Water is the number one nutrient for your body. Without clean, fresh, uncontaminated water, you will not maintain your body's fluid balance, which consists of 90 percent water. Minerals and many vitamins are transported to our cells with this fluid. Many basic reactions and enzymes require water. To prevent your body from building up toxic compounds, you need to flush them out. This can be accomplished by simply drinking fresh water. Eggs can provide all our essential amino acids. Amino acids are the building blocks of proteins. Protein sources are important to maintain and build your muscle tissue, and to maintain a healthy immune system. Your body renews itself constantly and to help your body accomplish this task, eggs are a great source for protein.
Eggs also supply cholesterol, which is concentrated in the yolk. If cholesterol is an issue, I recommend that you check in with your doctor. Studies have shown that the cholesterol from the egg yolk does not just lower the LDL ("bad") level but also triglycerides, while raising HDL ("good") levels. This study was conducted by researchers at Harvard University in 1997.
Sardines are great protein sources as well. Besides providing all the essential amino acids, sardines are excellent sources for Omega-3 and Omega-6 fatty acids -- these are important for transporting fat-soluble vitamins such as vitamins E, D, and K and COQ10 into the cell. These little swimmers are also powerhouses of minerals. Calcium, magnesium, zinc, and copper are minerals that support bone health as well as mental health. Another advantage: Sardines are very low on the marine food chain and toxins like mercury don't accumulate in them as they do in other fish.
Flaxseeds equal fiber. That means they are a great item for health, weight loss and breast health. Ground flaxseeds provide fiber to improve your digestion transition time. The general population in the U.S. eats around 12 mg of fiber daily. For good health, a daily serving of 35 milligrams is recommended. Even in the Stone Age, this amount might have been considered inadequate because at least 135 mg of fiber a day was consumed. Fresh-ground flaxseeds are the best source -- the oil as well as the seeds provide essential fatty acids, such as Alpha Linoneic acid.
Olive oil is the fat of the Mediterranean diet. Studies have shown that this diet, high in vegetables, fish, and olive oil, is beneficial for prevention of cardiovascular disease. Olive oil has been found to lower cardiovascular disease risk because of its monounsaturated fat content. This type of fat lowers the LDL cholesterol and triglycerides but helps to increase the HDL cholesterol level as well. All are important to prevent cardiovascular disease.
Cruciferous vegetables are power foods. Broccoli, cauliflower, bok choy, cabbage, kale, kohlrabi, Swiss chard, mustard greens, and Brussels sprouts provide similar benefits and belong to the same family. I don't want to single out one particular vegetable that belongs to this family. Each and every one of the members of this family is high in minerals, vitamins, folic acid, phytochemicals (isothiocyanate) such as lutein, zeaxanthin, slforaphane, and idole-3-carbinol. Those phytochemicals help to prevent cardiovascular disease and cancers, and may also slow down aging. Antioxidants help protect cell damage that occurs from free radicals that are flowing free in your blood and looking to bind with an extra molecule; which is taken from the your cells.
Berries, such as blueberries, blackberries, raspberries, cranberries, and goji berries are chockful of vitamins and minerals. Berries are mostly always in season. If you can't find them fresh, frozen works as well, as they are picked and processed at their peak. Each of the berries is high in phytochemicals, thereby helping to protect us from cardiovascular disease and cancers. If you had to pick one, go blue. Blueberries have the highest oxygen radial absorbance capacity (ORAC) when compared to other fruits. Because berries have a thin skin and do not need to be peeled before consumption.
Lemons are a bile emulsifier. Bile is produced from the liver and stored in a little gland called gallbladder. Lemons are high in vitamin C, which your body does not produce, and has powerful antioxidants and anti-inflammatory agents. There are two basic types of lemons: acidic and sweet. If you have issues with lemons, then experiment with both kinds to find out which better suits your digestion.
Sprouts are a power plant. Sprouts are miniature versions of the full-grown plant, which can be broccoli, cauliflower, radishes and others. What makes them so powerful is the concentration of nutrients. "Researchers at Johns Hopkins University discovered that broccoli spouts contain anywhere from 30 to 50 times the concentration of protective chemicals found in the mature broccoli plants, including, indole-3-carbinole, one of the cancer-fighting compounds" writes Jenny Bowdenin The 150 Healthiest Foods on Earth. Carcinogens and free radicals damage your DNA. The high and concentrated amount of antioxidants, phytochemicals and minerals are the perfect weapon to prevent and protect your systems for various diseases.
Peppers, the green variety, have the highest amount of vitamin C. Your body does not produce vitamin C, which is an important antioxidant to strengthen your immune system, strengthen your arteries and rejuvenate vitamin E. This plant contains lycopene, which has shown to reduce the risk of prostate cancer.
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