Foods which can improve or worsen your health
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Written by , Published on November 4th, 2018
Top 25 Beneficial Foods / Top 25 Foods You Should Avoid
it feels overwhelming to make healthy diet choices. We at the
Conscious Evolution Institute have compiled a guideline below in
order to help you make more informed dietary decisions. The first
section is filled with delicious and nutritious choices that provide
amazing benefits to your overall health that many other foods just
second group of foods is 25 foods that you should try to avoid.
Although not all of the foods are necessarily outright dangerous in
moderation, they tend to be poor sources for nutrition which provide
more long term risks than benefits when consumed in excess.
Foods that Heal
are Packed with Nutrients
apricots are not the most popular fruit eaten by American families,
it is one of the healthiest choices. Apricots are absolutely loaded
with nutrition. They are highest in Vitamin A, providing almost half
of the suggested daily value. In addition to Vitamin A, Apricots also
have high levels of Vitamin E and Vitamin C.
also provide a significant amount of beta-carotene and iron. In
addition to being nutritious, there is absolutely no fat in apricots,
and the carbohydrate content is quite limited. There are only four
grams of carbohydrates in an apricot, and one gram of dietary fiber.
Apricots are also a quality source for natural lycopene. Apricots are
a good source of nutrition whether served fresh or dried, so the
fruit makes an excellent choice for a low-carb trail mix.
are Better than Apples
Although the two fruits look absolutely nothing alike, bananas and apples
share similar nutrient content. Bananas have five times both the iron
and Vitamin A content in comparison to apples. Also, they have triple
the magnesium content. Bananas are a great energy food because they
provide a large amount of nutrients associated with energy and
metabolism. The primary advantage that apples have over bananas is
that they have slightly higher fiber content, but in terms of raw
nutritional value, bananas are superior. The particular type of fiber
in bananas is excellent for colon health, as well.
In addition to this, bananas are one of the best available sources for
potassium, which helps preserve muscle health and prevents painful
cramping. Bananas are also a great energy food because they have a
moderate amount of natural carbohydrates. This, combined with Vitamin
A, Vitamin E, and other vitamins can give the body and mind a
much-needed midday boost supplanting the need for unhealthy caffeine.
Strangely enough, bananas may even provide emotional benefits as
well. Bananas have a high amount of Tryptophan, which is a natural
mood elevator that is also contained in turkey. This chemical induces
feelings of relaxation.
are an important part of any diet because they are a vegetarian
choice that is loaded with protein. Most fruits and vegetables have
low or negligible protein content, which requires us to acquire a
significant amount of our protein from animal sources. The latest
dietary guidelines suggest that we consume three full cups of beans
as a part of a healthy diet over the course of a week. Beans also
have a very high fiber content, which can help overweight patients
lose pounds, or simply help keep health conscious men and women at a
healthy weight. Fiber causes us to feel full faster than any other
vitamin or mineral.
as mentioned above, it aids in digestion and colon health as well.
Beans are also one of the best sources for nutrients known as
phytochemicals—These are powerful anti-oxidants provided only by
plants. There is evidence that these anti-oxidants absorb free
radicals released by the chemical processes of the body, reducing the
physical and neurological damage that could potentially result.
Beans, along with potatoes, are among the best sources of niacin
available to the body, which have the ability to enhance metabolism.
Peppers Good for Health
Peppers are known for their vibrant colors and the spicy twang they
can add to countless dishes. They also provide impressive nutritional
and health benefits as well. Bell Peppers provie a significant
amount of Vitamins C, A, and K. Vitamin K is essential for proper
bone and cardiovascular health, and there is growing evidence that
the vitamin can be a long term defense against Alzheimer’s disease
and its many symptoms. Vitamin K is fantastic for the heart and
helps prevent the hardening of the arteries. Bell Peppers are also
another solid source for lycopene, which is highly beneficial to
eyesight. These peppers also provide moderate fiber and are a good
source for a number of important phytochemicals. Red Bell Peppers are
the best source of nutrition among the primary colors because they
have the greatest levels of lycopene.
phytochemical known as Beta-cryptoxanthin
is also fairly unique among foods and has been shown to have a
protective effect on the lungs and cardiovascular system, potentially
reducing cancer risk associated with tobacco, both smoked and inhaled
in the form of second-hand smoke.
Bell Peppers also contain capsaicin, which is present in all peppers
and foods which impart a spicy burn on the tongue.
reacts with heat sensors on the tongue, providing the invigorating
burning sensation you feel when you eat peppers. This chemical also
provides great health benefits as well. Capsaicin induces a
physiological response, increasing heart rate, metabolism, and oxygen
intake. Capsaicin has the ability to increase ambient calorie-burning
which can aid in weight loss goals. Although there are other peppers
which contain more capsaicin, Bell Peppers are still a great source,
and they are among the mildest of the peppers, so even those who are
sensitive to spicy foods can benefit.
the healthy greens, Broccoli is one of the most potent providers of
nutrition. Broccoli is a great source for potassium, which benefits
both the muscles and the nervous system while also increasing brain
function as well. Broccoli also provides high levels of calcium and
magnesium which are primary factors in the regulation of blood
pressure, as well as encouraging strong and healthy bones. A single
cup of broccoli provides an entire Recommended Daily Value of Vitamin
C, so broccoli can actually be a great comfort food for those
suffering from the common cold. Vitamin C has been shown to alleviate
the symptoms of the common cold and in some cases it appears that
Vitamin C can actually prevent the Common Cold if taken in a
high-enough dose when symptoms first start to appear.
also contains Vitamin K which, in addition to Vitamin C, enhances
bone health. Broccoli is also high in lutein, which benefits the eyes
greatly and can slow down the effects of macular degeneration.
Broccoli also provides almost medicinal benefits to the skin,
providing a nutrient known as glucoraphanin which enhances the
ability of skin cells to repair and heal, especially as a result of
sun damage. Glucoraphanin has also been proven to ward against
stomach cancer as well, converting into sulforaphane, which
eliminates cancer-causing bacteria from the stomach. Broccoli is
beneficial in order to reduce the risk of prostate, cervical, and
breast cancer as well. Broccoli is truly an immune-booster! It
increases beta-carotene levels which stimulate over-all immune
provide a significant amount of both Beta-Carotene and Vitamin A.
This fruit contains very high levels of Beta-Carotene which the body
can use to generate its own supply of Vitamin A. The consumption of
Vitamin A has also been proven to alleviate physiological issues
related to smoking because cigarettes have been shown to induce
Vitamin A Deficiency. This means that Cantaloupe is a great food to
eat in order to preserve eye health. Cantaloupe is also another
fantastic source of Vitamin C, which builds immune health and
stimulates the production of white blood cells.
health benefit that makes cantaloupe unique among most other fruits
is that it contains a protein known as Adenosine. Adenosine has
incredible effects upon blood pressure because it is a natural form
of blood thinner which allows blood to move more fluidly through the
circulatory system. For patients who are sensitive to blood clots,
adenosine can also slow down clotting and prevent dangerous build ups
in the blood vessels and arteries which can increase blood pressure
and lead to devastatingly clogged arteries and increased risk of
melons contain a nutrient known as folate which increases
cardiovascular health as well. In addition to this, folate plays a
role in genetic health and is a key component in DNA construction.
Folate is also a great source of potassium which, in addition to
benefits provided to the muscles and bones, has been shown to reduce
stress and anxiety because it helps modulate heart rate and increases
are widely known for the benefits that they provide to eyesight. This
is because of the high levels of Vitamin-A and Beta-Carotene
contained within the veggie. It has been shown that other compounds
found in carrots known as flavonoids have the ability to protect the
body from a number of different cancers such as mouth, lung, and skin
cancer. One of the primary benefits that carrots provide that sets
them apart in addition to Vitamin-A and Beta-Carotene is that carrots
are root vegetables absolutely loaded with vitally important
minerals, such as phosphorus, manganese, potassium, calcium, and
copper. Manganese is an incredibly important mineral which stimulates
metabolism in all organ systems of the body. It seems to follow many
pathways with Human Growth Hormone, helping the bones, muscles, skin,
and cardiovascular system rebuild and regenerate more efficiently.
addition to this, manganese is another nutrient which breaks down
free-radicals, reducing physiological deterioration and reducing
cancer risk. Carrots are also full of a variety of B-Vitamins as
well. Another unique benefit of carrots is that they contain a
compound known as falcarinol which has been shown to be a highly
potent anti-cancer agent. The current body of research presents
significant and promising evidence that falcarinol has the ability to
target and destroy precancerous cells before they become malignant
and represent a danger to the human body.
Beans Nutritional Benefits
beans are another amazing protein source for those who wish to reduce
the amount of meat they consume in their weekly diet. In the United
States, they are very often referred to as chick peas. In addition to
their high protein content, Garbanzo beans have been proven to be an
appetite suppressant due to their high fiber content. They are
incredibly filling and are a useful tool to prevent overeating,
especially when consumed as a first course. Mediterranean and Indian
cultures use Garbanzo Beans heavily, as it is primary ingredient of
hummus. Hummus has also been shown to improve the body’s ability
to regulate blood-glucose levels and can actually increase endogenous
insulin production in diabetic or glucose-sensitive patients.
beans are amazing for intestinal health also, and should be at the
top of the grocery list in terms of digestive health. Pro-biotic
bacteria in the stomach have the ability to break down garbanzo bean
fiber and convert it into short-chain fatty acids which optimize
colon health. These beans are a healthy source for anti-oxidants as
well, which cause a number of positive benefits throughout the body.
is one of the most popular herbs used in American cuisine, and when
used correctly can provide some incredible health benefits. It is
more beneficial to consume garlic as freshly as possible. Although
garlic powder imparts the flavor of garlic, the process of extraction
removes most of the nutritional benefit. Garlic is poorly digested
raw, so it must be lightly cooked before consumption. Garlic is
sometimes prescribed as an herbal remedy and produces significant
benefits in regard to cardiovascular health, reducing blood pressure
and lowering LDL “bad” cholesterol.
is also evidence that Garlic has anti-biotic qualities which bolster
the immune system’s ability to defeat outside infections. It
appears that bacteria does not develop a natural biotic resistance to
Garlic like it has a tendency to do for anti-biotic medications, so
it is highly beneficial to maintain garlic intake and even increase
intake when prescribed anti-biotic medicine in order to maximize
benefits and speed up the recovery process. Garlic is also another
fine source for Antioxidants which protect the body from raging free
radicals. Garlic is simple to add to any dish and can add zest to
nearly any particularly succulent meal.
Green Vegetables (Chard, Spinach, etc.)
and Spinach are considered the two most nutrient-rich vegetables
widely available in the world today. Both are very high in calcium,
although spinach contains more. Both of these leafy greens provide a
significant portion of iron which is necessary for optimal
cardiovascular function. This form of iron is known as nonheme iron.
This form of iron can only be absorbed and utilized by the body in
combination with Vitamin-C. Heme Iron comes from meat and can be
processed by the body immediately, but with the use of proper diet
and/or nutritional supplements, you should have no problems with
and Spinach both provide a decent amount of Vitamin-C. Spinach and
Chard both contain anti-inflammatory anti-oxidants which can
alleviate chronic pain and reduce or eliminate many sources of
short-term inflammation. Both of these veggies also contain healthy
amounts of lutein which improve eye health. There is also a lot of
evidence that dark green vegetables such as spinach, kale, and chard
can increase cognitive health as well. Studies have shown that
individuals who consume large amounts of leafy greens have improved
mental outcomes with age. These vegetables are highly nutritious,
widely available, and are often best consumed raw, making them a
no-nonsense way to increase the nutritional content of your daily
meals without padding calorie content.
are jam-packed with nutritional content while also being very
brightly flavored. A single full-sized kiwi provides enough Vitamin-C
for a whole day, while two medium sized Kiwis contain around 275% of
the recommended daily value! In addition to this, kiwi is highly
valuable because it is one of the only fruits which provide
Vitamin-E. Vitamin-E is a group of eight fat-soluble molecules that
provide a number of benefits throughout the body and are known in
particular for their anti-oxidant value. Vitamin E also promotes
health at a genetic level by reducing free-radicals and preventing
genetic abnormalities from developing as a result of the aging
process, including cancer. It has also been shown that the Vitamin
produces several powerful neurological benefits as well.
provides significant amounts of Potassium and useful levels of
Vitamin A. Kiwis contain a high fiber content which make them an
excellent choice for individuals concerned about maintaining
regularity along with colon health. Kiwis are also very low in
sugar—they contain one third the amount of sugar that is in an
apple of a similar size. Kiwis also contain the potassium that
bananas provide while, calorie for calorie, producing enhanced
like Garbanzo Beans, are a great option to consume at the start of a
meal because the fiber levels contained within them reduce feelings
of hunger and will help you eat a more responsibly-portioned dinner
without feeling hungry afterward. Kiwis are another unique source
for Vitamin-K as well, which aids cardiovascular health by ensuring
that blood pressure is regulated while discouraging excess clotting.
There is also growing evidence that nutrients within Kiwi have the
ability to alleviate asthma. Kiwi is a powerful punch of nutrition in
a small package!
Meat Healthier than Beef
opposed to beef, lamb contains more unsaturated and mono-unsaturated
fat, which provides far greater health benefits. Also, Lamb provides
a high level of B Vitamins which are incredibly important for
metabolic health. Lamb contains a full day’s requirement of Vitamin
B-12, one of the few nutrients that can solely be provided by meat
products. B12 is absolutely necessary to maintain proper nervous
system and brain health. Lamb is one of the best available sources of
protein available—It contains all eight of the essential proteins
needed for optimal health. A single three ounce serving contains
nearly half of the recommended daily allowance of protein.
you are looking to knock out your protein consumption efficiently
with relatively low calories, Lamb is an amazing dish. Lamb
essentially provides all of the benefits and positives of beef while
minimizing the negative aspects of red meat consumption and providing
even an even greater nutritional spectrum. Lamb is also one of the
best available resources for obtaining zinc, which is another vital
component to proper immune health.
combination with dark leafy greens such as spinach, you will also be
able to fulfill the majority of your need for iron in one delicious
sitting! Lamb is also unique because it is the best widely-available
source of Conjugated Linoleic Acid. There is evidence that this
Omega-6 Fatty Acid has the ability to improve body fat distribution
by reducing levels of adipose fat around the midsection in a manner
which can be compared to Human Growth Hormone.
Bran for Healthy Cholesterol and Weight Control
Bran is one of the healthiest grains that you can eat. Research has
shown that Oat Bran has the ability to reduce LDL cholesterol when
part of a balanced and healthy diet. Because of this, Oat Bran is
correlated with improved cardiovascular health, because the grain
prevents the buildup of dangerous plaque deposits in the arteries
which can eventually lead to cardiovascular disease and heart attack.
Oat Bran also has the ability to help regulate blood sugar in a way
that other more processed grains simply cannot.
Bran slows down the rate at which carbohydrates are broken down by
the digestive system, which causes the pancreas to release insulin at
a much more balanced level which prevents unhealthy spikes in insulin
level which can erode the pancreas’ ability to regulate insulin
production properly over time. Oat bran is one of the best tools to
ward off or soften the effects of diabetes. In combination with
water intake, oat bran can also be highly beneficial to those who
wish to control or lose weight.
benefit of oat bran is that it has the ability to absorb large
amounts of water. When water is drunk alone, it cycles quickly
through the system. When water is consumed in combination with a
dense fiber such as oat bran, the water is largely absorbed by the
fiber and tricks the body into thinking that the stomach is more full
of food content than it actually is. The fiber in oat bran also
benefits colon and digestive health by preventing constipation and
of Onions for Health
are a vegetable relative of garlic, and are similarly loaded with
incredible nutritional and mineral content. When you tear up when
you chop an onion, this is evidence of the high flavonoid content of
the powerfully pungent veggie. Onions are also one of the best
available sources for sulfur in the diet. There are certain important
minerals that only root vegetables such as onions, carrots, and
garlic can provide. When combined with healthy proteins, sulfur
enhances the benefits provided by amino acids unlocked in the
proteins, which amplifies benefits to brain and nervous system
and red onions are the single most potent source of one particular
flavonoid known as quercitin among all vegetables. This anti-oxidant
has a wide range of beneficial effects. It has been proven to
increase healthy HDL cholesterol levels while lowering bad LDL
cholesterol. It is a natural blood thinner which prevents excessive
blood clotting. It can also greatly reduce the risk of stomach
cancer. In addition to this, quercitin is also a potent anti-biotic
and anti-inflammatory chemical.
which contain sulfur such as onions and garlic also have the ability
to latch on to harmful chemicals and escort them out of the body,
reducing the dangers to the body provided by ambient lead, cadmium,
and mercury exposure. Onions also have the ability to prevent and
eliminate food sickness caused by salmonella and e.coli. Onions are
the perfect partner for dishes high in protein, because the benefits
go hand in hand, increasing the health benefits of both foods.
for Vitamin C and Weight Control
are one of the most commonly available and effective means of
providing Vitamin C. Although Kiwi provides more vitamin C, many
people prefer the flavor of oranges. Oranges are also a high source
of a form of dietary fiber known as pectin, which has been shown to
work wonders for patients who want to lose weight or overcome
obesity. In addition to this, oranges have no cholesterol or
saturated fat, so they provide the stomach with a feeling of fullness
without padding it with empty calories.
also benefits cardiovascular health by helping the body regulate
cholesterol. It achieves this by binding to receptor sites which
would normally absorb cholesterol from the colon. By reducing
reabsorption rates and increasing overall expulsion rates, Pectin
reduces calorie consumption by multiple effective means. Oranges are
also a great source of a number of important vitamins discussed above
such as Vitamin A, lutein, and beta-carotene. Flavonoid-rich foods
such as oranges have fantastic anti-oxidant capabilities which have
the ability to prevent mouth, throat, and lung cancer. Oranges also
provide a wide range of B-Vitamins, reducing the need to look toward
multiple sources to fulfill one’s daily needs.
for Anti-Cancer, Heartburn, and Immune Health
provides many potent benefits provided by other citrus fruits, but it
also has one unique and absolutely fantastic nutritional benefit.
Papaya contains a digestive protein known as papain. This chemical is
also known by the name vegetable pepsin. This enzyme has the ability
to greatly improve gastro-intestinal health. It has been widely
touted as an absolutely natural medical treatment for heartburn, and
medical research seems to corroborate anecdotal evidence. Papaya also
contains vitamins and minerals which have the ability to treat
certain forms of cancer. It may also boost immune health as well as
proper lung function.
like many of the other savory members of the melon family, has high
levels of folate and dietary fiber. Papaya is another member of the
relatively limited sources of Vitamin-K as well. It also contains
vitamins A, E, and C in addition to potassium. Papaya is also highly
beneficial for the prevention of prostate cancer because of the
significant amounts of lycopene contained within the fruit. It is
recommended that the combination of papaya and potent green tea can
provide all of the lycopene needed to maximize resistance to prostate
Pasta vs. Store-Bought Pasta
of the key things to look for when trying to eat a healthy diet is to
avoid over-processed foods. Pastas are among the most over-processed
foods that Americans regularly eat. Fresh pasta provides benefits
that highly-processed pasta simply can’t match. Processed pasta
goes through a number of steps which reduce nutritional content.
Processed pasta is rapidly dried with heat. The temperature reaches
such great levels that many of the nutrients are eliminated from the
final product. Fresh pasta is also healthier because it has been
treated less. Many forms of pasta go through a bleaching process in
order to achieve uniform color. Although this bleaching process is
not dangerous, it leaches the vitamin content from the food.
one reason that fresh pasta is so much healthier is because it
contains complex carbohydrates and fibers. Processed pasta is
basically broken down into its component parts and reformed. One of
the reasons that complex carbs and fiber are so beneficial to the
body, especially the digestive system and for general metabolism is
because the human body has to break down these complex nutrients
before they can be used by the body. When this nutritional content is
broken down in a factory by external sources, that means that the
body doesn’t have to work as hard to obtain the raw nutrients,
which means that rather than expending calories to break down complex
foods, that material goes straight into the body where it is often
converted directly into fat.
Potatoes Are a Dense Source of Nutrition
often think of potatoes as an incredibly unhealthy food, but that is
a gross misconception. Potatoes are unhealthy because we make them
unhealthy. Slathering a baked potato with butter and sour cream is
one makes it bad for you. French fries are dipped in hot fryers full
of vegetable oil—potato chips as well. Baked Potatoes are high in
carbohydrates and should be consumed intelligently, but the benefits
they provide are fantastic. A large baked potato contains less than
three hundred calories and contains a full seven grams of protein.
are another strong source of folate, vitamin B-6, and Vitamin C, but
unlike most of the foods listed above, potatoes contain a high level
of niacin. Niacin is another vitamin which has the ability to greatly
enhance overall metabolism. A big potato has around twenty percent of
one’s daily requirement of both folate and niacin. Baked potatoes
are another great source of iron and are an amazing source for
potassium, providing nearly half of the recommended daily value. It
is important to remember that root vegetables are the best veggies
for providing maximum mineral benefit!
load a ton of potential energy into a small and healthy package.
Soybeans provide some of the highest levels of plant protein
available in the legume family. Soybeans also contain mostly
unsaturated fat which is healthier for the body than its saturated
counterpart. Although excess fat consumption is unhealthy, it is
normal to consume a modest amount of fat which is preferably
unsaturated or monounsaturated. These forms of fat have the ability
to reduce LDL cholesterol levels in order to improve cardiovascular
are also loaded with a number of vital phytoproteins, the most
significant of which is genistein. The consumption of this form of
phytoprotein has been correlated with a reduced risk of a number of
different types of cancer. Genistein has been shown to improve the
effectiveness of a number of other phytoproteins, magnifying their
health benefits in the human body. To maximize the cholesterol
benefits of soybean oil, attempt to find soybean oils that are high
in unsaturated and monounsaturated fat. Soybeans have also been shown
to reduce the risk of heart disease as well.
Benefits of Tomatoes
tomatoes are a wonderful source of a number of different nutrients.
Tomatoes are loaded with Vitamins K, C, and A. Tomatoes are also a
wonderful source of Potassium and Folate as well. This delicious food
is also very low in calories as well, which makes tomatoes an amazing
dietary option for people who are highly conscious about their
calorie intake. Tomatoes are also loaded with a number of essential
minerals, which is relatively rare among the common vegetables.
Tomatoes contain copper, phosphorus, and magnesium, which are among
the most vital mineral nutrients that the human body requires for
are also an awesome choice for satiating hunger because they have a
high water content combined with a significant level of fiber. When
water and fiber combine in the stomach, they produce an enhanced
feeling of fullness which reduces physiological desire for
overeating. Tomatoes also provide significant benefits for skin
health because they are loaded with lycopene and Beta-carotene.
Lycopene also presents a number of other amazing health benefits
ranging from cancer prevention to preservation of bone health.
of Tuna Fish
is one of the healthiest and most affordable sources of animal
nutrition available. In addition to being a fine source of protein,
tuna is a very proficient source of Omega-3 Fatty Acids. These fatty
acids provide a number of different health benefits, and a single
portion of tuna provides a high dose of these essential fatty acids.
Omega-3 Acids have been proven to reduce unhealthy LDL cholesterol
and thin the blood, increasing cardiovascular health and reducing the
risk of blood clots and dangerous plaque buildup.
fatty acids have also been shown to increase ocular health,
strengthening eyesight and preventing or slowing down the effects of
macular degeneration. Tuna is also a fantastic source of EPA—one of
the Omega-3 acids which has been strongly linked to improved
emotional health and the alleviation of depression. EPA also has been
shown to optimize hormone balance and improve the body’s ability to
secrete vital hormones such as Testosterone, Estrogen, and Human
Growth Hormone. Omega-3 Acids present in tuna have also been linked
to increased cognitive outcomes—Healthy consumption of tuna and
other sources of Omega-3 fatty acids have been shown to reduce the
risk of devastating mental diseases such as Alzheimer’s disease.
is also a potent source of the mineral Selenium, which plays an
important role in physiological detoxification and liver health.
Selenium is a vital mineral in ensuring that toxic compounds and
substances are excreted from the human body before they can cause
damage. Tuna is an affordable and incredibly dense source of
nutrition that provides far more benefits than many common forms of
terrestrial fauna such as beef and pork.
is a delicious and nutritious supplement for chicken that can provide
incredible health benefits while also providing the taste and texture
of common poultry. If you are looking for a single source to obtain a
significant amount of protein intake, one serving of turkey provides
over sixty percent of the recommended value of daily protein. Turkey
is similar to tuna in that it is another potent source of selenium,
which has been shown to decrease cancer risk while also reducing the
toxic effects of a number of different carcinogens.
looking for turkey which is optimally beneficial, it is important to
attempt to consume grass fed or organically fed turkey to obtain the
healthiest form of turkey meat. Turkey is also the most commonly
known source of the organic compound tryptophan, which has been shown
to be a natural source of mood elevation which chemically reduces
feelings of anxiety and depression. Also, if you are looking for a
savory source for obtaining vital B Vitamins, a single serving of
turkey provides high levels of both B6 and B3.
is also one of the best proteins to consume in order to regulate
insulin levels, so Turkey is a great choice for individuals who are
insulin-resistant or diabetic. The proteins contained within turkey
are processed slowly by the digestive system, which causes them to
increase blood sugar levels at a very slow rate that even the most
sensitive systems can tolerate. If you are a huge fan of poultry,
turkey is probably the best widely available substitute in order to
help you maximize your good health.
potatoes are a fine source of nutritional value, they do not provide
all of the necessary nutrients provided by root vegetables. In
addition to potatoes, yams are a healthy and nutritious supplement.
Yams provide a significant amount of vital potassium, which has a
highly beneficial effect on blood pressure.
advantage that yams have in comparison to potatoes is that they are a
potent source of Vitamin B6. Vitamin B6 is not produced naturally by
the human body and is a required nutrient in order to metabolize a
compound known as homocystein. If homocystein levels are too high,
they can result in the breakdown of blood vessels throughout the
cardiovascular system. High homocystein levels are intricately linked
to higher instances of both stroke and heart disease, both of which
can significantly decrease life expectancy. Yams also have incredible
holistic benefits for females who suffer from symptoms of estrogen
imbalance. Women who consume organic sources of yam have been shown
to experience less aggressive symptoms of menopause. Physicians even
claim that for some patients yam consumption can elevate estrogen
levels to an extent to which Estrogen Replacement Therapy is not
are also considered a super food because they contain nutrients known
as diosgenins which are rare in most foods consumed in the Western
diet. Diosgenins are biologically similar to the human sex hormone
derivative known as progesterone. Although the two hormones are
chemically similar, diosgenins are not a true substitute for
progesterone, but there is proof that this unique nutritional
ingredient provides a number of physiological benefits provided by
progesterone within the human body, including improving bone health.
Yams are also a powerful source of both fiber and complex
carbohydrates, which makes yams an amazing food both for encouraging
feelings of fullness and enhancing innate metabolism.
health conscious men and women, yogurt should be a go-to source of
many forms of nutrition that are not easily acquired from other
sources. Yogurt is an awesome source for a number of different
healthy forms of bacteria which bolster gastrointestinal health. The
manner in which yogurt is prepared encourages the development of
healthy forms of bacteria which are necessary for proper stomach and
is one of the most efficient natural sources of probiotics. Yogurt
bacteria have been shown to alleviate symptoms of multiple
physiological conditions such as diarrhea, constipation, lactose
intolerance, colon cancer, and IBS. Yogurt also provides significant
immune benefits, increasing the body’s ability to combat numerous
illnesses. In addition to healthy bacteria, yogurt also provides the
same nutritional benefits provided by other milk products including
magnesium, potassium, and multiple B vitamins.
yogurt is a concentrated source of both vitamin D and calcium, which
are necessary in order to optimize bone health and prevent
osteoporosis. Yogurt is the most potent source of benefit provided
by milk-based products, while increasing the body’s ability to
tolerate other forms of milk products as well.
most important nutrient of all!
common wisdom has always been that eight glasses of water per day is
vital to the proper function of the human body. Today, our knowledge
of the benefits of water is slightly more nuanced. It is important to
consume the equivalent of eight glasses of water per day through the
various sources by which liquids can be consumed—whether through
the direct consumption of pure water or through juices or foods which
are rich in water content such as tomatoes and fruits.
is necessary for proper human function because our bodies require a
particular level of water in order to remain fully functional. Proper
fluid consumption is particularly important ot the kidney system. The
kidneys are the body’s filtration system, and if you consume too
little water, then the kidneys do not have enough fluid in order to
properly cycle waste products out of the body through the urine and
this increases the odds of a number of detrimental medical issues.
Proper hydration also increases skin health by providing skin cells
the proper amount of fluid to remain robust and healthy, preventing
damage associated with aging while also reducing the appearance of
fine lines and wrinkles.
Five Foods to Avoid
are a Poor Dietary Choice
anchovies provide some health benefits, including providing minerals
such as selenium, calcium, and niacin, there are many other sources
of fish protein which provide benefits more efficiently with fewer
risks. Anchovies have one of the highest salt contents among all
fish, which can exacerbate existing hypertension. Nutritional
guidelines suggest that individuals should consume no more than 2,300
milligrams of sodium each day. One serving of anchovies contains over
1500 milligrams of sodium.
is relatively common among nearly all foods we consume as Americans,
and to consume so much salt in a single serving all but ensures that
we will vastly over-consume salt through the course of our daily
diet. Anchovies are also regularly contaminated by high levels of
toxic elements such as mercury, meaning that regular consumption can
lead to long term health issues.
Effects of Alcohol on Health
modest consumption of alcohol produces few negative consequences, a
large number of Americans consume far too much alcohol, and this can
be incredibly detrimental to health. Alcohol abuse inevitably leads
to severe liver problems. The liver is one of the primary filtration
organs, along with the kidneys. If liver function is impaired, it
severely restricts the body’s ability to get rid of unhealthy
compounds which can hinder the body’s proper function. Alcohol also
inhibits the human body’s ability to process vital nutrients which
can lead to major issues with overall malnutrition.
alcohol consumption has also been linked to a number of issues such
as diabetes and high blood sugar, heart disease, and kidney disease.
Alcohol is also lethally dangerous to fetuses and can cause a number
of fetal abnormalities when consumed irresponsibly during pregnancy.
Alcohol also causes a number of different psychological effects, the
most common of which are depression and insomnia, and increased
anxiety. When used sparingly and intelligently, alcohol is not overly
harmful, but it is imperative that alcohol use is moderated intently
in order to ensure that negative effects are not experienced.
is Terrible for your Health
bacon is popularly considered one of the most delicious meats
available today, bacon is incredibly negative for general health. One
of the main reasons that bacon is unhealthy is that it is a form of
meat which is incredibly loaded with salt content. In this world
where salt is incredibly easy to come by, it is important to avoid
excess salt content by any means necessary. Another reason that bacon
is unhealthy is that bacon in loaded with saturated fat which
produces numerous negative health consequences.
is important to choose protein sources which are high in unsaturated
and monounsaturated fat. It is important to consume a very modest
amount of fat content, but saturated, polyunsaturated, and trans-fats
are incredibly unhealthy and can lead to many long-term health
problems when consumed too often. Another reason that bacon and
similar sources of fatty protein are unhealthy is that they are
incredibly processed. Processed foods are bad choices for food
because the human body is designed to break down complex foods. When
foods are over-processed, it decreases the amount of work that the
body has to perform to convert calories into fat. Bacon reduces
cardiovascular health while also being a dense source of calories
Fruit is far healthier than Canned Fruit
a number of the most amazing foods available for good health are
fruits, it is important to avoid canned fruits whenever possible in
order to consume fresh fruits. One of the main problems with canned
fruits is that these fruits are often loaded with high levels of
preservatives which are detrimental to health in a number of
different ways. Also, canned fruits are often loaded with high
fructose corn syrup or other forms of sugar in order to enhance
flavor which has been broken down by the canning process.
fruit is also exposed to high temperatures which break down the
nutritional content of fresh fruit. Although many vegetables are
rendered digestible by the cooking process, most fruits are designed
by nature in order to be consumed as freshly as possible. When you
are unable to consume fresh fruit, canned fruit can make a lackluster
alternative, but if you want to maintain your health as best as
possible it is important to focus on eating sources of fresh fruit.
Soups should be Consumed Sparingly
soups suffer from a similar fate as canned fruits. Whereas canned
fruits are loaded with processed sugars, canned soups are loaded with
salt content. Look at the back of canned soup next time you are at
the grocery store. A single serving of noodle soup can contain as
much as 40% of your daily required salt content. Even canned soups
which advertise themselves as “low sodium” still have a
significant amount of salt content. “Low Sodium” canned soups
regularly contain 20%-30% of daily required salt content. Like fat,
salt is a required nutrient that is overly abundant in western
reason that canned soups are unhealthy is that they are frequently
loaded with unhealthy preservatives such as monosodium glutamate,
commonly known as MSG. Although Americans commonly associate MSG with
Chinese Food and buffet restaurants, MSG is common in a number of
Western processed foods---especially in soups. MSG is used in order
to increase the savoriness of foods while not increasing the
nutritional content of foods. The problem with MSG is that it can
cause neurological abnormalities when consumed in excess.
can be incredibly healthy and filling when acquired from healthy
sources or produced at home. The high water content of fresh soups
makes it an incredibly filling first course, but consuming salt- and
preservative-laden concoctions greatly negates the benefits of eating
is Chocolate Unhealthy?
of the primary reasons that chocolate is unhealthy is that it can
encourage weight gain, not only through the inherently high calorie
content of foods that contain chocolate but because of compounds
contained within chocolate which increase the human body’s
propensity for weight gain. There is evidence that dark chocolate can
provide some cardiovascular benefits, but these benefits coincide
with a number of other unhealthy issues which result from chocolate
is also very high in saturated fat which produce significantly
negative effects on the human body. A single serving of chocolate
contains over one half of your daily requirement of saturated fat. In
addition to this, chocolate has an incredibly high calorie content
which is mostly in the form of simple sugars, which are converted
quickly into unhealthy adipose fat tissue. Although chocolate is
delicious, it should only be eaten in a very sparing manner.
Foods are Very Unhealthy
human body is predisposed to finding foods with a high fat content
delicious. Although in our evolutionary past, high fat food sources
provided significant energy boosts in life, today, high fat and
sodium foods are highly abundant. For 21st
century humans, there is absolutely no benefit to friend foods. Fried
foods simply add unnecessary carbohydrates and saturated fats to
foods which would normally be far healthier in their natural form.
you must eat friends foods, consume them very sparingly,
understanding that they are a treat and add little to daily
nutritional value. Another problem with fried foods is that
nutritional content is greatly diminished because the extremely high
temperatures reached by the frying process break down the vital
nutrients contained within normal foods, rendering them less healthy
even when discounting the effects of carbohydrate and oil saturation.
There is literally no case in which fried food is a desirable
alternative when compared to its grilled, baked, or broiled
Should be Avoided
are often used to impart savoriness and flavor onto common foods, but
there is little to no genuine nutritional benefit provided by
gravies. Gravy is very simple to create—It is essentially animal
fat combined with processed flour. There are a number of reasons why
this is unhealthy. Generally, the type of flour used to create gravy
is very highly processed. Processed carbohydrates are very unhealthy
because the human body is able to convert processed flours into
glucose and fat much quicker than raw grains and carbohydrates.
reason is that the bleaching process leaches a significant amount of
nutrition away from the original flour product. The fat contained
within gravy is also incredibly unhealthy because it is generally of
the saturated variety which is converted into unhealthy LDL
cholesterol by the human body. Gravy is a one-two punch of two food
sources which are incredibly detrimental when consumed in excess.
Generally, we obtain enough fat from our diet when consuming healthy
foods, and we are much better off conscientiously choosing the
sources from which we obtain carbohydrates and grains. Avoid gravy in
all but the most sparing amounts.
Yogurt over Ice Cream
Yogurt is a milk product which provides significant nutritional
benefits per calorie, ice cream is an incredibly unhealthy food. Ice
cream is a significant source of calcium because it is a milk
product, but ice cream is absolutely loaded with calories derived
from fat. Although the flavor is significantly different, the fat
content of ice cream is similar to that of butter and cheese. Unlike
butter and cheese, ice cream is also loaded with sugar content in
addition to fat.
sugar content is the dominant source of flavor, ice cream is a
combination of the two unhealthiest forms of nutrition that Americans
consume, making it a particularly dangerous part of a normal diet. If
you do have to have ice cream as a rare treat, choose ice cream which
is relatively pure, because many store-bought brands of ice cream are
packed with preservatives and other chemicals which protect the
product in storage and transit but are generally considered
unhealthy. Also, generally, ice cream portions are very small, but it
is incredibly easy to over-consume this modern American treat.
Eggs Add Unnecessary Calories
are generally considered to be a highly potent source of healthy HDL
cholesterol, so why would pickled eggs be considered unhealthy? There
are a few reasons why this is the case. One significant reason is
that pickled eggs are loaded with vinegar. Vinegar is loaded with
unhealthy carbohydrates, and the pickling process inundates eggs with
the unhealthiest foods are those that add unnecessary carbohydrates,
cholesterol, sugars, and fats to foods which would otherwise be
perfectly or reasonably healthy. Boiled eggs already contain a
significant (yet acceptable) level of carbohydrates, so the pickling
process only increases an already high level of carbohydrate content.
is Processed Cheese Bad?
natural cheeses can be a decent source of flavor and nutritional
supplementation when used responsibly, but processed cheeses are far
unhealthier than their natural counterparts. Processed cheeses are
normally treated with a number of other food products such as starch
or vegetable oil. These products are very high in calories and
carbohydrates and provide little or no enhanced nutritional benefit.
you enjoy the flavor of cheese, it is in your best interest to seek
out natural cheese products in order to minimize the negative health
effects of naturally fatty cheese products. Processed cheeses also
often contain very high salt contents which can exacerbate
hypertension and increase blood pressure. Natural cheeses also
contain a number of healthy bacteria and probiotics which are often
eradicated in the process which generates processed cheese.
Cereals are Inferior to Natural Cereal Blends
attempting to eat a healthy diet, it is a general rule of thumb that
you should avoid consuming overly processed foods. Processed cereals
are no different. The human digestive system prefers to work for its
food, and when processed grains move through the body they are
converted quickly and efficiently into sugar and fat. It is healthier
to eat whole grain breads and unprocessed grains because they
encourage the body to work harder in order to gather stored energy.
addition to this, processed grains are often missing vital
ingredients which provide maximum health benefits. Eating processed
food is like eating an apple or potato after shaving off the rind.
The outer portion of grains, oats, and rice often contain the highest
level of nutrients, just as is true in many fruits and vegetables.
When you go to the grocery store, look for cereals and breads that
feature whole wheat or whole grains.
are Saturated Fats Bad for Me?
Saturated fats are a common ingredient of numerous foods which are ultimately
unhealthy to consume. One of the primary dangers of saturated fat is
that it greatly increases bad LDL cholesterol levels in the blood
stream which, over time, can lead to hardened arteries and
cardiovascular disease. Cholesterol is a form of fat that is created
by the liver. HDL cholesterol is a healthy form of cholesterol which
provides benefits for the body.
Cholesterol is a dangerous form of cholesterol which is created when
we consume too many saturated fats. The human body requires a small
amount of fat in order to properly function, but in the modern
Western diet, fat is abundant and there is no reason to seek out
sources of fat content. In addition to this, it is important to
choose foods which feature monounsaturated fat and unsaturated fat
because these forms of fat provide greater benefits for the human
body and do less damage overall.
Eat Soft Cheeses in Moderation
Cheeses provide many health benefits but they are easy to
over-consume. If you enjoy soft cheeses such as cottage cheese or
ricotta, it is in your best interest to consume them only once or
twice per week. Although they have ample nutrition, they are loaded
with calories and fat which can make them a poor choice for
individuals who are concerned with weight loss or overall health
though soft cheeses do have high cholesterol and fat content, they
are still much healthier for you than any form of butter. If you
enjoy cheese but are concerned with overall fat content, we suggest
that you choose harder cheeses because they tend to be healthier for
you and also contain lower fat content.
Drinks Are Bad for Your Health
are a number of reasons why you should avoid soft drinks. One reason
is that the tend to be filled with sugar and empty calories. Every
calorie you consume from soda could be better sent consuming
something that provides real health benefits. All sodas are also
carbonated, which can be detrimental to your overall daily liquid
intake. Carbonation actually encourages dehydration in the human
body, preventing the soda you consume from providing the liquid
refreshment that your body needs to sustain itself optimally.
the other hand, diet soft drinks aren’t much better. Diet drinks
featuring aspartame have been linked to certain forms of cancer and
physiological damage. Sodas which feature Splenda or similar
compounds encourage you to consume more calories because they
actually increase hunger levels rather than suppress them. We
encourage you to drink water or decaffeinated teas as a means to
fulfill your daily water requirements.
and Other Fish Stored in Oil is Inferior for Health
Although tuna is concerned a fantastic source of many nutrients, we encourage
you to obtain tuna from fresh sources or from canned sources which
feature low oil content. Many forms of canned tuna are stored in
water, and this is the healthiest form of canned tuna. If you need to
add oil in order to enjoy the flavor of tuna, it is recommended that
you add a light vegetable oil in order to ensure that your tuna only
features unsaturated and monounsaturated fats. Oftentimes, tuna which
has been canned in oil is loaded with trans-fats and peroxide fats
which are incredibly unhealthy and completely avoidable.
White Sugar Should Be Avoided Whenever Possible
White Sugar should almost be considered like a drug. Sugar, in its most
natural forms, is not entirely dangerous. The human body has to
convert complex sugars into their core components before converting
them into usable forms by the human body. Any time that the human
digestive system has to break down complex food products, it
increases overall metabolism and increases the amount of calories
ambiently burned by the human body. When sugars are processed down to
basic table sugar, they are essentially converted into their most
the human body consumes white sugar, all of the work of digestion has
already been completed by external processing. All the human body has
to do is turn sugar directly into energy, or, more often than not,
convert this pure sugar into adipose fat which is stored in the
stomach and midsection. If you are looking to consume sugar in your
diet you should choose fruits as your primary source for sugars and
complex carbohydrates. Fruits contain fructose, which encourages the
body to increase metabolism to process the complex sugars while also
providing significant levels of nutrition.
Flour is Unhealthy Compared to More Healthy Forms of Less Processed
flour is bad for you and should be used sparingly for the same reason
that white sugar should be avoided. White flour is essentially
bleached grain product which has been distilled into its purest form.
Our ancestors never had access to any form of grain this pure, so our
digestive systems are not accustomed to consuming this form of grain.
Breads which feature white flour are far less nutritious than other
forms of bread such as whole wheat bread.
reason white flour is bad for you is that breads featuring white
flour are so incredibly processed that they are not good at
alleviating feelings of hunger, encouraging you to overeat. White
flour is similar to processed pasta in that the product is bleached
before it reaches store shelves, which leaches much of the already
low nutritional content out of the flour. Carbohydrates are a
necessary part of a balanced diet, but it is important to seek out
sources of complex carbohydrates.
is White Rice Bad for You?
rice is another form of simple carbohydrate. There is evidence that
consuming too much white rice is correlated directly with increased
risk of diabetes. Simple carbs provided by white rice and white flour
are converted directly into glucose by the body, and the pancreas
responds by jacking up insulin levels in the body. Erratic insulin
levels over a long period of time ruin the body’s ability to
process carbohydrates, which can be devastating for long term health.
can be a healthful and nutritious way to fulfill carbohydrate needs
in your diet, but it is imperative that you choose wild rice or brown
rice rather than white rice. These forms of rice take longer to cook,
but they contain significantly higher levels of nutrients, and still
have their skins. The skin of rice is where most of the beneficial
nutrients are stored.
Risks of Beef
is one of the staples of American eating habits, and it is also one
of the primary reasons why Americans are so unhealthy. Red meat is
one of the most potent sources of bad HDL cholesterol and fat, which
can cause problems with both obesity and cardiovascular health.
Studies also show that those who frequently eat red meat experience
higher rates of colon cancer than their beef-less counterparts.
Although beef is a fantastic source of both protein and B12, there
are simply too many other ways to obtain these vital nutrients to
retain beef as part of a healthy lifestyle.
you are a fan of beef, we recommend that you either turn to venison
or pork as a leaner and healthier alternative to red meat. If you
simply must consume beef, we suggest that you do so no more than once
Yogurts with High Syrup Content
is one of the best options for maintaining gastrointestinal health,
and there is simply no other option which supplies the stomach and
intestines which such healthy levels of bacteria. Be very wary when
choosing which yogurt products you add to your diet, however. Many
forms of yogurt are highly processed, which can reduce the
nutritional benefits of the normally wonderful food. In addition to
this, food companies often load yogurt up corn syrup or other
sweetening agents which can make certain sources of yogurt quite
unhealthy. Corn syrup is one of the worst offenders in the obesity
crisis, and yogurt is quite flavorful even without manmade sugar
additives. When shopping for yogurt, look for fresh and organic
Pork with Caution
is similar to beef in that it is a household staple of most
American’s daily meal, often being the sole source of meat during
breakfast. Pork is better for you than beef, but should still be
consumed only rarely. Most of the cuts that we consume that turn into
products such as sausage or back are absolutely loaded with saturated
fats which are terrible for the cardiovascular system and are loaded
with calories that provide a limited nutritional benefit.
is also evidence that certain chemicals within pork encourage the
cardiovascular system to develop clots more easily, so if you already
have issues with high blood pressure and arterial plaque you should
certainly avoid pork. If you do like pork too much to give it up,
look for organic sources of pork in which the pigs are fed a more
natural diet which reduces the level of fat in the meat. In addition
to this, certain cuts, such as pork tenderloin, are far less
dangerous for the human diet and have been compared to common poultry
for their overall health content.
Meat is Generally Bad for You
meats are any meats which have undergone chemical processes,
including salting, in order to preserve the meat and extend its life
on the shelf. One reason that processed meats are poor choices for
health is that they are loaded with salt that we already consume far
too much of. Processed meats used to be absolutely necessary because
in the past we did not have appropriate refrigeration techniques, so
butchers came up with methods to preserve their products so that they
were not quickly wasted. Today, with high tech packaging and quick
distribution, processed meats are no longer necessary in order to
obtain appropriate protein for our diet.
possible, choose fresh meats over processed meats in order to
minimize the health risks of meat consumption. Highly processed meats
such as sausage and bologna also tend to be made up of the fattiest
parts of the animals that they come from, so when you eat highly
processed meats, you are essentially getting the worst nutrition that
that particular animal has to offer.
meats also tend to be loaded with nitrites and nitrates which have
been correlated with an increased risk of diabetes. These chemicals
alter the ability of insulin to function, making your pancreas have
to work harder to process carbohydrates. If you do enjoy certain
processed meats, we recommend only consuming it once every week if
not even more rarely.
Complications of Coffee
in moderation, is not overly harmful to the body, but you should
limit yourself to no more than a couple of cups of coffee per day.
Coffee has high levels of caffeine which can provide a much needed
boost, but consuming too much coffee can make you overly addicted and
prone to crashing midway through the day. Caffeine is a stimulant,
and effects the body as such. It increases heart rate and blood
pressure which can be very dangerous for sensitive individuals with
weakened cardiovascular systems.
is also evidence that excess consumption of coffee can leech calcium
from the bones and encourage the development of osteoporosis. Coffee
when drank too copiously can also slightly harden the arteries,
making the heart have to work harder to pump the same amount of
blood. Filtered coffee is significantly less harmful than unfiltered
coffee, because ingredients which are normally removed through the
process of filtration have been shown to increase bad LDL cholesterol
levels in the blood stream. Coffee also encourages the body to
release liquids more quickly, which can lead to dehydration when
chain-drinking coffee. If drinking coffee, be sure to drink lots of
water to counteract this.
Processed Foods in General Whenever Possible
we mentioned a number of other processed foods earlier in the list of
Foods to Avoid, it is important to reinforce the need to avoid
processed foods in general. Corn syrup is one of the worst offenders.
Corn syrup is unhealthier than even common white sugar, because it
has a slightly different chemical structure which potentially
increases the risks of a number of poor health outcomes such as
obesity, high blood pressure, diabetes, and triglycerides.
foods such as potato chips and French fries provide you a fried
version of normally nutritious potatoes, usually removing the healthy
skin of the potato while also cooking out most of the nutrients
contained within the meat of the potato itself. Over-processed foods
tend to be sapped of their natural nutritional power, sapping them of
their benefits. In addition to this, processed foods in general are
loaded with added salts, sugars, and preservatives which can make
many of these foods far more harmful than beneficial.
a healthy eater, it is your responsibility to choose foods which have
not been over-processed. Look for fresh greens and whole wheats.
Choose whole cuts of meat over ground mixes of fat and protein. It’s
not as hard as it sounds, and it will change your health for the
better almost immediately!
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