Updated: Nov 5, 2020
Let's face it! We all like to indulge and eat meals out at our favorite restaurant or bar. Although take-out may be a more accurate option today. Nonetheless, after a week's worth of eating out on vacation I was excited to get back on track and get back to basics with whole foods.
Below is a list of my grocery run and the health benefits behind the foods I selected! I wanted to include foods on this run that were going to boost my immune system after traveling, especially amidst #covid-19.
Fruits and Veggies
Organic baby spinach- spinach is one of, if not THE, dirtiest vegetable out there as far as pesticides go, opt for organic.
Baby bella mushrooms- mushrooms are amazing for fighting off viruses and bacteria!
Rainbow carrots- vitamin A, vitamin C
Endives- contain inulin, a prebiotic fiber that promotes growth of beneficial gut bacteria.
Avocados- healthy fat that helps increase good HDL cholesterol.
Cauliflower- contain glucosinolates that are converted to sulforaphane, a powerful antioxidant.
Broccoli- see cauliflower for benefits.
Plantains- contain pectin, a soluble fiber that soothes the gastrointestinal tract and promotes good bacteria.
Brussels sprouts- see cauliflower for benefits.
Honeycrisp apples- vitamin C and pectin.
Red onion- see endives for benefits.
Organic rice cakes- the only ingredients in your rice cakes should be rice! Don’t fall for brands that trick you into thinking their version is better. It’s more often than not loaded with sugar, processed powders and maltodextrin, which can seriously disrupt gut health and make you more susceptible to disease!
Dandelion greens- enhances bile flow, improves liver congestion, promotes weight loss.
Dates- contain soluble fiber that delays blood glucose spikes and eases stool movement and elimination.
Figs- speed up bowel movements and improves stool composition and constipation.
Blueberries- contain antioxidants called anthocyanidins that exert exceptional antioxidant activity.
Blackberries- see blueberries.
Healthy Fats and Protein
Wild caught salmon- anti-inflammatory omega-3 fatty acids and protein, potassium, selenium, and vitamin B12.
Salted pumpkin seeds- contain monounsaturated fats
Tofu- plant based protein and excellent source of iron and calcium. Also contains minerals that help enhance the immune system like magnesium, copper, zinc, selenium, and phosphorus. The phytoestrogens in tofu exert anti-cancer effects as well.
Tempeh- plant based protein with the same properties as tofu.
Free range eggs- contains cholesterol that help REDUCE inflammation and PREVENT heart disease. In addition, eggs contain vitamin K, thiamine, biotin, vitamin B12, selenium, and vitamin D. Vitamin D is an immunomodulator integral for regultating immune health! Grab free-range eggs with omega-3 fatty acids!
Almond butter- almonds contain healthy monounsaturated fats that beneficially modulate blood lipid profiles. They also contain vitamin E, magnesium, iron, calcium, and zinc which boost immunity. HOWEVEVR, excess consumption of almond (or any nut butter) can result in an abundance of omega-6 polyunsaturated fats and calories which can cause weight gain and inflammation.
Grass-fed organic ground beef- Quality is important! Opt for grass-fed beef over conventional because grass-fed beef has a better omega-3 to omega-6 fatty acid ratio and contains anti-inflammatory conjugated linoleic acid. Grass-fed beef cooked slowly at low temperatures is an excellent source of protein, vitamin B12, zinc, and selenium. It is also a good source of vitamin B6, niacin, iron, and phosphorus.
Information for this post was derived from The Encyclopedia of Healing Foods by Michael Murray, ND Joseph Pizzorno, ND, and Lara Pizzorno MA, LMT