- Beef liver
This one is sure to raise eyebrows. I can physically see haft the people reading this article already making a face. Liver is one of the most nutrient-dense foods in existence. Liver is held sacred by many African tribes, and practically every cuisine has liver specialties. Liver contains more nutrients, gram for gram, than any other food [1].
Liver is a terrific source of high quality protein, the most concentrated food course of vitamin A, contains the recommended dietary allowance of all B vitamins, an excellent food source of Folic acid, a great source of bioavailable iron, packed with trace elements like zinc, copper and chromium, and a wonderful source of CoQ10 [2]. Liver is of particular value for seniors and women due to the significant heme iron content.
The liver is often described as an organ that “filters” your blood of toxins, which may seem concerning in terms of eating it. In reality, laboratory analysis has proven that liver has no higher concentration of toxins than the rest of the body. In other words, liver will contain the same amount of toxins as a piece of steak [1]. With that being said I highly recommend trying to source liver raised from completely grass fed cattle or organic free range chickens. Grass fed beef is significantly higher in CLA and omega 3 fatty acids but that is an entirely different article in itself.
- Cocoa powder
Many people avoid cocoa powder because they are under the impression that it is fattening and unhealthy. Although chocolate products are very calorie dense and should be eaten in moderation, it is due to the addition of sugar and cream and not from the cocoa itself. Raw cocoa powder is highly nutritious and can provide numerous health benefits. A two tablespoon of cocoa powder contains only 25 calories and 1.5g of fat. It also provides 3.6g of fiber, and 8 percent of the daily value of iron and 14 percent of the daily value of magnesium [3].
The University of Michigan Health System (UMIM) states that cocoa may also have the ability to boost endorphins and serotonin levels. These hormones act as natural “happy” opiates and are responsible for the highs that are often felt after exercising, laughing, having sex or winning the lottery [3]. In addition to the above possible health benefits of cocoa powder, UMIM says that cocoa may lower LDL cholesterol, reduce the risk of blood clots, increase blood flow to the arteries, lower high blood pressure, boost cognitive performance and provide essential minerals such as calcium and potassium [3].
Cocoa also contains approximately 43.6 mg of flavonoids per gram. Flavonoids are part of a powerful group of antioxidants known as polyphenols, and according to Medical News Today, cocoa is one of the highest polyphenol-containing foods. [3].
I like to add cocoa powder to my protein shakes and oatmeal to make it extra chocolaty.
- Cream of rice
Cream of rice is a favorite breakfast and pre-workout food of mine. It has a smooth texture and neutral taste. Cream of rice is gluten free, non-allergenic and is very easily digested. It can be customized to your liking in many different ways. I like to add in protein powder, fruit, honey, cinnamon and/or nuts for a pre-workout snack or a hearty breakfast [4]. My favorite pre-workout snack is 80grams cream of rice with 1 tablespoon coconut oil and 30grams chocolate whey isolate mixed in.
Rice has a magnitude of health benefits including its ability to regulate and improve bowel movements, stabilize blood sugar levels, slow down the aging process, boost skin health, increase metabolism, reduce high blood pressure, help weight loss efforts, improve the immune system and provide protection against dysentery, cancer and heart disease [5].
Finally, cream of rice is a whole food that has no additives or preservatives. Most packaged cereals have a lot of preservatives and added sugar. Cream of rice is a great choice for people looking to include more whole foods in their diet [4].
- Seaweed
Just looking at seaweed you know it’s got to be good for you. Seaweed is a dense green or brown sea vegetable that is high in nutrients and health benefits. Seaweed contains high amounts of easily absorbable calcium and phosphorus, has one of the highest soluble fiber contents of any food available, is high in vitamin A, C, E and B1, and is high in magnesium, iodine, iron and sodium. Seaweed is one of the few natural food sources of iodine which is essential for optimal thyroid production and metabolism [6].
The Dr. Oz Show website notes that a sheet of nori seaweed contains the same amount of omega-3 fatty acids as two avocados. This type of fat helps to raise healthy HDL cholesterol levels and reduce inflammation in the body [7].
If you trying to follow a lower carbohydrate lifestyle, try using seaweed as wraps instead of flour tortillas. I like to wrap up chicken breast slices, Dijon mustard, carrots and lettuce in seaweed wraps.
- Beets
Beets were a food that I hated as a child but now are one of my favorite foods, a definite sign that I’m getting old.
Beets were first used by the ancient Romans who used them medicinally as an aphrodisiac. Beets contain high amounts of boron, which is directly related to the production of human sex hormones. Aside from their help in the bed room, beets are high in potassium, magnesium, fiber, phosphorus, iron, vitamins A, B and C, beta-carotene, beta-cyanine and folic acid [8].
Beets are also a wonderful tonic for the liver, purify the blood and prevent various forms of cancer. Beets contain betaine which is a substance used in certain treatments of depression. Beets can also lower your blood pressure.
Beets were also served in space when the astronauts of Apollo 18 met up with their brethren in Soyuz 19.
If you weren’t steamed up to eat your steamed beets then I bet you are now!
(Sorry that wasn’t funny I know)
References
[1] Dr. Mercola (2013, December). The Health Benefits of Consuming Organ Meats. Retrieved from: http://articles.mercola.com/sites/articles/archive/2013/12/30/eating-organ-meats.aspx
[2] Desiccated Liver Research. Retrieved from: http://www.eatyourliver.com/
[3] Ashton, M. (2013, December). Cocoa Powder Health Benefits. Retrieved from: http://www.livestrong.com/article/331715-cocoa-powder-health-benefits/
[4] The Nutritional Benefits Of Cream Of Rice. Retrieved from: http://weightloss.answers.com/nutrition/the-nutritional-benefits-of-cream-of-rice
[5] Health Benefits of Rice. Retrieved from: https://www.organicfacts.net/health-benefits/cereal/health-benefits-of-rice.html
[6] Health Benefits of Seaweed. Retrieved from: http://www.all4naturalhealth.com/health-benefits-of-seaweed.html
[7] Haris, N. (2013, November). What Are the Health Benefits of Eating Seaweed? Retrieved from: http://www.livestrong.com/article/18578-health-benefits-eating-seaweed/
[8] Dumas, K. (2012, May). 6 Health Benefits of Eating Beets. Retrieved from: http://www.fullcircle.com/goodfoodlife/2012/05/10/6-health-benefits-of-eating-beets/