Keep Your GUT healthy! 10 Super Foods That Are Easy To Find And Easy to Eat!
How much time do you spend thinking about your “Gut"? Not enough…I’m sure!. There are all sorts of things that can affect the gut and have a detrimental effect on your health. If you are stressed and have a poor diet, it can lead to discomforts such as constipation, diarrhea, bloating, infections, and GAS…Well…some people find the latter to be a benefit, but not me…You can Gas and the whole darn list of icky yucky discomforts. I can live without any of them.
Knowing that, what is it going to take for YOU to be able to have a more healthy gut, eliminating these grotesque gut issues? This is your lucky day! There are a lot of everyday, wonderfully delicious foods we all love that can be labeled as “superfoods.” These foods are brimming with various disease-fighting nutrients, usually without providing too many calories, and are delivered in a naturally delicious form.
If you’re like me, as long as I can find these foods in my local grocery store, and as long as I know how to pronounce the names of the foods..I’ll buy them…AND…I’ll eat them.
Here are some easy to find, easy to eat, Super Foods that will keep you and those you love…healthy.
1. Berries- Raspberries, Strawberries, Blueberries
All berries are great sources of fiber—This is a nutrient that is incredibly important for a healthy digestive system. An extra added bonus: Fiber may help to promote weight loss. Raspberries boast the most at 8 grams per cup—and also contain ellagic acid, a compound with anti-cancer properties. The same amount of blueberries has half the fiber (4 grams), and is packed with anthocyanin. Don’t let the big word scare you. Basically it has antioxidants that may help keep memory sharp as you age. A cup of strawberries contains 3 grams of fiber, but more than a full day’s recommended dose of skin-firming vitamin C. Skin firming, without surgery? I’m all for it!
2. Eggs- Scrambled, Poached, Over Easy…Make it anyway you like!
A source of high-quality protein, eggs can give your meal more staying power. A recent study found that when people ate a scrambled-egg-and-toast breakfast, they felt more satisfied—and ate less at lunch—than when they ate a bagel (that supplied the same number of calories) another day. Even if you’re watching your cholesterol, a daily egg can likely fit into your eating plans. Egg yolks contain lutein and zeaxanthin—two antioxidants that help keep eyes healthy. Lutein also may help to shield your skin from UV damage. Yeah!
3. Beans- Any kind will do. Kidney, pinto, green
Beans are a good plant-based source of iron (up to 13 mg per 3/4 cup), a mineral that transports oxygen from your lungs to the cells in your body. Pair beans with a vitamin C-rich food, such as sweet potatoes or lemon juice, to boost your iron absorption. Beans also boast fiber: 1/2 cup of cooked navy beans offers 7 grams of fiber, while the same amount of lentils and kidney beans provide 8 and 6 grams. Much of this fiber is the soluble kind that benefits blood cholesterol levels.
Nuts are rich sources of heart-healthy unsaturated fats. Walnuts help reduce bad cholesterol levels, and still manage to maintain healthy good levels.
An excellent source of vitamin C, just one large orange (or a cup of OJ) contains a full day’s dose. Vitamin C is critical for producing white blood cells and antibodies that fight off infections; it’s also a powerful antioxidant that helps protect cells from free-radical damage and plays a key role in producing skin-firming collagen. Oranges are also high in fiber and Folate, a water-soluble B vitamin that is naturally present in some foods, added to others, and available as a dietary supplement.
6. Sweet Potatoes
One medium sweet potato—or about 1/2 cup—provides nearly four times the recommended daily value of vitamin A, plus some vitamin C and B6, potassium, manganese and lutein and zeaxanthin.
Broccoli is FULL of vitamins C, and K (which helps with bone health) and A, as well as Folate. Broccoli delivers a healthy dose of sulforaphane, a type of isothiocyanate that is thought to thwart cancer by helping to stimulate the body’s detoxifying enzymes. (Don’t worry that you can’t pronounce the words….basically…eat broccoli…It’s really, really good for you).
Studies show if you drink tea regularly, you may reduce your risk of Alzheimer’s, diabetes and some cancers, plus have healthier teeth and gums and stronger bones. Tea is rich in a class of antioxidants called flavonoids. Maximize the power of teas flavonoids by drinking it freshly brewed. If you want to keep a batch of cold tea in your refrigerator, add a little lemon juice—the citric acid and vitamin C in that squeeze of lemon, lime or orange help preserve the flavonoids.
Spinach is teeming with important nutrients: vitamins A, C and K—as well as some fiber, iron, calcium, potassium, magnesium and vitamin E. Spinach is also a good source of folate, which helps produce DNA and form healthy new cells. A cup boasts 15 percent of the recommended daily intake.
Yogurt contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness. It’s also rich in calcium, which helps stave off osteoporosis. 1 cup of yogurt provides nearly half the recommended daily value of calcium and is rich in phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein.