Nutrients in Food

A healthy diet can be the crux of a healthy lifestyle, and can provide many required nutrients.

Here is a list of some of nutrients present in certain foods:

  • Fermented foods have good bacteria (probiotics)

    • e.g. pickles, sauerkraut, yogurt with live bacteria

  • Calcium in dairy and plant-based milks

  • Many fish contains omega-3

    • e.g. sardines, anchovies, and salmon

  • Non-processed oils contain omega healthy fats, which have anti-oxidant properties

    • e.g. olive oil, avocado oil, coconut oil

    • Coconut and avocado oils have higher melting points

  • Sweet potatoes (instead of white potatoes which have a higher glycemic index which leads to a faster rise in blood sugar levels) add fibre and vitamin A 

  • Quinoa (a berry!) contains many needed amino acids

  • Berries and red cabbage have antioxidants

  • Garlic has antioxidant properties

  • Nutritional yeast and beans contain B vitamins

    • Nutritional yeast can be added to smoothies and to popcorn

  • Vinegar, lemon, and oil help aid digestion and absorption

  • Magnesium in green leafy vegetables, beans, whole grains, dark chocolate, and nuts

Herbs & Spices

Here is a list of herbs and spices that can add flavour and health benefits to your meals:

  • Curcuma and black pepper can be anti-inflammatory

    • Easy to sprinkle on vegetables

  • Ginger closes the lower esophageal sphincter, and can help with nausea

    • Can be chopped up and made as a tea or taken as a capsule

  • Oregano is good for immunity (from colds)

    • Great to add to soups

Nuts and Seeds

Here is a list of the health benefits of nuts and seeds:

  • Pumpkin and sunflower seeds contain antioxidants

    • Easy to add to cereal, salads, or in baked goods

  • Walnuts contain omega-3 fatty acids

  • Almonds contain vitamin E

  • Chia seeds, hemp hearts, flax seeds are rich in omega-3 fatty acids

    • They can be added to smoothies

    • Note: flax seeds need to be grounded for better absorption

Teas

Here are some healthy teas:

  • Green tea contains antioxidants

  • Chamomile is good for sleep and for relaxation

  • Rooibos contains useful minerals

Grains and Flours

Here are a variety of whole grains and flours you can use instead of, or in addition to white flour:

  • Oats

  • Wild rice and brown rice with lots of B vitamins compared to white rice

  • Buckwheat

  • Whole wheat

  • Sorghum

  • Teft flour

  • Amaranth

  • The list goes on…

N.B. If you are using supplements, keep in mind that not all brands are equal. Make sure you always visit a reputable health food store, and do research online or with experts!

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Disclaimer: Although I am a registered MD, information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professionals or any information contained on or in any product label or packaging. Please view this website’s “Disclaimer” for further details.

Eating HabitsCarolyn BComment