Beneficial Foods For Inner Beauty

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.

Garlic – It has sulfur-containing compounds and a potent ingredient called allicin, a chemical with anti-carcinogenic properties.

Turmeric – Known as “Indian saffron,” turmeric has been a part of Indian culture for thousands of years.

Oregano – This fragrant herb contains vitamin K, manganese, iron, vitamin E, and fibre. It also has antioxidant, antiviral, and antibacterial properties.

Rosemary – This herb is often added to poultry and vegetables. Fibre, iron and calcium are just a few of the nutrients that rosemary contains.

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.