Featured Health Benefits
Greek yogurt is an excellent source calcium, potassium, protein, zinc, and vitamins B6 and B12. Greek yogurt has a thicker, creamier texture because the liquid whey is strained out. It is high in probiotics, lower in lactose, and has twice the protein content of regular yogurts.
The nutrients in greek yogurt help to support a healthy musculoskeletal system, improve immune function, increase energy levels, improve digestive health, boost mood and brain health, increase metabolism, and assist in weight management.
You might be surprised to learn mayonnaise has health benefits. But, you need to put down the Miracle Whip to find a healthy mayonnaise! To get the most health benefits, use homemade mayonnaise. If you don't have time to make your own, there are some healthier alternatives, like this one.
When made properly, mayonnaise is high in healthy fats (avoid mayo with canola oil) and contains vitamin E, omega-3 fatty acids, vitamin K, choline, potassium, and selenium.
The nutrients in mayonnaise promote healthy hair and skin, support cardiovascular health and lung health, boost mood and brain health, and support healthy aging.
The nutrients found in parsley include vitamin A, vitamin K, vitamin C, vitamin E, thiamin, riboflavin, niacin, vitamin B6, vitamin B12, pantothenic acid, choline, folate, calcium, iron, magnesium, manganese, phosphorous, potassium, zinc, copper, and antioxidants.
Parsley is a diuretic and helpful in detoxification. It supports digestive, oral, and immune health. Parsley can also help control diabetes, arthritis, and cancer.
Spices often go through the process of irradiation to increase shelf life and to prevent any food born illness. This process also destroys most of the beneficial nutrients. You can preserve the nutrients buy purchasing organic, like this one.
Oregano contains vitamins A, C, E, and K, as well as fiber, folate, iron, magnesium, vitamin B6, calcium, and potassium. It is also high in polyphenols and antioxidants.
The nutrients in oregano support the immune system, the respiratory system, the digestive system, and the cardiovascular system. Oregano has antiviral, antifungal, antibacterial and anti-inflammatory properties. Oregano can be used to fight cancer, cold and flu, UTI's, and acne. It supports detoxification and improves energy. What can't oregano do?!
Read above to learn why you would want to choose organic herbs and spices. You can find one here.
Basil contains vitamin A, vitamin K, manganese, vitamin C. magnesium, polyphenols, and antioxidants.
The nutrients in basil support the cardiovascular system, the immune system, and the digestive system. Basil is helpful in reducing fevers, relieving pain, lowering stress, boosting moods, and increasing libido. Basil also supports detoxification, is anti-aging, and fights cancer. You can find organic dried basil here.
Lemons contain vitamin C, vitamin B6, vitamin A, vitamin E, folate, niacin, thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, phosphorus, and protein. They are also high in flavonoids and antioxidants.
The nutrients in lemons support the digestive system, immune system, cardiovascular system, and respiratory system. Lemons aid in cleansing and detoxification and reduce kidney stones. They help fight colds, flu, throat infections, acne, and cancer. They support dental, joint, and skin health. Additionally, they boost mood and energy, aid in weight loss. and are anti-aging.
Anchovies are low in mercury and high in nutrients like omega 3 fatty acids, protein, iron, magnesium, calcium, phosphorus, niacin, vitamin B-12, vitamin B-6, potassium, sodium, zinc, thiamin, riboflavin, folate, vitamin C, vitamin A, vitamin E, vitamin K, and copper.
The nutrients in anchovies support cardiovascular health, skin health, and eye health. They promote strong bones and teeth, decreasing the risk of osteoporosis and tooth decay. They boost energy and mood, aid in weight management, and reduce the risk of macular degeneration. You can find anchovies here. I prefer to use anchovy paste, which you can find here.
Raw garlic and garlic powder are nutritional powerhouses. Garlic powder contains vitamin B6, vitamin C, vitamin E, folate, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc, antioxidants, sulfur compounds, protein, and fiber.
Garlic has many well-known health benefits including immune health, heart health, and digestive health. It supports detoxification, regulates blood sugar, fights infections, and protects against cancer. You can find organic garlic powder here.
Sea salt contains magnesium, calcium, potassium, iron, zinc, and iodine.
The nutrients in sea salt help in preventing dehydration, balancing blood sugar, preventing muscle cramps, improving sleep, increasing energy, and regulating blood pressure. You can find pink Himalayan sea salt here.
Black pepper is loaded with nutrients including magnesium, vitamin K, vitamin A, vitamin C, iron, potassium, calcium, zinc, antioxidants, fiber, and protein.
The nutrients in black pepper promote detoxification, fat metabolism, heart health, bone and muscle health, immune function, intestinal and digestive health. Black pepper is anti-inflammatory, decreases flatulence, and helps your body absorb nutrients from the foods you eat. You can find organic ground black pepper here.
Raw sauerkraut is a true superfood. It is simple and packed with nutrition. Learn how to make sauerkraut here.
Sauerkraut contains probiotics, antioxidants, fiber, vitamin K, vitamin C, calcium, potasssium. phosphorus, iron, manganese, and folate.
The nutrients in sauerkraut support the immune system, digestive system, and endocrine system. It helps to decrease inflammation, food allergies, autoimmune disorders, and risk of cancer. Additionally, sauerkraut can boost mood and energy, support detoxification, and aid in weight management.
Raw sauerkraut is getting easier to find in regular grocery stores. It is sold on Amazon, but the cost for shipping is often higher than the price of the kraut! Some brands I recommend are Bubbies, Cleveland Kraut, and Krazy Kraut.
Simple foods can offer a powerful nutritional punch. Most foods found in nature have many health benefits. Try to keep meals simple, using real foods from Mother Nature. Incorporating more and more real foods into your diet will have a huge impact on your overall health.
Keep your meal preparation simple and fun. Download 5 Kitchen Tools That Make Eating Healthy Food Fast, Fun & Delicious.