Introduction – Foods That Heal the Body
If you have happened upon this post “Foods That Heal the Body”, you may be familiar with my series on Nutritional Healing. That series, which will be 6 to 7 posts, contains a lot of information, including details on foods that heal. However, given the size of the series and the related posts, I thought it a good idea to provide my readers with a condensed version in this post that gets to the heart of the matter.
Deuteronomy 8:8 NLT: “It is a land of wheat and barley; of grapevines, fig trees, and pomegranates; of olive oil and honey.”
Foods That Heal & Maintain Your Body Through Nutrition
Many foods, mostly healthy, whole foods, are enormously beneficial to human health. Whole foods are minimally processed and lack additives like preservatives or artificial ingredients. These “natural” foods include fruits, vegetables, healthy fats, and low-fat protein sources, and have been shown to reduce inflammation, improve immune function, promote healing, and provide the fuel necessary for you to get on the mend.
Choosing whole foods over processed ones provides several benefits:
- Higher Nutrient Content: Whole foods are rich in nutrients like fiber, minerals, and vitamins, unlike processed foods that often lose nutrients during manufacturing. These nutrients promote overall health and well-being.
- Disease Prevention: A diet primarily based on whole foods can lower the risk of numerous health issues, such as heart disease, cancer, and type 2 diabetes. The natural combination of nutrients in whole foods offers better defense against disease compared to processed foods.
- Reduced Sugar: Whole foods typically lack added sugars, which are linked to obesity, diabetes, and heart disease. Minimizing sugar intake helps regulate blood sugar levels and reduces the introduction of unhealthy fats into the bloodstream.
- Dental Health: Choosing whole foods can lead to better oral health by reducing your exposure to sugars and refined carbs that contribute to tooth decay. Excessive sugars and acids in drinks like soda are especially harmful to teeth.
- Sugar Cravings: Consuming more whole foods and fewer processed foods can reduce sugar cravings, which helps to maintain a healthier diet.
- Inflammation Reduction: A diet rich in unprocessed foods can help reduce inflammation, which otherwise can increase the risk of heart disease and chronic pain. In addition, whole foods contain antioxidants that combat harmful free radicals.
- Gut Health: Whole fruits, vegetables, and grains are high in fiber, which promotes the growth of beneficial gut bacteria. This improves digestive health and overall well-being. Fermented whole foods like sauerkraut, kimchi, and yogurt offer additional benefits.
- Fiber Benefits: Whole foods such as avocados, legumes, and berries are excellent sources of dietary fiber. Fiber aids digestion, provides a sense of fullness, and offers a number of health benefits. Choosing whole foods over fiber supplements ensures you are taking in other essential nutrients that lead to better health.
In summary, opting for whole foods over processed ones has numerous advantages, including improved nutrient intake, disease prevention, reduced sugar-related diseases, improved dental health, a reduction of inflammatory issues, better gut health, and the benefits of dietary fiber. These numerous benefits support overall health and ensure well-rounded nutrition. To help you transform your health, below is a whole foods shopping list:
Healthy Whole Foods Shopping List
Whole Grains
- Wheat
- Wholegrain bread
- Wholegrain rice
- Brown rice
- Quinoa
- Farro
- Bulgur wheat
- Barley
Vegetables
- Asparagus
- Tomatoes (even though it’s actually a fruit)
- Bell Peppers
- Broccoli
- Carrots
- Cucumber
- Zucchini
- Eggplant
- Onions
- Garlic
- Spinach
- Kale
- Swiss Chard
- Bok Choy
- Brussels Sprouts
- Lettuce
- Potatoes
- Sweet Potato
- Cauliflower
- Mushrooms
Fruits
- Apples
- Bananas
- Oranges
- Grapefruit
- Mango
- Pineapple
- Kiwi
- Pomegranates
- Watermelon
- Melon
- Pears
- Peaches
- Strawberries
- Raspberries
- Blueberries
- Cherries
Nuts, Seeds, Healthy Fats
- Almonds
- Walnuts
- Pecans
- Hazelnuts
- Peanuts
- Macadamia nuts
- Cashews
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Avocados
- Olive Oil
- Peanut Butter
- Other unprocessed (or very lightly processed) nut butters
Lean Meats, Fish, Eggs
- Salmon
- Cod
- Shrimp
- Oysters
- Mussels
- Chicken
- Turkey
- Pork
- Beef (grass-fed beef is more nutritious) – regular beef or ground beef
- Eggs
Beans And Legumes
- Black Beans
- White Beans
- Kidney Beans
- Lentils
- Chickpeas
- Split Peas
Dairy
- Milk
- Yogurt
- Greek Yogurt
- Unprocessed Cheese
- Low-fat Unprocessed Cheese
Herbs & Spices
- Salt
- Pepper
- Cumin
- Turmeric
- Curry Powder
- Cayenne Pepper
- Oregano (fresh & dried)
- Basil (fresh & dried)
- Rosemary (fresh & dried)
- Thyme (fresh & dried)
- Dill (fresh & dried)
- Chives (fresh & dried)
Foods That Heal Through Bioactive Compounds
If you are like me, you likely haven’t heard of them before; bioactive compound, are extra-nutritional phytochemicals (mostly plant-based chemicals) found in small amounts in food and plants such as fruits, vegetables, nuts, and oils. These compounds help boost metabolism, prevent disease and improve your overall health. Ironically, though beneficial, these compounds have no nutritional value (meaning they contain no calories as protein, fat, and carbohydrates do), and they are not vitamins or minerals; hence the term “extra-nutritional”.
As stated before, fruits, vegetables and nuts offer diverse nutrients and bio-actives, including phenolics, flavonoids, and carotenoids as well as fiber and essential oils:
- Notably, flavonoids have antioxidant and anti-inflammatory benefits, supporting heart and cancer health.
- Anthocyanins may aid heart health, but more research is needed. Carotenoids protect against cancers and vision animprove skin health.
- Glucosinolates also defend against cancers and dementia. The varied findings in research highlight the need for further study and exploration to fully realize their health benefits.
- Fiber, or dietary “roughage” (such as cellulose, lignin, and pectin) are resistant to the action of digestive enzymes and help gastric motility as well as lower cholesterol.
- Essential oils – these volatile organic compounds that are extracted from plants contain powerful antioxidant and healing properties
Here are the top foods that are rich in bioactive compounds, which can greatly benefit your health:
- Seeds: Include seeds like hemp, cacao, chia, and flax in your diet. They’re packed with nutrients and can help reduce inflammation, protein intake, cholesterol management, and more.
- Healthy Fats and Oils: In lieu of vegetable oils, choose extra-virgin olive oil, avocado oil, and organic, non-GMO butter. These healthy fats support weight loss, fight inflammation, and offer numerous other health benefits.
- Fruits: Be sure to eat all kinds of berries, avocados, and grapefruit. They are full of antioxidants, fiber, and vitamins that help with weight control and provde protection against diseases.
- Cruciferous Vegetables: Include cruciferous veggies like broccoli and bok choy in your diet. They are powerful anti-inflammatories and cancer fighters, as well as rich in vitamins and bioactive compounds.
- Nuts: Despite being calorie-dense, nuts like almonds and walnuts are rich in protein, healthy fats, and fiber. They can help prevent obesity, diabetes, and heart disease. Just a handful a day is all you need…and is best to avoid too many calories.
- Legumes: Consume legumes such as black beans and lentils. They’re full of antioxidants, fiber, and beneficial carbohydrates that fight blood sugar spikes and lipid imbalances.
- Wild-Caught Cold-Water Salmon: Opt for wild-caught salmon to get omega-3 fatty acids that support heart health and reduce inflammation.
- Teas: Matcha green tea provides antioxidants and potential cancer protection. Rooibos and holy basil tea can aid weight loss and boost energy. Senna tea has long been used to support natural digestion.
Including these “bioactive compound” foods in your diet can improve overall health and help combat numerous health issues.
Conclusion
Good nutrition is essential to a long, happy, healthy life. People with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity. For people with chronic diseases, healthy eating can help manage these conditions and prevent complications.
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