"Some foods punch above their weight, packing in so much protective power that we recommend eating them every single day."
Foods to eat every day
It’s a fact; the more plants you eat, the better you feel. Eating a diet packed with whole, plant based foods is one of the most powerful things you can do for your energy levels, your immune system and your overall health outcomes. Dr Michael Greger - founder of NutritionFacts.org - highlights that some foods punch above their weight, packing in so much protective power that he recommends eating them every single day. Here’s the top of the pops of plants.
Broccoli and other cruciferous vegetables contain a protective compound called Sulforaphane that prompts the release of antioxidant and detoxifying enzymes in the body. A palmful of broccoli (cooked as little as possible) per day is a great place to start.
Packed with antioxidant compounds like the anthocyanins that give some berries the dark pigment in their skin, berries have a powerful protective effect. Aim for 50g or more per day.
Increased fruit consumption has been shown to reduce risk of Diabetes by up to 50%. A delicious snack that’s low calorie and packed with a wide range of powerful plant compounds. If you like to drink your fruit - blending rather than juicing preserves more nutrition and enables us to extract more beneficial polyphenols.
You only need to take an autumn walk to see the power of eating your leafy greens. As the dark green chlorophyll breaks down for winter, the underlying hues of Amber, Red and Orange reveal the presence of a whole range of other compounds. Eating your greens is eating the rainbow.
We’ve been told 5 a day, but it’s time to think about 30 a week - that’s 30 different types of fruit & vegetables. Try to eat a rainbow of different vegetables to give your body a wide range of nutrients and protective compounds - way better than a multivitamin pill.
Flaxseeds have been shown to outperform medicines in lowering blood pressure, as well as helping to control cholesterol & blood sugar and reduce inflammation. Adding them to your diet is easy - sprinkle ground flax onto food or add to smoothies - and powerful.
Thousands of studies in recent years have looked at the links between Turmeric (and Curcumin) and its anti-cancer effects. In vitro studies have shown powerful anti-cancer effects. While human trials have been less conclusive, cancer rates in countries with high consumption of spices like Turmeric (India for example) are significantly lower than in the West. With zero side effects, that’s enough of an incentive for us to try and consume some every day.
At least 2l a day keeps you hydrated and ensures your body has the best chance of functioning optimally, no matter what you throw at it.
How then, do we go about getting these powerful plants into our diets? FOGA is a plant based nutrition company with a mission to make healthy easy. Their plantshakes (freeze dried smoothie blends), oatshakes (high protein breakfast smoothies) and sprinkles (superfood boosters) are all easy and delicious ways to add plant power to your diet. Learn more about them at www.foga.co and on Juno.