Let’s face it, time waits for no man (or woman). We go from taking care of a full house to just each other, or ourselves. There are so many things we can do as we age to optimize our health. I have created a list of foods to add daily that help us age a little more gracefully and lot less painfully.
Garlic
Garlic has been used for medicinal purposes for thousands of years from the ancient Chinese to the Egyptians. Some of the ancient uses included fighting bacteria, influenza, fungus, and viruses. Studies have shown that Garlic does indeed have medicinal properties that even protect against certain diseases and cancer. Because I have cancer in my family history, I am always seeking a natural approach for preventative health care.
When garlic is chopped or crushed, organosulfur compounds are formed. Organosulfur compounds in Garlic can bring about antioxidant, anti inflammatory, immunoregulatory, anticancer, antimicrobial, and heart healthy benefits. Because garlic is so fantastic at fighting inflammation, we incorporate fresh garlic often at the farmhouse. We all like the immunity boost that garlic brings too.
Garlic helps protect the body from bone loss. Researchers did a study on twins and found that garlic from the allium (onion) family helped with hip osteoarthritis.
Garlic also helps to lower blood pressure and improve cholesterol levels. The antioxidant rich garlic extract, Kyolic, may help to reduce dementia and lower heart disease risk.
It may also reduce the risk of prostate cancer. Another amazing benefit that Garlic has is the ability to cleanse the liver thanks to its selenium content. It may also help the body fight against liver diseases as well.
There are so many ways to incorporate garlic into your diet. My favorite way is to chop or crush garlic and let it rest for at least 10-15 minutes (to release the sulfur compounds and get the most medicinal benefits) before cooking or using raw in my recipes. Raw is the best way to go. If you cannot fathom eating garlic in raw or cooked form, this is my favorite 3rd party tested garlic supplement by Pure Encapsulations.
Turmeric
I love, love, love Turmeric! I use turmeric powder, turmeric essential oil, and turmeric supplements with bioperine. I cannot get enough of this amazing spice!
Indians have been using turmeric, because of the medicinal properties, for thousands of years. Curcumin is the active ingredient of Turmeric. It has excellent anti inflammatory, antiarthritic, and antioxidant effects. Inflammation is the protective response of the body to fight against foreign invaders. Sometimes inflammation becomes out of control. Studies have shown great results for patients with arthritis and rheumatoid arthritis using Turmeric for pain and inflammation with no side effects. Not only has turmeric been shown to be a powerful anti inflammatory, it also has anti proliferative effects against tumor cells.
Oats
Oats are definitely one of the healthiest grains. This gluten free grain is packed full of nutritious vitamins, heart healthy fiber, and antioxidants. The soluble fiber in beta glucan helps reduce cholesterol, lower blood pressure, decrease heart disease risk, lower blood sugar, and promotes weight loss by increasing fullness. The polyphenol in oats, Aventhramides, helps lower inflammation in the body. This polyphenol also has an anti-itch effect which is why we see oat bath and lotion products.
There are so many things you may add in to flavor your oatmeal. At the farmhouse, we sometimes enjoy our oats with cinnamon, dōTERRA On Guard, nuts and seeds, flax or chia, protein powder, peanut butter powder, cocoa powder, or fruit. For a protein packed recipe of overnight oats, head on over to my recipe blog.
Unsweetened Cherry Tart Concentrate
There are so many benefits from consuming Tart Cherry Concentrate. Even though it is a little more expensive and you have to search for it at your local grocer, it is so worth it!
Tart Cherry is scientifically great post workout and may reduce recovery time thanks to its high potassium content.
The melatonin in Tart Cherry helps you get a better nights sleep. I enjoy taking my daily ounce of Montmorency Cherry Tart Concentrate with some warm water in the evening as a tea for restful zzzz’s. Just remember, it isn’t about the taste, it is for the greater good of your health. Tart Cherry helps lessen the risk of gout attacks. It also lowers blood pressure. One study even showed the improvement of non diabetic peripheral neuropathy with zero adverse side effects.
It may help regulate your metabolism thanks to anthocyanins. There was a study done with rodents on high fat diets, given tart cherry with no other change. The mice had both fat and weight loss. Not only that, the mice had lower cholesterol levels. Talk about winning at life. Start by adding one ounce of Tart Cherry concentrate daily! Why are you not running out to your local grocer yet? Just kidding, finish reading the blog first, because the next fibrous food is a MUST on your grocery list too!
If you are taking certain medications, such as blood thinners, consult your doctor before adding tart cherry into your diet.
Seeds (Chia, Flax, Pumpkin, and Sunflower)
Chia seeds are rich in calcium and are a bone healthy super food. It is good for those with osteoarthritis. It is also packed with protein, fiber, and omega 3 fatty acids which help raise HDL cholesterol, which is known as the good cholesterol. It may reduce inflammation. It is also good for digestive health. Be aware that too much chia can cause digestive issues. A little goes a long way. Toss chia in your cereal, oats, salads, yogurts, and dressings.
Flax seeds are also a great source of omega 3 fatty acids which help lower inflammation. It is good for brain health too! Just like with chia seeds, it is great for digestive health, but a little goes a long way. Don’t over do it! I use either flax or chia daily but not both. Too much fiber can cause digestive discomfort.
Pumpkin seeds are sooo good for you. These seeds have Omega 3 and 6 fatty acids, lots of fiber, and antioxidants too. Pumpkin seeds are good for the heart, liver, bones, and digestion. This super food has plant sterols which helps lower bad cholesterol. It also helps with vascular function. This seed is also high in iron for those of us who are anemic.
Sunflower seeds are another great power food. It is high in Vitamin E, which means heart health and anti inflammatory. The phytosterols help lower cholesterol. Selenium reduces your cancer risk in these little tiny seeds. The magnesium benefits your blood vessels, muscles, and nerves. A quarter cup of these seeds is all you need.
Incorporate one of these seeds daily for optimal health and variety.
These 5 superfoods are exceptionally beneficial. Try to slowly incorporate these foods into your daily nutrition. Making small daily changes in your diet is a good start to greater health. As we get older, our bodies change. Whether you have pain and inflammation, gout, or high cholesterol, these foods are a great natural way to improve your health and improve your life!
Changing Lives Every Day,
~ Dawn Audio versions of this article are available on YouTube and Soundcloud.
