I pore over articles about superfoods, nutrients and vitamins to see which ones I would actually recommend to patients. I try and discern which ones are backed by science to determine the ones that are worth spending the time and money to eat.
I came up with my four favorites, which I have listed below.
The superfoods I include in this list are all ones that are relatively inexpensive, making them easier to consume regularly (at least three times per week). You should eat these as part of a balanced whole food, plant-based diet. They are easy to sprinkle on greens, add to smoothies or to take in supplement form.
It's a promising treatment for Alzheimer's as well.
As we know, a huge portion of the immune system lies in the gut. Using curry powder or raw turmeric can boost it.
How To Eat: Add a 1/2 spoonful in hot water was a tea or added to your green (vegetable) juice.
Garlic was re-popularized by Tim Ferriss who says it helped him "inhibit fat regain".
How To Eat: Raw is best, but if you can't fathom eating it raw, extracts are available.
3. Ground flax seeds
Additionally, they offer a good dose of soluble fiber.
How To Eat: Add 2-3 tablespoons to your daily smoothie or over a salad.
4. Chia seeds
Rich in fiber, they are also great for weight loss.
How To Eat: My favorite way to eat them is soak them so they get a gel like consistency. Add two tablespoons soaked for 15 minutes to smoothies or you can drink it with water, stevia and lemon.
Spirulina is a great for immune support, protein, and as source of vegan omega-3s. The taste is a bit strong for lots of people, but the benefits, especially for plant-based eaters, are well worth it.
Green Chocolate Smoothie
Here's a quick and easy green "chocolate" smoothie that incorporates both chia and flax seeds.
- 2 cups cold almond milk
- 2 handfuls spinach
- 1 kale leaf, medium
- 1 cup fresh or frozen berries
- 2 tablespoons chia seeds (pre soaked)
- 1 tablespoon ground flax seeds
- 1 tablespoon cocoa powder
Blend all ingredients in a high power blender until smooth.
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