Most Nutrient Dense Foods

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We all know which foods we do best to avoid, right? Despite the alluring appeal processed foods, they provide little nutrition and a whole lot of risks. Yet when it comes to the good stuff—what are the best foods to put into our bodies? While experts all agree we need a variety of foods for a healthy diet, do you know which are the healthiest of the bunch? The answers may surprise and delight you.

1. Spirulina: While the thought of eating lake algae might gross you out, spirulina is actually pretty tasty, especially blended into a smoothie or hidden in a chocolate bar. It has more antioxidants than any other food on earth and is loaded with protein and minerals making it the most nutrient dense food.

2. Kale: According to Dr. Joel Fuhrman, kale is the most nutritious food, loaded with minerals, vitamins, fiber and amino acids, as well as important antioxidants that reduce inflammation and can prevent cancer. It's also delicious and an easy to prepare, versatile food.

3. Hemp Seeds: What do you get when you combine protein, fiber, essential fatty acids, antioxidants, amino acids, vitamins and minerals? Hemp, of course. This easily digestible seed is versatile, easy to use and extremely tasty, too.

4. Chocolate: Yes, you read right. Cacao beans are so nutrient-dense that scientists haven't even begun to identify all the benefits in the little bean yet. Don't grab a Snickers though—the good stuff is found only in raw cacao beans or nibs (or really, really dark chocolate). Minerals, vitamins and tons of antioxidants are great for your heart, skin, and release chemicals in the brain that make you feel like you're in love.

5. Broccoli: Mom was right, you should eat your broccoli if you want a healthy digestive system and to decrease your risk of cancer. Broccoli has a wide range of yumminess too, from soups and stews to stir fry.

6. Spinach: Popeye was onto something with that spinach fixation. But skip the canned stuff and stick with fresh or frozen for an antioxidant, protein and fiber-rich burst of healthy goodness. Fresh or cooked, spinach's sweet and hardy flavor brightens any meal.

7. Chia: The Aztec warriors may have died out, but their legacy is alive and strong in the chia seed. This yummy, unassuming ancient favorite is loaded with omega fats, protein and fiber. Dr. Weil says it's a better choice than flax because "chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid."

8. Berries: Unlike other fruit, berries tend to be less sugary and full of vital vitamins, minerals and those free-radical avenging antioxidants. Wild berries are always a great choice, especially black raspberries.

Thank you Dave Sommers

Article Sources:
http://www.superfoodsforlife.com/site/531699/page/103407
http://www.dwlz.com/HealthyLife/healthy50.html
http://www.drfuhrman.com/library/article13.aspx
http://www.happyhealthylonglife.com/happy_healthy_long_life/andi-scale-aggregate-nutrient-density-index.html
http://www.drweil.com/drw/u/QAA365093/Chia-for-Health.html


Article Author: Jill Ettinger

The Power Of Plant Protein

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Green vegetables are all rich in protein, and relatively low in calories. They provide generous amounts of most micronutrients with no cholesterol and virtually no fat. Meat on the other hand, is relatively low in micronutrients. Remember whole grains, beans and seeds are also high in protein and should be utilized to achieve adequate protein on a diet with no or minimal animal products. But the point in this example was to illustrate how weight-loss favorable green vegetables are and that no matter how many green vegetables you eat, you still cannot take in too many calories. If you fill up on greens, they will reduce your desire and ability to overeat. 

In the chart below, an equal caloric amount (100 calories) of porterhouse steak is compared to broccoli, romaine lettuce and kale. Broccoli provides the greatest amount of protein per calorie. 

Green vegetables are all rich in protein, and relatively low in calories. They provide generous amounts of most micronutrients with no cholesterol and virtually no fat. Meat on the other hand, is relatively low in micronutrients. Remember whole grains, beans and seeds are also high in protein and should be utilized to achieve adequate protein on a diet with no or minimal animal products. But the point in this example was to illustrate how weight-loss favorable green vegetables are and that no matter how many green vegetables you eat, you still cannot take in too many calories. If you fill up on greens, they will reduce your desire and ability to overeat. 

Broccoli, frozen, chopped boiled	Romaine Lettuce	Kale, cooked	Beef Short Loin, Porterhouse Steak, separable lean & fat, 1/8 “ fat, broiled	Beef short Loin, Porterhouse Steak, separable lean & fat, 1/4” fat, broiled
Calories	100	100	100	100	100
Weight (g)	357 (12.6oz)	588 (20.7oz)	358 (12.6oz)	34 (1.2oz)	30 (1.0oz)
Protein (g)	11.1	7.2	6.8	8.0	6.5
Fat (g)	0.4	1.8	1.4	7.4	7.7
Carbohydrate (g)	19.2	19.4	20.2	0	0
Fiber	10.8	12.4	7.2	0	0
Cholesterol	0	0	0	24.1	21.6
Calcium (mg)	118	194	258	2.7	2.4
Iron (mg)	2.2	5.7	3.2	0.9	0.8
Magnesium (mg)	46	82	64.4	7.8	6.0
Potassium (mg)	507	1453	816.2	109	76.5
Vitamin C (mg)	143	23.5	146.8	0	0
Thiamin (mg)	0.2	0.4	0.2	0	0
Riboflavin (mg)	0.3	0.4	0.3	0	0
Niacin (mg)	1.6	1.8	1.8	1.4	1.2
Vitamin B6 (mg)	0.5	0.4	0.5	0.1	0.1
Folate (mcg)	200	800	46.5	2.4	2.1
Vitamin A (IU)	3609	51253	48763	0	0
Vitamin K (mcg)	315	603	2924	0	0

Source: Data was obtained from Nutritionist Pro Nutritional Analysis Software, Version 4.7, Axxya Systems , Stafford TX, 2012.

Please note that 100 calories of steak is only about one ounce, which is not much meat to fill you up. More typically, 4 – 8 ounces is eaten, supplying too many calories and too much animal protein without the lifespan enhancing micronutrients. Bottom line—eat more greens and less meat to get more micronutrient bang per caloric buck and to suppress your calorie intake.

Source : Dave Sommers, Live Love Fruit

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We would like to ask you to vote. What is your opinion? 

Should we keep eating meat or will we miss out on vital nutrients? 

Here is a study to support the meat eaters side of things...

 It argues we will miss valuable nutrients.

http://institutefornaturalhealing.com/2012/01/whos-healthier-vegetarians-or-meat-eaters/

And here is a study for the vegan / vegetarian side: 

This argues vegetarians have less cancer risk.

http://www.guardian.co.uk/science/2009/jul/01/vegetarians-blood-cancer-diet-risk

We will never tell you what to think. We prefer you come up with your own conclusions.

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