Superfoods are great to support your hormones and optimize your overall health. Focusing on incorporating whole food in your diet and avoiding inflammatory foods is a fantastic strategy to improve your skin. There is no one food that contains all the nutrients that your body needs. Think of food as giving your body more material to heal and repair itself. The more materials and tools you provide your body with the faster you will heal and recover. Here is a list of some nutrient rich foods to give you a start:

  1. Nuts: rich in fiber, vegetarian protein and heart-healthy fats, which may be a factor in reducing the risk of heart disease. They have anti-inflammatory and antioxidant properties, which can protect against oxidative stress.
  2. Berries: High in fiber, their rich colors mean they are high in antioxidants and disease-fighting nutrients.
  3. Dark leafy greens: excellent source of nutrients including folate, zinc, iron, magnesium, vitamin C, vitamin A, and calcium, as well as several phytochemicals and fiber. High in anti-oxidants which help prevent cancer. My latest obsession is kale chips!
  4. Fish: good source of protein, B vitamins, potassium, selenium and omega-3 fatty acids, which help prevent heart disease.
  5. Yogurt: A good source of calcium and protein, contains live cultures called probiotics. Probiotics are useful in helping the body fight harmful bacteria. I prefer yogurt made from raw goat milk. 
  6. Eggs: rich in B vitamins, choline, selenium, vitamin A, iron, phosphorus, and protein. Eggs contain two potent antioxidants, zeaxanthin and lutein, which are known to promote vision and eye health. Make sure to eat the yolk!
  7. Olive oil: contains antioxidants such as vitamins E and K, which can protect against cellular damage from oxidative stress. Make sure to avoid high heat with this oil!
  8. Avocado: high in monounsaturated fat, fiber, vitamins, and minerals. Helps reduce inflammation in the body.
  9. Cruciferous vegetables: (broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, radishes, turnips) excellent source of vitamins K and C, a good source of folate (folic acid) and also provide potassium and fiber. Vitamin C builds collagen, which forms body tissue and bone. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals. I cook or roast mine to avoid stomach discomfort!
  10. Grapefruit: rich in vitamin C and beta-carotene, which is converted to Vitamin A in the body and promotes healthy vision and cell growth.
  11. Liver: This one is definitely one of my favorites! Liver is high in the B-vitamins and also iron. It is also high in Vitamin A, iron, and choline. This is my go-to food to replenish my body!

You may have heard the tip to “Eat the Rainbow”, which can be helpful in trying to incorporate a variety of nutrients in your diet. Each color in fruits and vegetables indicates a different set of nutrients.  Good health comes by consistently eating a variety of nutritious foods. For recipe ideas check out my Stress Free Meal Plan!

~Shelby

 

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