Eggs have acquired a bruised reputation that they contribute to increased cholesterol. However, that is not true and this is why:
- Eggs lower the risk of developing cataracts because of the lutein and zeaxanthin in eggs.
- Eggs are a good source of choline; an important nutrient that helps regulates the nervous system, the brain and cardiovascular system.
- They are one of the few foods containing naturally occurring vitamin D.
- One egg contains 6 grams of high quality protein and all 9 essential amino acids.
- Eggs promote healthy hair and nails because of their high sulphur content.
- Kale has more iron than beef. Iron is essential for the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body and more.
- Eating kale more often help lower cholesterol levels.
- Kale is high in Vitamins K, A and C. Vitamin K is necessary for normal bone health and the enabling of blood clotting, Vitamin A is great for your vision and Vitamin C improves your immune system and your hydration.
- Per calorie, kale has more calcium than milk, which aids in preventing osteoporosis, preventing bone loss and maintaining a healthy metabolism among other functions.
- It is a complete protein containing all nine essential amino acids.
- Quinoa contains almost twice as much fiber as most other grains. Fiber relieves constipation and prevents heart disease and diabetes by reducing high blood pressure.
- Quinoa is rich in Iron which is the basis of hemoglobin formation. Hemoglobin carries oxygen from one cell to another. This generally boosts brain function because the brain takes in about 20% of our blood oxygen.
- Quinoa contains lysine; essential for tissue growth and repair.
- It is also high in Riboflavin (B2) and manganese. B2 improves energy metabolism within brain and muscle cells while manganese is an antioxidant.
4. ALMONDS: (Great source of high quality fat and protein)
- Almonds are delicious and nutritious as most people will agree. They are the only nut and one of the few proteins that are alkaline forming. By helping the body to be adequately alkaline, the immune system is improved and the risks of osteoporosis and weight gain are reduced.
- It also lowers on blood cholesterol level.
- The flavonoids in almond skins work in synergy with the vitamin E in reducing the risk of heart disease.
- The phosphorus in almonds helps build strong bones and teeth.
- Almonds contain riboflavin and L-carnitine which boost brain activity and reduce the risk of Alzheimer’s disease.
- They are excellent for one’s immunity. This is because, coconuts are antifungal, antiviral, antibacterial, and anti-parasitic
- Coconuts are a tasty and nutritious source of fiber, vitamins, minerals, and amino acids.
- The oil in coconut is good for keeping you young and beautiful. Its antioxidant properties slow down the aging process by protecting the body from harmful free radicals.
- They also support the development of strong, healthy bones and teeth by improving the body’s ability to absorb calcium and magnesium
- Avocadoes are a great source of monounsaturated oleic acid that reduces dangerous low-density lipoprotein cholesterol.
- They are vital for maintaining good moisture levels in the epidermal layer of your skin making it soft and healthy. Hence, your skin tone is improved. Avocado also protects the skin from visible signs of aging like wrinkles with its antioxidant carotenoids.
- Being rich in Vitamin E helps avocadoes lower cholesterol oxidization that can lead to heart attacks and strokes
- Chicken is a great source of lean, low fat protein which helps in muscle growth and development.
- It is high in an amino acid called tryptophan, which gives you that comforting feeling after consuming a big bowl of chicken soup.
- Eating chicken breast suppresses and controls homocysteine levels. Homocysteine causes cardiovascular diseases.
- It is rich in niacin particularly B-vitamin that guards against cancer and other forms of genetic damage.
- Chicken is also rich in phosphorus which supports teeth and bones, as well as kidney, liver, and central nervous system function.
8. BLUEBERRY (BANNANA?)
- Among all fruits, wild and cultivated blueberries have the highest content of antioxidants. Antioxidants fight disease- causing free radicals in our body.
- Blueberry intake improves the genes linked to fat burning and storage therefore helping in weight loss.
- Chlorogenic acid found in blueberries helps lower blood sugar levels.
- They also contain potassium, manganeseandcopper among other minerals. Potassium is an important component of cell and body fluids that helps in controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme. Copper is required for the production of red blood cells.
- Honey contains antioxidants i.e. flavonoids which help reduce the risk of some cancers and heart disease.
- Raw, organic honey is rich in vitamins, minerals, and enzymes which protect the body from bacteria and boost the immune system.
- Honey is the ultimate organic skincare brand due to its anti-microbial and anti-fungal properties.
- Drinking warm water with lemon and honey on an empty stomach is one of the best ways to remove toxins and flush fat from the body.
- Natural sugars in honey provide a healthy source of calories and energy to keep you going all day.
- It improves physical and mental health through its many components working together. These are proteins, alkaloids, beta-carotene, lipase, leucine, linoleic, lysine and theobromine.
- Flavanols and theobromine among other components found in cacao lower blood pressure and enhance circulation by promoting strength, dilation and health of blood vessels.
- With high levels of antioxidants, natural occurring Cacao protects the body from a buildup of free radicals which may damage healthy body tissue giving rise to cancer and other cardiovascular disease.
- Cacao contains a sufficient amount of fiber to support digestion and stimulate the body to produce digestive enzymes.