Even if you are used to eating healthy, I am convinced that you’ve had enough almonds, yogurt and green tea. For that reason, I’ve compiled a list of 5 foods that are sometimes overlooked, you should eat and how to use them in your daily diet.
Nutritional Yeast is an agglomeration of lower mushrooms (Saccharomyces cerevisiae), microscopic in size, but which behave like real drug factories, producing almost the entire range of essential amino acids, all B vitamins, enzymes, minerals in assimilable form (calcium, magnesium, phosphorus) and certain trace elements essential for life (especially selenium).
Hundreds of studies done in the last decades show that the substances present in nutritional yeast play an essential role in the maintenance of health and in the cure of some diseases, from the lightest to the most serious (source here).
Why it is healthy: Yeast is a rich source of vitamin B12, a nutrient that stimulates energy, protects the brain and helps the skin, hair and nails to be healthy. It is also a complete protein (like meat, eggs that contain all 9 essential amino acids), being very useful to those who fast or are vegetarian.
How to eat: Mix 1-2 tablespoons in sauces, soups or sprinkle over boiled or raw vegetables. 2 tablespoons of yeast have only 60 calories!
Why they are healthy: a single tablespoon of Chia seeds provides a solid dose of antioxidants, proteins, fiber, zinc, iron and omega 3 for only 65 calories. High doses of omega 3 from these seeds help reduce inflammation, treat or prevent anxiety and depression, and slow down the aging process. One tablespoon of seeds contains 4.4g protein, 18% calcium, 27% phosphorus, 7% zinc, 3% copper, 30% magnesium (from the recommended daily dose, based on a 2000 calorie diet).
How to eat: You do not necessarily havee to grind the seeds to maximize their benefits, simply put them directly in salads, sauces, yogurt. The seeds form a gel when mixed with liquids, so they are very good to try different foods.
Why it is healthy: Complete kefir proteins are easy to digest, so even people with lactose intolerance can consume this food. Because it is filled with “friendly” bacteria, called probiotics, kefir has been shown to help and support the immune system, regulate digestion and help lower cholesterol.
Why they are healthy: Hemp oil is super-loaded with more essential fatty acids (omega 3 and omega 6) than any other type of oil. These “good” fats help reduce the risk of heart disease, diabetes, Alzheimer’s and other chronic diseases. Hemp also has complete proteins (with the 9 essential amino acids), so it is an excellent choice for vegetarians and vegans.
A teaspoon of hemp seeds has only 63 calories, 5g of fat (1g of saturated, 4g unsaturated), 1mg of sodium, 1g of carbohydrates, 1g of fiber, 4g of protein, 8% of the recommended daily dose of calcium. It also has vitamins A, C, D, E and B.
How to eat: Mix 2 tablespoons of hemp seeds in yogurt or salads.
Why it is healthy: The strong load of antioxidants in garlic protect your cells from disease and can help slow down the aging process. As we age we “rust” due to our body’s use of oxygen to metabolize food, as does the sun, cigarette smoke, pollution and many other factors. Antioxidants help slow down this process by blocking the formation of this “rust”.
How to eat: There are sooo many ways to do this. “Abuse” as much garlic as you can on meat, salads and vegetables.