Among the healthiest of superfoods are cruciferous vegetables, which include broccoli, cauliflower, cabbage and kale. Crucifer does not refer to a property of vegetables, but rather to the shape of the plant’s petals, which grow in the shape of a cross. Rich in fiber and antioxidants, as well as phytonutrients (nutrients from plants), cruciferous vegetables activate the Nrf2 detoxification system inside cells and turn on longevity genes.
Nrf2 is a powerful protein and transcription factor capable of protecting every organ in the body and every type of tissue against diseases such as cancer, heart disease, dementia, lung damage and autoimmune diseases. It is one of the most important cellular defence mechanisms designed to deal with oxidants – free radicals – and oxidative stress produced by toxins and carcinogens. (A free radical is a molecule that has lost an electron and tries to steal one from another molecule in the body, leading to inflammation and a host of other medical damage.)
Broccoli is rich in calcium, selenium and zinc, among other nutrients. Broccoli is also rich in sulforaphane, a powerful antioxidant that kick-starts cellular detoxification mechanisms. It exhibits anti-cancer properties and up-regulates the expression of longevity genes within cells.
Cauliflower is packed with nutrients and high in fiber.
Cabbage and Brussels sprouts are loaded with nutrients. Brussels sprouts are rich in folic acids and vitamins A and C.
Collard greens have a rich phytonutrient content that is high on the charts. Research shows that they may be the most effective of the cruciferous vegetables at lowering cholesterol and reducing the risk of cancer and cardiovascular disease.
Bok choy, or white cabbage, is packed with nutrients. Bok choy contains a whopping 28 phytochemicals and is rich in vitamins A C and K, folate and the mineral calcium. Bok choy is a good source of calcium.
Kale, like spinach and other non-head greens, is packed with fiber and phytonutrients and is a good source of vitamins C, K and beta-carotene, as well as calcium and magnesium. It is one of the most powerful and vibrant plants. The bluer the colour, the more nutritious it is.
Celery contains vitamins, especially K, and trace minerals such as calcium and is a good source of fiber.
Arugula, known as “rocket “, in Europe, is a leafy green with a spicy taste. It contains antioxidants and phytonutrients that boost the immune system and is rich in vitamins A, C and K.
Spinach is loaded with magnesium, beta-carotene and vitamin C and is even a source of omega-3 fatty acids. Like tomatoes and Brussels sprouts, spinach provides alpha-lipoic acid, which is important for the synthesis of glutathione, an antioxidant crucial for brain function.
Swiss chard is one of the most nutritious vegetables. It is easily identified by its red stems and veins, which contain pigments called betalains that provide important antioxidant, anti-inflammatory and detox support. Beetroot leaves also contain syringic acid, a flavonoid found to control blood sugar.
Lettuce is full of excellent phytonutrients and is recommended as part of any salad. For maximum nutrition, choose darker, loose-leafed varieties. Almost any kind of vegetable, cooked or raw, can be tossed into a lettuce salad. You can dress it with olive oil, vinegar, lemon and healthy herbs.
Kelp, a form of seaweed popular in Asia, especially in Japanese cooking, is rich in calcium and an excellent source of vitamins C and K, riboflavin and folic acid. It is also rich in sodium.
Parsley is the most popular herb in the world. Parsley is rich in vitamins and contains 533% of our daily requirement of vitamin K and is a good source of vitamin C.
Coriander, also known as Chinese parsley, contains compounds that bind to toxic metals, so it’s a good herb to include in a detox diet. Coriander promotes digestive health, and a tea made from the leaves can help settle the stomach.
Basil is another herb with healing properties that is a favourite among chefs. It pairs nicely with other superfoods, especially tomatoes. Basil contains oils with antibacterial properties and can help reduce bad bacteria in the gut. Basil is also rich in magnesium, which promotes heart health.
Mushrooms that are edible bring a number of benefits to the human body. They are good sources of nutrients and protein. Mushrooms regulate blood pressure and digestion. They also support thyroid activity and sexual function.
Eggplants contain essential phytonutrients that improve blood circulation and feed the brain. They contain iron, calcium and other minerals needed by our body. They also have an increased fiber content that protects the digestive tract.
Nuts and seeds are excellent plant-based sources of healthy fats and protein. Coconut, walnut, almond and flaxseed oils are, like extra virgin olive oil, concentrated sources of omega-3 fatty acids and offer a long list of health benefits, from lowering cholesterol to lifting depression.
Walnuts are phytonutrient superstars, but other varieties have significant talents, too.
Almonds are rich in fiber.
Brazil nuts contain selenium, a cancer fighter.
Cashews are rich in iron, zinc, and magnesium, brain activators.
Pecans help prevent plaque build-up in the arteries.
Macadamia nuts contain the most monounsaturated (good) fats of any nut, helping to lower cholesterol.
Peanuts are technically legumes (they’re not nuts) and are packed with nutrients, but best avoided if you’re allergic to them. Also, they contain an antinutrient called Lectins.
Seeds are another way to increase your protein and omega-3 intake.
Hemp seeds are an excellent source of protein and contain omega-3 and omega-6 fatty acids in an ideal ratio.
Chia seeds are packed with nutrients, including Omega-3 fatty acids, iron, calcium and antioxidants. They have a light flavour and can be a good addition to a balanced diet.
Flax seeds are very nutritious, just one serving provides a good amount of protein, fiber and omega-3 fatty acids, along with several important vitamins and minerals.
Sesame seeds are rich in calcium and other minerals.
Sunflower seeds promote healthy digestion.
Pumpkin seeds contain ligands that lower cholesterol and aid digestion by regulating the passage of food from the stomach to the small intestine.
To get the most nutritional value from nuts and seeds, make sure you buy them raw and soak them in water (with a pinch of pink Himalayan salt) for 7-8 hours in the dark. Next, rinse them with clean water and then either dehydrate them in a dehydrator or bake them in the oven at the lowest temperature. In their raw form, they are very difficult to digest and can cause digestive problems. It is essential to germinate them in water overnight and dehydrate them to get full benefits from their super nutrition.
Avocado is the healthiest and most nutritious fruit. The ancient people of the Americas knew that the fruit of the avocado tree was a superfood that offered a number of benefits. Avocados contain healthy monounsaturated fats, including oleic acid, which increases nutrient absorption in the gut. Avocados are a good source of lutein, a carotenoid that prevents macular degeneration, and folic acid, a B vitamin that prevents heart disease and stroke. Rich in fiber with a low glycemic index, avocados help regulate blood sugar. They are also a good source of the antioxidant glutathione.
Berries are a healthier sweet choice. They contain little sugar, compared to other fruits, and have many nutrients.
Blueberries are stars for their phytonutrient value, containing pterostilbene, which lowers cholesterol and blood pressure and protects against cancer and dementia. Blueberries have antioxidant properties, and are also rich in iron, selenium and zinc. If you can find the wild variety, it’s nutritional value is even higher.
Goji berries, also known as wolfberries, are nutrient dense and contain 2 to 4 times the antioxidant properties of blueberries, as well as all nine essential amino acids, making them a complete protein source, like meat. Although goji berries are generally eaten raw or made into a tea or boiled in a soup, for medicinal purposes their extracts are frequently used.
These first two types of berries are considered superfoods because of their nutritional value. Besides them, there are also strawberries, raspberries and blackberries that can be part of a healthy diet.
Salad fruits are fruits that are commonly considered vegetables and are used in salads. They are fruits because they have seeds in them, and a vegetable has no seeds in it.
Tomato is one of the most favourite foods. No salad feels like a real salad without a juicy tomato in it. Tomatoes compete with citric fruits for their vitamin C content, but they are also rich in vitamin A and antioxidants. Beta-carotene, lutein and lycopene are three substances with an important role in detoxifying the body. They also contain Lectins, which are an antinutrient, so to many tomatoes are not recommended.
Cucumber is a good companion for tomato in any salad. It hydrates us through the high amount of water it holds. It is full of vitamin A, B and C. It helps digestion and eliminates toxins and relieves muscle and joint pain.
Olives are a very good source of healthy vegetable fat such as oleic acid (a monounsaturated fatty acid), linoleic acid and alpha-linoleic acid (an essential omega-3 fat). They also provide important amounts of zinc, copper, calcium, iron and manganese.
Bell peppers are extremely rich in vitamin C and are a source of health that we always have at our disposal. It is rich in antioxidants, vitamins and minerals. It is a tasty food that can be eaten both raw and cooked.
Coconut oil has a caloric coefficient of 863 kcal for a quantity of 100g. Coconut oil is a rich source of fats, which makes it an ideal substitute for sunflower or palm oil. The high content of saturated fat, especially the high concentration of triglycerides, makes coconut oil a very helpful food for the health of the liver, digestive system and even the brain. By absorbing fatty acids, the body enjoys a lot of energy by converting them into ketones (energy source from fat).
Olive oil, in addition to its impressive antioxidant content, is loaded with monounsaturated fatty acids, a type of healthy fat that has been linked to several benefits. Research suggests that monounsaturated fatty acids may benefit heart health and may even help protect against heart disease.
Extra virgin olive oil also contains a good amount of vitamins E and K in each serving. Vitamin E is an essential nutrient that doubles as an antioxidant, while vitamin K plays a key role in bone health, blood clotting, heart health and more.
Avocado oil is a heart-healthy oil rich in oleic acid, which is an unsaturated fat. It contains vitamin E and also helps the body absorb other fat-soluble vitamins.
Avocado oil is a good source of monounsaturated fat that has been linked to lowering LDL cholesterol and increasing HDL cholesterol.
Avocado oil contains both lutein and vitamin E, both of which are important for good eye and skin health. Lutein, in particular, is known to protect against age-related macular disease, which can lead to impaired vision and even blindness.
Fish is the cleanest and healthiest meat available. It is packed with essential omega-3 fatty acids (DHA). Fish is a superior brain food. Avoid farmed fish, which are often pumped with antibiotics and hormones to boost their growth, and fed soybeans and grains that they would never eat in the wild. Wild varieties—especially cold-water fish like wild Alaskan salmon, sardines, and herring—are lower in toxins. But keep in mind that the larger the fish, the more likely it is to be contaminated with mercury, so avoid tuna and swordfish.
If you’re vegan or vegetarian, you don’t have to eat fish. Although fish is very nutritious, you can get everything you need on a plant-based diet alone. Always eat what feels right for you.
Fermentation is an ancient method of food preparation that dates back to at least 8000 BC, and you can find fermented foods in every part of the world. Based on the cultivation of friendly bacteria, fermentation produces everything from wine, beer and cider to bread, cheese and vinegar. Fermented foods provide essential enzymes and probiotics that repair the gut and help remove toxins from the body, including heavy metals. Fermented foods are foods like pickles, sauerkraut, and miso soup.
Prebiotics and probiotics are essential for improving the digestive brain. These can help reverse the effects of antibiotic use as well as prevent further damage.
Prebiotics promote the growth of good flora in the gut. Cruciferous vegetables have been called prebiotics because they contain fiber that the good flora feed on, serving as a lattice for the growth of the good flora. To improve your brain and keep it in optimal working order, you need to consume plenty of plant fiber and fat. Fiber speeds up the movement of food through the digestive system by absorbing water, which softens stools, making bowel movements easier.
Probiotics are the healthy flora that aid digestion and protect the gut against harmful microbes. We take in some probiotics in our regular interactions with the natural environment, whether by inhaling the dust that rises from the soil while working in the garden, or by petting a dog or cat, or simply by holding another person’s hand. In fact, there are a multitude of ways we bring healthy organisms into the body, from handling organic fruits and vegetables to swimming in a lake or stream. A single gram of soil – the size of a small coin – contains over 40 billion probiotic bacteria. For your healing, development and evolution it is highly recommended to spend more time outdoors.
If you don’t feel like you’re getting enough probiotics in the normal course of your life, you can take a supplement.
Curcuma (Turmeric) is a spice loaded with health benefits. A key ingredient in curry, turmeric is important for brain detoxification and repair, and is an extremely powerful anti-inflammatory, antioxidant, anti-bacterial and anti-microbial. The health benefits are optimized when cooked, but it can also be combined with black pepper and taken as a dietary supplement.
Derived from the root of the Curcuma Longa plant, turmeric is known to enhance sexual desire and has traditionally been used in Indian and Tamil marriage rituals. Turmeric has a strong, earthy aroma and, when dried, a deep yellow-orange colour that suggests a connection to the life-giving power of the sun.
Curcumin is the active ingredient in turmeric, and its powers include cancer prevention, free radical reduction, and support for the heart, liver, and gastrointestinal system. Curcumin also helps lower cholesterol. Known to treat infections and reduce harmful flora in the stomach and skin, curcumin activates the genes that create BDNF (brain-derived neurotrophic factor) and glutathione, powerful antioxidants produced by the brain. It also activates the SIRT1 gene, the so-called longevity gene. When curcumin is taken as a supplement, the standard dose is one gram per day.
Himalayan salt is a salt full of minerals. In addition to sodium, it has magnesium, potassium and calcium.
Black pepper is a classic and healthy spice that should be part of any diet. It has various health benefits thanks to a compound called piperine, which has anti-inflammatory, antibacterial and brain-stimulating properties.
Cinnamon is a spice with a pleasant aroma and many health benefits. The Indians considered cinnamon a universal cure and an aphrodisiac, but also an energizer and fortifier of the circulatory system. In traditional Ayurvedic treatments from ancient Indian culture, cinnamon was often used to treat diabetes.
Changing eating habits is an essential part of the process of healing, development and evolution. But it can be difficult to follow all the dietary recommendations, especially during times of the year when fresh, locally grown produce is not available in your area. Nutritional supplements can help you get on the fast track to detox, as well as repair your gut and maintain a brain-friendly diet.
Here, we’ll review supplements and the role they can play in your everyday diet. These supplements affect the gut-brain in different ways, but they all play a role in how the brain and organs repair and regenerate. Be sure to check with a health professional before taking any supplement and listen to your body. There is a right dosage for each person, and it is slightly different for everyone, it can even differ depending on the season. Pay close attention to how you feel and learn your body’s subtle messages.
DHA, docosahexaenoic acid, is an omega-3 fatty acid that is extremely important for brain health; in fact, it makes up 40% of the brain. Breast milk is composed of almost 50% DHA. DHA works closely with another omega-3 fatty acid, EPA, eicosapentaenoic acid. Both are found in fish, nuts, seeds and certain oils. Since the body does not make DHA-EPA, it is recommended that you take 3 grams daily as fish oil or an algae derivative.
ALA, alpha-lipoic acid, is found in every cell in the body and plays an important role in detoxification. ALA can cross the blood-brain barrier. This helps to release toxins from the brain. In a process known as chelation, ALA binds to heavy metals so they can be excreted through the liver, kidneys, and skin. ALA also supports the liver’s ability to remove toxins during detoxification.
Turmeric, a spice identified as a superfood, increases levels of SOD, or superoxide dismutase, and glutathione – 2 important antioxidants for brain function. The dose is one gram per day of curcumin, the active ingredient in turmeric, in tablet form, or half that amount if taken in a liposomal form.
Trans-resveratrol, a compound found in red wine, the skin of red grapes and certain berries, turns on longevity genes and triggers antioxidant production.
Resveratrol also boosts SOD and glutathione, the brain’s super antioxidants.
Pterostilbene, found in blueberries and grapes, lowers cholesterol, glucose and blood pressure. Working together, pterostilbene and trans-resveratrol prevent cancer, heart disease, diabetes and other diseases.
Trans-resveratrol works upstream (increases), regulating genes that activate apoptosis – programmed cell death or cell suicide – while pterostilbene works downstream (decreases), turning off genes that allow cancer cells to grow and proliferate.
Vitamin B12 is essential for detoxifying the liver and repairing the myelin sheath around neurons. It is also required for maintaining the integrity of DNA, for cell reproduction, and for the production of neurotransmitters.
Vitamin C is essential for all detoxification processes. Take one gram daily.
Vitamin D3 is the form of vitamin D that the body produces when exposed to sunlight. But even if you spend a lot of time outdoors, you’re unlikely to get enough vitamin D3. Fish and fish liver oils are almost the only dietary sources of vitamin D3, although egg yolks and cheese contain small amounts.
S-acetyl glutathione (A-GSH) is the first truly bio-available form of glutathione that scavenges free radicals. It protects DNA from damage and is crucial for energy metabolism and optimal mitochondrial function. It also supports the detoxification of the liver, lungs, kidneys and other organs.
Coconut oil, while not a nutritional supplement, is brain fuel. It is a medium-chain triglyceride, which means it passes through the intestinal wall without causing a spike in insulin and enters the mitochondria inside the cells. Take 2 spoons daily – one spoon in the morning and one spoon in the afternoon or at night. You can also add coconut oil to soup or tea.
Now we know what the best ingredients and nutritional supplements are so we can implement them in our diet. In addition to the superfoods shown, I recommend eating eggs from pasture-raised chickens, beans, lentils, chickpeas and quinoa (which has a complete protein), onion and garlic for flavouring. Fruits are healthy if eaten in moderation, especially those with higher sugar content. Fructose from fruit is very harmful to the liver.
I recommend drinking natural green vegetables juices and smoothies (made by yourself), unsweetened coconut water and unsweetened coconut milk, and unsweetened almond milk, which are very nutritious and tasty. Don’t drink fruit juices (even made by yourself) because they are sugary water and will damage your liver.
Through a permanent diet of these super ingredients, you will achieve a super healthy and energetic body and mind that will make your experience as a human being much more fun and diverse than before. You will be able to feel and do amazing things. Enjoy it!
Vreau să îți amintesc că ești o ființă minunată şi ai dreptul la o viață plină de iubire, fericire, sănătate şi succes. Ai capacitatea de a-ți transforma viața în orice ceea ce dorești tu să fie. Tu ești o sursă divină de creație umană şi ești aici să fii aşa cum ești tu cu adevărat. Sper ca pe acest website să găsești tot ce ai nevoie pentru a te regăsi, pentru a te elibera de problemele din trecut şi pentru a începe o nouă viață frumoasă şi luminoasă. Îmi doresc ca Spiritul Divin să fie cu tine şi să te ghideze în aşa fel încât să ajungi unde vrei să ajungi tu în viață. Îți transmit multă dragoste, lumină şi recunoştință. Namaste