Nutrient-Rich Foods You Can Add to Your Diet
Poor health is
becoming rampant in the UK and the USA, and one factor that’s causing it is the standard American diet, which is rich in refined carbohydrates, sugars, and
grains. Processed foods have replaced whole foods, and are contributing to the
rising cases of chronic diseases.
On the other
hand, many Asian cultures are known for their good health and longevity. If you
take a look at their diets, you will find plenty of whole foods packed with
nutrients.
Fermented Foods
The consumption
of fermented foods dates back to ancient times. Today, numerous
studies highlight the benefits
of fermented foods, which contain beneficial bacteria that support digestive
function and overall health. Fermented foods are also rich in nutrients,
enzymes, and amino acids.
Pickled
fermentations of vegetables such as cabbage, turnips, eggplant, cucumbers,
squash, and carrots, are common in countries such as Japan, Korea, and China.
Fermented soy – which is far more ideal than commercial soy products – is
regularly consumed in many communities. Dishes like natto, miso, and tempeh are
some great examples of fermented soy.
In India and
South Asian countries, milk is cultured. Besides eating yoghurt (a form of
cultured milk), consuming kefir and lassi before or after meals is commonplace.
Green Tea
While many
Americans regard drinking coffee as an important part of their day, consuming green
tea (before and after meals) has been practised by East Asians for centuries.
Green tea contains a type of polyphenol called catechins.
Epigallocatechin-3-gallate (ECCG) is a potent antioxidant.
Green tea is a healthful
alternative to coffee. However, it is best to avoid green tea that has a brown
colour, as it is oxidized, so you won’t receive the benefits of green tea.
Sea Vegetables and Algae
East Asian
cultures are known to consume high amounts of sea vegetables and algae, which contain
nutrients such as vitamin C, B-vitamins, vitamin K, magnesium, calcium, zinc,
and iron. Sea vegetables also contain antioxidants, such as carotenoids and
flavonoids. Popular sea vegetables include nori, wakame, kelp, arame, and
dulse.
The only problem
is sea
vegetables are prone to contamination. Consuming algae,
on the other hand, can help because they help you detox. Two popular algae
that are gaining recognition because of their health benefits are chlorella and
spirulina. Both contain high amounts of protein and chlorophyll.
Herbs and Spices
Herbs and spices
are common all over the world, but these ingredients have been a part of
ancient Asian cultures for thousands of years now. Other than being used to
make food taste better, herbs and spices have medicinal and ceremonial
functions. They are loaded with nutrients and antioxidants.
Spices and herbs
you can try are:
Cinnamon – Cinnamon contains minerals, such as manganese, iron, and calcium. It also contains a good amount of fibre.
Aside from the
foods mentioned here, you should also consider adding grass-fed meats,
free-range poultry and eggs, organic vegetables, coconut oil, raw nuts and
seeds, and animal-based omega-3 fats to your diet.
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