, and chicken became the norm kicking red meat to the curb. Red meat has the best amino acid profile than any other protein. It is also the highest non-fish source of omega-3s. Chicken, in fact, is highest in omega-6s, so that low-fat chicken isn’t doing you any favors. Red meat is loaded with iron. Iron is a precursor to a molecule that creates serotonin which improves mood and is shown to be lower in individuals with depression. I'm not saying red meat is the cure to depression by any means, but it's an interesting link one should consider. Red meat also supports your liver. Now don’t get me wrong…poor quality red meat is garbage and is likely full of toxins and chemicals and isn’t as nutrient dense…but grass-fed organic is jam packed with these nutrients and shouldn’t be neglected.
And there you have it…the top 5 foods you should incorporate into your diet. Note that I didn’t say “The 5 Foods that must ONLY be in your diet”. The key here is to show you that there may be more foods out there you didn’t realize could be so beneficial. Chicken is good for you…but so is red meat so mix it up a bit! Walnuts and pecans are great sources of fats…and so are salmon and avocados. Have more variety in your diet…and while you’re at it, include these 5 foods because they’re going to make a difference!