Intermittent fasting is all about when you eat and what you eat. You may notice that all of the foods on this superfood list are plants. A new study published in the British Medical Journal shows that eating mostly plant protein reduces your risk of death. Diets high in plant protein, such as legumes (peas, beans, and lentils), whole grains, and nuts, reduce risks of developing diabetes, heart disease, and stroke. On the other hand, regular consumption of red meat and a high intake of animal proteins have been linked to several health problems and a shorter life.
The phytochemicals found in edible plants play a major role in preventing degenerative diseases, such as heart disease and cancer.
Spinach
Spinach is incredibly healthy and should be incorporated into any diet. It contains a wealth of nutrients and minerals, is high in fiber, and helps with digestion. It’s best to eat spinach fresh whenever possible, but frozen spinach is also a good option. Organic spinach is the best choice, as it is more absorbent than conventional spinach.
Some of the key benefits of spinach include its ability to protect against cancer, its contributions to heart health, and its mix of antioxidants and phytonutrients. These substances help to fight the free radicals that are a by-product of our modern lifestyle. In addition, spinach can help improve overall well-being, give you more energy, and stabilize blood sugar levels.
Broccoli
Your mother was right- eating broccoli is good for you. Not only is it a paleo-approved food, but it’s also one of the healthiest foods you can eat in general. It’s easy to find too, since it’s available all year round. You can find it fresh or frozen in most stores.
There are several reasons to eat broccoli, one of which is that it contains a lot of fiber. This is important because it helps to keep the digestive system moving and prevents meat from rotting in the intestines. Another benefit of broccoli is that it is very high in Vitamin C, which is an antioxidant that helps to boost the immune system and protect against colds and flu.
Avocado
Avocado is a Paleo food that you need to keep in stock. That’s because it goes great with almost anything and you can even eat it alone to tide you over until your next meal. Full of healthy fats and potassium, avocados are often used in recipes, particularly Mexican or Tex-Mex cuisine. Adding them to any meal with chicken as your main protein will give it a flavor boost.
Healthy fats are the main focus when it comes to avocados, with 14g of monounsaturated fat in one cup. However, the high fiber content and large amount of potassium should also be taken into consideration, as they can make you feel lighter and more energetic. Therefore, incorporating an avocado into your daily routine may not be a bad idea.
Black Coffee
There are countless benefits to drinking black coffee, especially in regards to health and weight loss. Coffee beans are actually seeds, and are full of nutrients that are beneficial to the drinker. In fact, coffee is the single greatest source of antioxidants in the Western diet. I like to think of it as “plant juice.” It’s important to note that decaf coffee has just as many antioxidants as regular coffee.
When you purchase organic coffee, you are doing a favor not only for yourself, but also for the environment. Organic coffee beans are richer in antioxidants and chlorogenic acid, which have been linked with preventing type 2 diabetes and lowering blood pressure. Not to mention, many people say they can taste the difference between regular coffee and organic coffee. So, next time you are at the store, consider buying organic coffee to improve your health and the health of the planet.
Quinoa
Properties in quinoa make it an excellent source of nutrition. It is high in vitamins, minerals, antioxidants, and fiber. Additionally, quinoa contains the right amount of all essential amino acids your body needs for protein building, making it a better source than regular cereal grains.
Extra-Virgin Olive Oil
Extra-virgin olive oil is a very healthy oil. It is full of antioxidants and healthy fats, and has been shown to offer numerous health benefits. The antioxidants in olive oil can help protect your cells from damage, and the anti-inflammatory substances can help to reduce inflammation throughout your body.
Chronic inflammation is thought to play a role in a number of different diseases, such as heart disease, cancer, metabolic syndrome, diabetes, and arthritis.
Watermelon
Even though watermelons are tastiest in the summer, you can still find them during other seasons. They’re a good food to eat because they’re allowed on the Paleo diet and they contain lycopene, potassium, and are recommended by the AHA as being heart-healthy.
Most of the time, Lycopene makes headlines for its role in cancer prevention and heart disease. The takeaway from these stories is usually to eat more tomatoes. However, a broader range of foods should be consumed to ward off all types of diseases. This includes eating watermelon more often.
Kale
Kale is becoming increasingly popular as a healthy vegetable, comparable to spinach. Some even say that kale is better than spinach. There is no limit to how much kale you can eat. When following a Paleo diet, it is recommended that you eat vegetables that match your meat intake. Kale is a good choice for cooking because it does not wilter or shrink like spinach does when heated.
Eating leafy greens has many benefits, including reducing inflammation and providing long-term health benefits.
Blackberries
As a result of all of these healthy nutrients, blackberries are believed to have the following health benefits. Berries, especially blackberries, are packed with nutrients that are great for your health, including potassium, magnesium, calcium, and vitamins A, C, and E. Blackberries are also a rich source of anthocyanins, which give them their deep purple color. All of these nutritious components make blackberries great for maintaining your health and preventing aging.
A single cup of raw blackberries contains 60 calories, 30 milligrams of vitamin C, and a large amount of dietary fiber at 8 grams. This is equivalent to one serving of blackberries, which meets 31 percent of the recommended daily intake of dietary fiber. Blackberries are a great food to include in your diet, whether fresh or frozen. If possible, choose organic blackberries.
Chicken
Chicken is very popular with people who eat a Paleo diet, as it is easy to find in restaurants and simple to cook. There are many different recipes available for chicken dishes, so you are unlikely to get bored of it.
The main benefit of chicken is its high protein content. If you buy organic free-range chicken, you’re getting a protein source that is similar to what prehistoric man might have eaten. Of course, modern chicken is nothing like what prehistoric man would have eaten, but it is the closest we can get.
Eggs
Some people believe that eggs are a good source of nutrients because they contain protein and other vitamins and minerals. It is said that eating eggs is like consuming an entire animal without having to eat an entire animal. Eggs can be consumed as part of a breakfast meal or at any time during the day. When eating eggs, it is advisable to not consume them with meat since early man would have consumed eggs by themselves.
The American Egg Board has been running commercials for years to try and get people to eat more eggs. Many diets try to answer the question of whether you should eat the whole egg or just the whites. If Paleolithic man were here, he would definitely eat the whole egg; he wouldn’t bother to separate the yolk from the white. The yolk is where most of the nutrients are.
Beets
The humble beet is good for the brain and lowers blood pressure, and is often overlooked as one of the healthiest foods on earth. Beets have a low calorie count but are dense with valuable nutrients, such as fiber, folate, manganese, potassium, calcium, iron, and vitamin C. Beets also provide a good dose of nitrates. (Your body changes nitrates into nitric oxide, a chemical that helps lower blood pressure and improve athletic performance.)
To protect your cells from free radical damage, consume a daily dose of anthocyanins, a polyphenol flavonoid found in red/purple beets. Beets are naturally low in sodium, fat, and cholesterol free, and generally show low pesticide residues. Therefore, they are generally okay to buy non-organic.
Almonds
Almonds are a great food to snack on if you need an energy boost that will last a few hours. You can also dress up many dishes by adding slivered almonds, which also provides a nice crunch and additional nutrients. almonds are generally considered a Paleo food, and almond flour is a popular substitute for regular flour in Paleo baking.
Almonds are high in fiber, which is important for following the Paleo diet. They are also high in calcium and magnesium, which are both important for the body. Almonds help to ensure that you are getting enough protein on the Paleo diet.
Lentils
The humble legume is a powerhouse of nutrients, packing a hefty punch of fiber and protein whilst also delivering delicious taste and texture to any meal. A favorite with vegans and vegetarians as a meat alternative in traditional recipes, lentils are also fat- and cholesterol-free – unlike animal protein. In fact, lentils are made up of a whopping 25% protein. They’re also an excellent source of iron, a mineral which can sometimes be lacking in vegetarian diets.
Lentils are a cheap, quick and easy option that are low in calories but rich in iron and folate. You can buy them precooked to speed up preparation time.
Salmon
Salmon is packed with protein, omega-3s, and other vitamins and minerals, making it a great option for anyone looking to improve their health.
Samlon contains omega-3s which help fight inflammation and the protein helps build a lean physique. Salmon also contains other vitamins and minerals making it a well-rounded food nutritionally. Eating salmon on a regular basis provides both immediate benefits as well as helps avoid long-term problems caused by inflammation.
