“Superior Foods for Optimal Nutrition
Created by: Karen D. Wilson owner of EmbracingAging.us
Superior Foods for Optimal Nutrition
Superior Foods for Optimal Nutrition are full of anti-oxidants, vitamins, and minerals but they also contain amino acids, which are the basic structural building blocks of proteins. Proteins make up the bulk of all your cell structure. They also act as enzymes for cellular reactions. Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the product links I’ll receive some compensation that will support my addiction to all things coffee.
Amino Acids There are eight essential amino acids. The supplements can be found here on Amazon.com
- #1 = Tryptophan which reduces anxiety and depression, helps with migraines, helps the immune system, reduces heart spasms, it is also a natural relaxant and aids in normal sleep, taken with Lysine it reduces cholesterol levels in the blood.
- #2 = Lysine improves the formation of bone cartilage and connective tissues, it aids in the absorption of calcium, it aids in the production of enzymes, hormones and the production of antibodies that help fight diseases and illness.
- #3 = Methionine is the supplier of sulfur which prevents problems with hair, nails, and skin. Methionine aids in the liver’s production of lecithin reduces liver fat and helps protect the kidneys. Methionine also aids in reducing bladder irritations and infections and promotes hair growth.
- #4 = Phenylalanine keeps you awake and alert. Also, phenylalanine produces a chemical that transmits signals between the brain and the nerve cells. Phenylalanine helps to improve memory and also reduces hunger pains.
Amino Acids Continued
- #5 = Threonine aids in digestion and intestinal tract functions; it also helps reduce liver fat.
- #6 = Valine calms emotions and aids with mental vigor; it also aids with muscle coordination.
- #7 and #8 work together; they are Leucine and Isoleucine, they help to produce essential biochemical components in the body, production of energy, stimulate the brain and aid with alertness.
Non-essential amino acids.
Arginine improves immune response, promotes wound healing, aids in the regeneration of the liver, and is needed for muscle growth. Tyrosine aids in the healthy functioning of the thyroid and pituitary glands helps to improve memory and transmits impulses to the brain.
Glycine is required during cell production to release oxygen, it also aids in the production of essential hormones in the immune system.
Serine is essential in storing glucose in the muscles and liver, also aids in the immune system and produces a fatty acid cover to protect nerve fibers. Aspartic acid aids in the removal of ammonia from the body and protects our body from the poison until it is expressed through the urine. Glutamic acid helps improve mental capacities, aids in healing ulcers and helps with fatigue.
More about Amino Acids
Alanine is a source of energy for the muscles, brain and nervous system. Alanine produces antibodies that help the immune system. Cystine is an anti-oxidant and aids in the protection against pollutants, it can help slow the aging process, it is necessary for the production of the skin. Proline is vital in the functioning of joints and helps to strengthen the heart muscle.
Taurine is necessary for the removal of free-radical waste from the body. It is a factor that is necessary for changes that take place during aging. Histidine is found in the blood. Histidine is used to treat several diseases such as RA, (rheumatoid arthritis) ulcers, and anemia. These are just a few of the amino acids that are essential in your diet for better health.
It is very important that you choose foods that are rich in amino acids as well as vitamins and minerals for your health. Once again you can find them on Amazon.com.
More Superior Foods for Optimal Nutrition
Superior Foods for Optimal Nutrition contain the highest numbers of amino acids, vitamins, and minerals. If you go to Google and type in superfoods, you will find several sites, all telling you about the same thing, that eating a natural diet will protect you from several diseases and illnesses.
Here are the ones that most people agree on, they are readily available in markets: Apples, avocados, tomatoes, bananas, cabbage, carrots, garlic, onions, potatoes, sweet potatoes, oranges, cantaloupe, broccoli, watermelon, dry beans, spinach, kale, salmon and other oily fish, flaxseed, oats, soya, blueberries, cranberries, squash, almonds, beets, ginger, olive oil, tea, chili peppers, mushrooms, papaya, pineapple, kiwi, mangoes, apricots, pumpkin, walnuts, yogurt, parsley, sage, rosemary, cinnamon, Brussel sprouts, lentils, pomegranates, concord grapes and brazil nuts.
True Superior Foods for Optimal Nutrition
True Superior Foods for Optimal Nutrition are grown in rich soil. The way food is grown will play a major part in getting the necessary ingredients to benefit your diet. It is absolutely true that you need a variety of foods that react together to improve nutrition within the body.
Here is excellent information from Web MD about healthy food combinations that make a world of difference in nutrition’s function in the body.
Eating food as close to its natural form as possible is best for improving health and preventing disease. Vegetables, fruit, whole grains, nuts, and legumes are great examples of foods that are rich in a combination of important vitamins, minerals, fiber, protein, antioxidants, and more.
Here are just a handful of examples in which different nutrients and components in food work together:
- Pairing broccoli with tomatoes could be a match not only made in Italy but in health heaven. In a study to be published in the December 2004 issue of the Journal of Nutrition, prostate tumors grew much less in rats that were fed tomatoes and broccoli than in rats who ate diets containing broccoli alone or tomatoes alone, or diets that contained cancer-fighting substances that had been isolated from tomatoes or broccoli. The take-home message: A lycopene supplement may not hurt, but the whole tomato will probably help more. And a tomato eaten with broccoli helps a lot more.
- Antioxidants like vitamin C and vitamin E; isoflavones from soybeans; and other compounds are thought to be important in slowing the oxidation of cholesterol — which is as important to reducing your risk of congestive heart by disease as lowering your blood cholesterol levels. Antioxidant protection is a complex system that includes many nutrients and phytonutrients. You need all of them for maximum effect.
- Research on the so-called DASH diet (for Dietary Approaches to Stop Hypertension) showed how different dietary patterns build on each other. A diet high in fruits and vegetables lowered blood pressure. But blood pressure went down, even more, when people also ate a reduced-fat diet and included daily servings of low-fat dairy products. Blood pressure was lowered the most when people did all this plus ate less sodium. Find 28 Day DASH Diet Weight Loss here
“Eating a little “good fat” along with your vegetables helps your body absorb their protective phytochemicals.”
- Three B vitamins (folic acid, vitamin B-6, and B-12) TOGETHER reduce the level of an amino acid that, in high levels, is thought to damage artery linings, leading to heart attacks and strokes.
- Test-tube studies have shown that vitamin C and the phytoestrogen found in various fruits and vegetables, whole grains, and beans (including soy) work together to inhibit the oxidation of LDL “bad” cholesterol.
- A recent study found that the phytochemicals quercetin (found mainly in apples, onions, and berries) and catechin (found mainly in apples, green tea, purple grapes, and grape juice) worked together to help stop platelet clumping. Platelets are a component of blood that plays an important role in forming clots. Platelets’ clumping together is one of several steps in blood clotting that can lead to a heart attack.
- The Mediterranean-style diet is a perfect example of food synergy because it includes several healthful food patterns. (It’s rich in plant foods, whole grains, legumes, and fish; low in meat and dairy products; and contains more monounsaturated than saturated fats because of its emphasis on olives, olive oil, and walnuts.) A recent study concluded that the Mediterranean diet may reduce the prevalence of both metabolic syndrome (a condition that includes excess body fat, high blood fats, and high blood pressure) and the cardiovascular risk that goes along with it.
- Several dietary factors — including saturated fat and, to a lesser extent, cholesterol — work to raise cholesterol in the human body. Several others, like plant sterols, soy protein, soluble fiber, and foods such as oats and nuts, help lower blood cholesterol levels. Your cholesterol levels are determined less by the intake of one particular nutrient than by your overall diet.
- Eating a little “good fat” along with your vegetables helps your body absorb their protective phytochemicals, like lycopene from tomatoes and lutein from dark green vegetables.
- Researchers measured how phytochemicals were absorbed after people ate lettuce, carrot, and spinach salad with or without 2 1/2 tablespoons of avocado. The avocado-eating group absorbed 8.3 times more alpha-carotene and 13.6 times more beta-carotene (both of which help protect against cancer and heart disease), and 4.3 times more lutein (which helps with eye health) than those who did not eat avocados. Find Avacado Oil here
What Researchers Have Found
- In lab studies, Cornell University researchers found that apple extract given together with apple skin worked better to prevent the oxidation of free radicals (unstable molecules that damage cells and are believed to contribute to many diseases) than apple extract without the skin. Researchers found that catechins (a type of phytochemical found in apples). When combined with two other phytochemicals, it had an effect that was five times greater than expected.
- Studies have indicated that oats may help protect against heart disease. Besides being one of our best sources of soluble fiber, oats contain a laundry list of other healthful compounds, including beta-glucan; a beneficial amino acid ratio; magnesium; folic acid; tocotrienols; and a phytochemical so far identified only in oats — avenanthramides. The protective effect of oats is thought to come from the collective effects of all of these components.
All these examples remind us of just how complex nutritional relationships are. In my opinion, Mother Nature knew what she was doing when she created plant foods: There is magic in the packaging. This is true for most foods.
There are however exceptions; Wild salmon, tomatoes, broccoli and broccoli sprouts, kale, spinach, garlic, onions, blueberries, walnuts, pomegranates, depending on how and where they are grown.
Then there’s goji berries, mulberries, goldenberries, sauco berries, acai berries, noni fruit, mangosteen fruit, bee pollen, royal jelly, green tea, sea vegetables, quinoa, and umeboshi plum.
Superior Foods for Optimal Nutrition include Sea Vegetables
Sea vegetables are truly superior foods, they contain significant amounts of protein and they also contain all the minerals found in the ocean.
They offer 10 to 20 times the vitamins and minerals found in plants grown on land with just a few exceptions. Farming for the world, has in some regions, depleted our soils of the necessary nutrients that plants absorb.
Some farmers also use chemicals and pesticides on our crops. Chemicals and pesticides are non-selective and destroy the micro bacteria and microfungi that are digested by the plants.
Sea Vegetables: Special thanks to OneMinuteJuice.com for the excellent information they provided about Sea Vegetables.
The sea veggies are not really plants
Even though most of us actually believe this, it is not quite true. Sea Veggies are algae. There are even a few stores that brand the sea vegetables as algae, probably because people would definitely not be receptive to that. This is not just a market term that people use. The algae is actually a food filled with vitamins and minerals, and most of it can be consumed by humans. Well, the sea vegetables are actually algae, and knowing that the algae family is comprised out of thousands of different types, the sea veggies are versatile and healthy!
The first three are:
– an interesting and stringy variety of the algae called arame, this is a variety of seaweed that contains a sweeter taste than all the other algae varieties. This is a seaweed that is highly consumed by Asian countries and is mostly connected to people who enjoy a long life. This is an algae-filled with Vitamin A, iron, calcium and many more minerals. Find Arame here
– most of the seaweed eaters are familiar with this particular algae because it is known to have a chewy substance. Also, it looks really cool. The dulse is pretty much known to help the people strengthen their bones because of its presence of calcium, magnesium, and iron, and of course, quite a decent amount of potassium as well. Find Dulse here
– The hijiki seaweed does not need any introduction whatsoever, because it is known to be quite the powerful sea vegetable. When it is used in dishes, it has a stringy look. It tastes rather bold and interesting. Also, this seaweed is filled with nutrients, among which magnesium, calcium, Vitamin K, iron, fiber, and iodine. Find Hijiki here
The last four are:
– the kelp is an excellent source of Vitamin C. This is also a fuel for the responses of the immune system. The color of this particular seaweed varies from green to deep brown.
– this is a popular ingredient in plenty of Japanese dishes. All you need to do is take a small strip and put it in some water to simmer on low heat for about 45 minutes or more. It will turn into a broth filled with minerals. Use the broth to cook your veggies or grains inside it, and there it is – a healthy and excellent meal! The kombu is considered to be incredible when it comes to slowing down the aging process. Find Kelp/Kombu here
– This is the seaweed that is used in sushi rolls. Usually, Nori comes in a baked form and has a green hue to it when it is being delivered to your table. You usually see this as a seaweed wrapped around hand rolls. If you are fond of sushi, you are probably fond of hand rolls too. Well, the good news here is that you have been getting a lot of health benefits from consuming them! The nori is filled with B vitamins, as well as healthy amino acids and fatty acids. Also, it has been said that it is anti-cancer too. You can even find the nori seaweed baked, in little chip bags, because most of the grocery stores happen to have them. Usually, they are a bit salted and taste pretty refreshing. They are perfect for a midday snack. Find Nori here
– this particular seaweed looks something like taffy and it is mostly found in Asian soups. It is a seaweed loaded with magnesium, which is a mineral that we usually don’t get enough of. Find Wakame here
More health benefits
The health benefits that come with the seaweed are literally neverending. The iodine, naturally found in the seaweed can help people who are suffering from thyroid issues. Seaweed lowers blood pressure and has anti-inflammatory properties. Furthermore, the seaweed is quite low in calories. Even if you put a lot of it in a soup, you will not get more than 30 calories. Finally, the seaweeds are filled with lignans, which are related to a lowered rate of breast cancer in Japan. So basically, the seaweed is our friend.
Some heavy metal concerns
The density of nutrients in the seaweed comes from its ability to absorb plenty of minerals, kind of like a sponge does. But this is one beneficial attribute that can lead to a seaweed danger. When it comes to seaweed, it can absorb toxins too, particularly arsenic, from the nastiness of the ocean waters. So, when looking to buy seaweed, go fully organic. To be fair, a lot of scientists have limited the intake of arsenic by the seaweeds, but you would want to stay on the safe side, just in case.
In the end, the benefits that come with sea vegetables are quite interesting. This is why adding these algae into your regular dietary plan can only add up to your health benefits. As you already know, adding seaweed in your regular dieting plan is not that difficult at all. They have an excellent taste that goes well with plenty of dishes. So, make sure you regularly enjoy your sushi, or consume the algae as a healthy afternoon snack, because you will be doing your body a favor.
Choose Superior Foods for Optimal Nutrition Foods Wisely
When you purchase an apple from the store, it could be lacking some of the minerals that the soil once provided, minerals that are essential to our health. This is not true for the sea vegetables, the ocean is still productive, we have yet to destroy it and therefore it is a rich source for your health. Kelp, blue-green algae, spirulina, chlorella, dulse, alaria, sea lettuce, Irish moss, kombu, wakame, and nori are all rich in vitamins, minerals, and all the essential amino acids.
Determine What’s Best for You
If you are already suffering from a disease or illness or you’re prone to certain diseases or illness, due to family history, then there are a few things you need to know. 118 degrees will cook vegetables without killing their nutritional value.
You cannot eat as much as you need, which is 8 to 10 servings a day, but there is a solution, you can juice your way to health. The food pyramid has changed which came as no surprise to me, I still have trouble with this type of system, not everyone needs the same things, and every person on this planet is different and has different nutritional requirements.
If I said there is a child’s shoe in a size 6 in this lovely shade of turquoise blue. It’s perfect, and brand new. Here, it’s for you. Well no matter how perfect the shoe is, it’s not able to meet your adult needs. Nutrition is the same way. You should check in with your doctor. Blood tests will help the evaluation of vitamins and minerals.
Superior Foods for Optimal Nutrition Terms
Vitamins = nutrients that are necessary for your health. A shortage or an excessive amount for extended periods can cause health problems.
Minerals = Minerals are those elements on the earth and in foods that our bodies need to develop and function normally. Those essential for health include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.
Polyphenols are phytochemicals. Polyphenols are abundant in natural plant-based food sources containing antioxidant properties. Researchers have found over 8,000 identified polyphenols. These include tea, wine, chocolates, fruits, vegetables, and extra virgin olive oil, just to name a few.
Superior Foods for Optimal Nutrition Terms continued
Carotenoids = they are in the dark coloring of the skin of fruits and vegetables (pigments), they are also anti-oxidants; there are dozens of carotenoids.
Free-radical = they disrupt living cells by attacking them, free radicals are missing an electron and they steal one from other cells, they are responsible for all diseases and illness due to their damage. Free-radicals are in air and water pollution, and in junk foods, we eat. You can not escape from them; they are a part of life. Free-radical damage accumulates with age if you do not protect yourself.
Anti-oxidants = they neutralize free-radicals by donating their extra electron; all anti-oxidants have an extra electron. Anti-oxidants protect us from free-radical damage. Anti-oxidants are scavengers; they prevent cell and tissue damage which leads to disease and illness.
Nutrients taken in combinations equals synergy. These combinations cause the nutrients to become more powerful than when taken alone.
Dark Rich Colors
Notice that the list above states that people agree that blueberries are superior food. Not all foods have been studied, What does this mean for you? Be wise and eat fruits and vegetables that have the darkest and richest colors, in combinations, to receive maximum benefits.
Unlisted Fruits and Vegetables
Just because a fruit or vegetable may not appear on certain lists of healthy foods, do not dismiss them from your diet. Most foods grown in the ground, or harvested from the sea have nutritional value to contribute to the health and longevity of the human body.
Let’s continue our research and find the best solutions for our health.
Beans may reduce the risk of heart disease; lentils support heart health; berries of all kinds have synergistic effects and are scavengers of free-radicals; citrus fruits are all full of anti-oxidants; vegetables steamed on low heat are a great source of fiber and complex carbohydrates; sea vegetables are bursting with carotenoids, vitamins, minerals, and amino acids and can be found in many forms, tablet or powder.
Food for Thought
Sea vegetables support your whole body; green leafy vegetables are bursting with eye health nutrients as well as supporting the heart, brain, and bones.
Nuts help reduce the risk of heart disease; oats are a prime source of complex carbohydrates and full of fiber. Cold water – wild fish, not farm-raised, contain beneficial omega-3 fatty acids, necessary for coronary heart health.
Wild salmon, trout and tuna all contain different amounts and should all be consumed; seeds and nuts help balance hormones and have anti-oxidant activities; soy packs a punch
Different Nutritional needs between Men and Women
There is plenty of research that shows men and women need different nutrients to support biological needs. Men need to protect themselves against prostate cancer, bladder cancer, testosterone levels, sperm counts, heart disease, and high blood pressure. Men should add five tomatoes, or five servings of tomato sauce, a week to their diet to protect them from prostate cancer.
Three oysters a day have the full day’s supply of zinc which is essential for the male reproductive system, testosterone, and sperm counts. Men are three times more likely to get bladder cancer than women. Broccoli, Brussel sprouts, and cabbage, when eaten five times a week, shows a reduction in this disease according to the studies.
Eating a handful of unsalted peanuts every day helps lower your bad cholesterol levels, helping to reduce the risk of heart disease.
Potassium can reduce the risk of high blood pressure and stroke. Avocados, bananas, roasted acorn squash, beans, potatoes, watermelon, and other melons can help reduce your chances of developing high blood pressure.
Men and primarily women need to protect themselves against gallbladder disease, breast cancer, and fight osteoporosis. Women tend to be anemic due to low iron levels, and women suffer from menopausal hot flashes.
Women with low vitamin C levels are more likely to develop gall bladder disease than those with higher levels of vitamin C. Papaya has twice the amount of vitamin C than an orange.
Flaxseed is rich in lignans. Lignans are like estrogen. Make sure to get the seeds and grind them in a coffee grinder. You put them on cereal or mix in the muffin mix. There are no lignans in flaxseed oil; lignans have effectively slowed tumor growth in women that already have breast cancer. Find flaxseed here
Vitamin K along with vitamin D and calcium are all important nutrients for fighting osteoporosis. Women that get enough vitamin K are 30 percent less likely to suffer fractures in their later years. Collard greens are the best source for this protection. Although dark green leafy vegetables, Brussel sprouts, spinach, and broccoli are also good sources.
Women tend to be lower in iron than men due to menstruation and this can cause severe fatigue. To get the highest doses of iron you should try buffalo meat. You get an easily digestible 3 milligrams of iron in a 3 oz portion of this very lean meat.
In later life, women tend to suffer from the dreaded hot flashes. A half-cup of tofu contains 30 mg of isoflavones. These are plant chemicals that have a structure that is similar to estrogen. This may offer some relief from hot flashes.
For men and women alike, make sure to add superior foods to your diet. Such as; sea vegetables, mangosteen fruit juice, Goji berry juice, or other berry juices.
The Mangosteen fruit is native to South East Asia, it has been studied for 20 years by independent labs and doctors for its medicinal uses; it contains 25,000 anti-oxidants, the highest number ever found in one food source, it contains amino acids as well as a vast majority of vitamins and minerals.
The Mangosteen fruit is native to South East Asia, it has been studied for 20 years by independent labs and doctors for its medicinal uses; it contains 25,000 anti-oxidants, the highest number ever found in one food source, it contains amino acids as well as a vast majority of vitamins and minerals.
They are native to Turkey; they are high in vitamin C, iron, calcium and protein. Goldenberries are native to Colombia and Peru, Sauco berries are native to South America, Umeboshi Plum is native to Japan, Noni fruit is native to Polynesia. The Acai berry has 30 times more antioxidants than blueberries, all eight essential amino acids, and trace minerals. The list goes on, but what you eat is up to you, your health is in your hands. Find Mangosteen powder here
Thanks to Nutritionandyou.com they had this lovely bit of information about mangosteen fruit.
Health Benefits of Mangosteen
- Delicious and juicy, mangosteen is one of the popular tropical fruits. It comprises of an impressive list of essential nutrients required for normal growth and development and overall nutritional well-being.
- It is moderately low in calories (63 calories per 100 g) and contains no saturated fats or cholesterol. Nonetheless, it is rich in dietary fiber (100 g provides about 13% of RDA).
- Mangosteen is a good source of vitamin-C and provides about 12% of RDA per 100 g. Vitamin-
- C is a powerful water-soluble antioxidant. Consumption of fruits rich in vitamin-C helps the human body develop resistance to combat viral flu and help scavenge harmful, pro-inflammatory free radicals.
- Fresh fruit is a mild source of B-complex vitamins such as thiamin, niacin, and folates. These vitamins are acting as cofactors the help the body metabolize carbohydrates, protein, and fats.
- Further, it also contains a splendid amount of minerals like copper, manganese, and magnesium. Potassium is an important component of cell and body fluids and helps control heart rate and blood pressure. Thus, it offers protection against stroke and coronary heart diseases.
A Doctor can help
Consult with your doctor. Get some blood tests to help you see where the holes in your nutrition are for important vitamins and minerals. Everyone is different and other people’s nutritional requirements may be different than yours. Continue to read and listen to the information. Ultimately, make an informed decision for yourself.
I see no need for reinventing the wheel, so I would like to give credit where credit is due and say a big thank you to Dr.Axe for this information on fermented vegetables.
Superior Foods for Optimal Nutrition include fermented foods
Top 10 Fermented Foods for Health
Food ferments as it steeps allowing sugars and carbs to interact with bacteria, yeast, and microbes. This changes the chemical structure of the food. Choosing fermented foods such as milk and vegetables is a great way to preserve them. Also, fermentation makes nutrients more absorbable.
A fermented milk product, (made from cow, goat or sheep’s milk) tastes like a drinkable yogurt. Kefir benefits include providing high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes, and probiotics.
Kombucha is a fermented beverage made of black tea and sugar (from various sources like cane sugar, fruit or honey). It contains a colony of bacteria and yeast that is responsible for initiating the fermentation process once combined with sugar. Do fermented foods like kombucha contain alcohol? Kombucha has trace amounts of alcohol but too little to cause intoxication or even to be noticeable. Other fermented foods, such as yogurt or fermented veggies, typically do not have any alcohol. Find Kombucha here.
Sauerkraut is one of the oldest traditional foods, with very long roots in German, Russian and Chinese cuisine. For example, Sauerkraut means “sour cabbage” in German. Although the Germans weren’t actually the first to make sauerkraut (it’s believed the Chinese were). Made from fermented green or red cabbage, sauerkraut is high in dietary fiber, vitamin A, vitamin C, vitamin K, and B vitamins. It’s also a great source of iron, copper, calcium, sodium, manganese, and magnesium.
Store-bought sauerkraut isn’t all fermented. Especially the canned/processed kind. Fermented sauerkraut is refrigerated.
Fermented pickles contain a remarkable amount of vitamins and minerals, plus antioxidants and gut-friendly probiotic bacteria a.k.a. probiotics. Cucumbers pickled with vinegar makes the pickles taste sour. However, this doesn’t lead to natural fermentation. Cucumbers ferment with salt and water to make pickles.
When choosing a jar of pickles, look for “lactic acid fermented pickles”. Made by a manufacturer that uses organic products and brine. Then refrigerates the pickles, and states that the pickles have been fermented. If you can find a farmers market, you’ll get some of the best probiotics for your health.
Top 10 continued – Superior Foods for Optimal Nutrition
Create tempeh by combining soybeans with a tempeh starter (which is a mix of live mold). When it sits for a day or two, it becomes a dense, cake-like product that contains both probiotics and a hefty dose of protein too. Tempeh is similar to tofu but not as spongy and more “grainy.” Get your make at home kit here.
Natto is a popular food in Japan consisting of fermented soybeans. Here’s a fun fact, the Japanese eat Natto for breakfast occasionally. and commonly combined with soy sauce, karashi mustard, and Japanese bunching onion. After fermentation, it develops a strong smell, deep flavor and sticky, slimy texture that not everyone who is new to natto appreciates.
Japanese cooks add Kimchi to Korean recipes like rice bowls, ramen or bibimbap. Make Kimchi with fermented cabbage, plus spices like ginger, garlic and pepper, and other seasonings.
9. Raw Cheese
Goat milk, sheep milk, and A2 cows soft cheeses are particularly high in probiotics, including thermophilous, bifudus, bulgaricus and acidophilus. In order to find real fermented/aged cheeses, look for cheese that has NOT been pasteurized. The label should indicate that the cheese is raw and has been aged for six months or more.
You might ask, “Is yogurt the same as fermented milk?” The answer is, yes. Yogurt and kefir are unique dairy products. They are highly available and one of the top probiotic foods that many people eat regularly. Probiotic yogurt is now the most consumed fermented dairy product in the United States and many other industrialized nations too.
I recommend when buying yogurt to look for three things. First, that it comes from goat or sheep milk if you have trouble digesting cow’s milk; second, it’s made from animals that are fed grass; and third, that it’s organic.
What about other foods like vinegar?
Is apple cider vinegar a fermented food? Is balsamic vinegar a fermented food? What about bread?
Apple cider vinegar that is raw and contains “the mother” is fermented and contains some probiotics. Find it here. It also contains certain types of acids like acetic acid. These support the function of probiotics and prebiotics in your gut. However, most kinds of vinegar available in the supermarket do not contain probiotics.
You can add one tablespoon of apple cider vinegar to a drink twice a day. Before breakfast and lunch or breakfast and dinner, add one tablespoon of apple cider vinegar in your meal, and then start consuming more fermented vegetables like sauerkraut and kimchi or drinking kvass to really boost probiotic levels.
Sourdough bread contains no probiotics. Fermentation helps make nutrients found in the grains more available for absorption and reduces antinutrient content that may make digestion difficult.
Words of wisdom
Being healthy is a journey. We have to make choices each and every single day. What we will eat? What we will do in the way of exercise?
Foods can be either healthy and medicinal or unhealthy and poisonous. Make healthy swaps to feel better and more energetic. Such as:
- A baked potato is good, but a baked sweet potato is better.
- Sour cream is good, but Greek yogurt is better.
- Spaghetti is good, but spaghetti squash is so much better!
Substitutions like these are easy to make and easy on your wallet. Furthermore, nutrition that satisfies me, reduces my cravings.
Food and drug interactions
Let’s not forget how medications can also play a very prominent role in clean eating. Someone on blood thinners is not going to be eating food that promotes clotting (foods high in vitamin k)
Grapefruit is very problematic for all different kinds of medications. You should check with your doctor to see if there are any foods that would be best avoided when beginning a new medication or introducing new food into your diet.
That’s all for today friends.
I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post “Superior Foods for Optimal Nutrition” with friends.
I’m Karen with Embracing Aging
Reminding you to Embrace Your Age