The 11 Foods I Always Have In My Kitchen: A Doctor Tells All

As a physician, author, professor, lecturer, nutritionist, and — most importantly — a mother, the foods I eat provide the nutrients I need to keep energized throughout the day!

I incorporate the following foods in my weekly diet because they're packed with health benefits that help accelerate the metabolism, balance the digestive system, improve gut function, and reduce inflammation, so I can look and feel my best.

1. Avocados

I swear by avocados. The heart-healthy unsaturated fat in a delicious serving of avocado helps me stay full, which keeps me from snacking too much. Avocados are packed with vitamins C, K, and B6, and they contain pre- and probiotics, keeping my gut healthy.

Try these 3 Quick & Simple Lunch Recipes Using Avocado.

2. Fresh produce

The World Health Organization recommends at least a pound of produce a day. It's not difficult. A large apple, for instance, can easily be one-third of a pound. Tomato sauce counts. So do beans and lentils.

Studies show that people with a high intake of fruits and vegetables weigh less. They also get fiber, vitamins, minerals, and phytochemicals that protect against cancer and heart disease.

Try adding more plants with these quick recipes.

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3. Green Juice

Green juice blends or smoothies are easy to digest and rich in fiber, with dark, leafy greens such as kale and watercress that could help with detoxification, important for keeping your liver clean.

Here is a recipe I recommend:

Ingredients

  • 1 large apple or pear, chopped
  • 2 stalks celery, chopped
  • 1 cup watercress or spinach
  • 1 cup cold water
  • juice of ½ lemon

Preparation

Whip in a blender until completely smooth.

4. Apple cider vinegar

One of the most important things I stock in my kitchen is apple cider vinegar, I take 2 tablespoons daily. Apple cider vinegar aids in preserving a healthy alkaline pH level, which helps prevent fatigue, weight problems, acne, and heartburn.

Try some of these 11 Ways To Use Apple Cider Vinegar for yourself.

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5. Coconut oil

Because coconut oil is so high in saturated fat, its health benefits are often called into question. But it actually elevates HDL levels (the good cholesterol) and reduces heart disease.

It also contains lauric acid, which has antibacterial, antimicrobial, and antiviral properties. I like to spread it on rice cakes for a quick and healthy snack.

It has a bunch of beauty benefits, too.

6. High-protein breakfasts

The goal: Don't leave the house without loading up on at least 15 grams of protein.

A high-protein start will prevent surprise midmorning or early afternoon energy crashes. I start my day with a morning protein shake or a breakfast of eggs and nut butter waffles.

Try these 5 High-Protein Breakfasts To Power You Through The Season.

7. Fish

Two servings of fish each week is pretty much a universal health recommendation from organizations like the American Heart Association.

Fish is the best source of omega-3 fatty acids, a polyunsaturated fat that is anti-inflammatory.

Here's some recipe inspiration:

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8. Turmeric

Turmeric is one of the most researched herbs in the history of Western medicine. Its active agent, curcumin, is famous for its ability to target inflammation. I add it to soup, smoothies, or tea.

Check out 10 Ways To Get More Turmeric.

9. Garlic

The antiviral, antibacterial, and antifungal properties are great for the immune system.

Up your garlic intake with these recipes:

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10. Ginger

Good for inflammation. I’ll eat it raw by adding it to smoothies and cook with it.

Make your own fresh ginger tea.

11. Manuka honey

This honey from New Zealand is known to have antibacterial properties. I add it to my green tea.

Taz Bhatia, M.D.

Integrative Medicine Doctor
Dr. Taz Bhatia, MD, is a board-certified physician, specializing in integrative and emergency medicine, pediatrics and prevention, with expertise in women’s health, weight-loss, hormone balance and nutrition. She is the author of the best-selling books “Super Woman RX” and “The 21-Day Belly Fix.” Personal health challenges in her twenties combined with a broken health care system motivated Dr. Taz to pursue an alternative definition of health and healthy living. As a young resident, she was sick and without answers, and began searching for help to heal her health issues. Studying various systems of medicine including Chinese Medicine, Acupuncture and Ayurveda, she found a wealth of information not yet taught in conventional medical schools. It led her to opening her now nationally-recognized practice, CentreSpring MD (formerly Atlanta Center for Holistic and Integrative Medicine). Today, Dr. Taz and her team work relentlessly to find a patient’s core health problems, their centre, in order to spring them forth in health, pulling from multiple systems of medicine, including integrative, functional, Chinese and holistic medicine.
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Taz Bhatia, M.D.

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