My Favorite Healing Foods
As a functional nutritionist, I get asked by many of my clients what my favorite foods are for healing, longevity, and overall wellness. Although I emphasize the importance of eating a diverse amount of colorful, whole plant foods for a strong gut microbiome, there are certain foods that I turn to weekly and even daily.
Fibrous Foods: Flax and Chia Seeds
I can’t speak enough about the importance of fiber! Fiber is a compound in plants that provides them with structure, and technically, it is not digestible by humans. Since we aren’t able to absorb it, it takes toxins, waste, fat, and cholesterol out of the gut as it passes through the digestive system.
Some of my favorite fiber sources are flax seeds and chia seeds. Both of them are small in size but mighty in nutrient content, versatility, and, of course, very high in fiber. Easy to incorporate into smoothies, oatmeal, Greek yogurt bowls, or sprinkled on top of salads, you’re able to add a little nutrient boost!
Interested in a sweeter, on-the-go light breakfast or snack? Try my Protein Pumpkin Muffins with flax seeds!
Cruciferous Vegetables
An easy addition to any meal: vegetables, specifically cruciferous vegetables! Some examples of cruciferous vegetables are arugula, broccoli, brussels sprouts, bok choy, cauliflower, cabbage, kale, radishes, and turnips.
These vegetables contain a phytochemical, an active compound produced by plants for protection against disease, pests, and other environmental stressors, called sulforaphane. Sulforaphane has been known to promote detoxification, reduce inflammation, and protect cells from DNA damage.
In fact, a 2015 analysis investigating the association of cruciferous vegetable intake on inflammatory and oxidative stress markers among middle-aged women found that the women who had a higher cruciferous vegetable intake had lower concentrations of pro-inflammatory markers compared to the control group.
A few of my favorite recipes using cruciferous vegetables:
Root Vegetables
Root vegetables like beets, carrots, sweet potatoes, and sunchokes are blood-boosting, hearty, and warming to the body. One of my favorite things about these vegetables? They are fantastic for hormone health.
Here are some ways these foods support hormones:
Beets:
Beets help modulate estrobolome, a digestive microbiome that plays an important role in regulating estrogen metabolism. These root vegetables also contain phytoestrogens, estrogen-mimicking compounds, in order to boost levels. This is especially great for women during menopause and for other women experiencing symptoms of low estrogen due to an irregular cycle.
Carrots:
Raw carrots contain a fiber called lignin that binds to endotoxins and excess estrogen and removes them from the body. In another way, carrots support hormone health through pectin, a type of fiber carrots contain. Pectin helps regulate blood sugar and reduce insulin spikes.
Sweet potatoes:
Sweet potatoes contain natural probiotics, which are crucial for gut health and, therefore, hormone production, vitamins, and healthy carbohydrates for energy. Both Eastern and Western cultures view sweet potatoes as one of the healthiest foods on Earth! Sweet potatoes also have a low glycemic index, making them a better supporter of balanced blood sugar.
Click to read more about root vegetables and hormone health and to get my root vegetable recipe!
Berries
Berries are rich in color and high in antioxidants! Antioxidants have a wide range of benefits, including reducing inflammation, enhancing brain function, protecting skin, and improving heart health. Plus, they’re awesome to have on hand for snacking and smoothies or for adding to chia seed bowls, Greek yogurt, and salads.
Green tea and Matcha
Matcha is a type of green tea, composed of finely powdered young tea leaves grown under shade. In comparison to green tea, matcha has a stronger umami flavor with a slight sweetness. Matcha contains a compound known as L-theanine, recognized for its ability to promote relaxed alertness and alter the jittery effects of coffee.
L-theanine also does wonders for the brain and memory. It may help sharpen your memory, improve your focus, and shorten reaction time.
Read my previous blog, All About Matcha: The Benefits and Brand I Recommend!
Turmeric and Ginger
Turmeric and ginger provide powerful anti-inflammatory, antioxidant, and immune-boosting benefits. Plus, they add extra flavor to any dish!
Aromatics
Aromatics, specifically garlic and onion, are sulfur-based and are a great anti-viral and antibacterial. Adding these to your diet regularly helps immunity and supports heart health.
Have fun in the kitchen by adding some of these foods to your weekly meal prep and cooking, and know you’re supporting your health, too.
Interested in more ways to support your longevity?
Tap below to schedule a discovery call with me, and let’s dive in together!