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The World’s Most Nutritious Foods

After analysing more than 1,000 raw foods, researchers ranked the ingredients that provide the best balance of your daily nutritional requirements – and they found a few surprises.

Many of us are paying more attention to our diets and how the food we eat can support our health. To help sort out the fact from the fiction, BBC Future is updating some of our most popular nutrition stories from our archive.

Imagine the ideal food. One that contains all the nutrients necessary to meet, but not exceed, our daily nutrient demands. If such a food existed, consuming it, without eating any other, would provide the optimal nutritional balance for our body.

Such a food does not exist. But we can do the next best thing.

The key is to eat a balance of highly nutritional foods, that when consumed together, do not contain too much of any one nutrient, to avoid exceeding daily recommended amounts.

Scientists studied more than 1,000 foods, assigning each a nutritional score. The higher the score, the more likely each food would meet, but not exceed your daily nutritional needs, when eaten in combination with others.

Calculated and ranked by scientists, these are the 100 most nutritious foods:

A short guide to the 100 most nutritious foods

Please note: a few of the foods listed are endangered species, which we would not recommend. We would advise researching the provenance of all ingredients if buying them yourself.

100. SWEET POTATO (v)

86kcal, $0.21, per 100g

A bright orange tuber, sweet potatoes are only distantly related to potatoes. They are rich in beta-carotene.

NUTRITIONAL SCORE: 49

99. FIGS (v)

249kcal, $0.81, per 100g

Figs have been cultivated since ancient times. Eaten fresh or dried, they are rich in the mineral manganese.

NUTRITIONAL SCORE: 49

98. GINGER (v)

80kcal, $0.85, per 100g

Ginger contains high levels of antioxidants. In medicine, it is used as a digestive stimulant and to treat colds.

NUTRITIONAL SCORE: 49

97. PUMPKIN (v)

26kcal, $0.20, per 100g

Pumpkins are rich in yellow and orange pigments. Especially xanthophyll esters and beta-carotene.

NUTRITIONAL SCORE: 50

96. BURDOCK ROOT (v)

72kcal, $1.98, per 100g

Used in folk medicine and as a vegetable, studies suggest burdock can aid fat loss and limit inflammation.

NUTRITIONAL SCORE: 50

95. BRUSSELS SPROUTS (v)

43kcal, $0.35, per 100g

A type of cabbage. Brussels sprouts originated in Brussels in the 1500s. They are rich in calcium and vitamin C.

NUTRITIONAL SCORE: 50

94. BROCCOLI (v)

34kcal, $0.42, per 100g

Broccoli heads consist of immature flower buds and stems. US consumption has risen five-fold in 50 years.

NUTRITIONAL SCORE: 50

93. CAULIFLOWER (v)

31kcal, $0.44, per 100g

Unlike broccoli, cauliflower heads are degenerate shoot tips that are frequently white, lacking green chlorophyll.

NUTRITIONAL SCORE: 50

92. WATER CHESTNUTS (v)

97kcal, $1.50, per 100g

The water chestnut is not a nut at all, but an aquatic vegetable that grows in mud underwater within marshes.

NUTRITIONAL SCORE: 50

91. CANTALOUPE MELONS (v)

34kcal, $0.27, per 100g

One of the foods richest in glutathione, an antioxidant that protects cells from toxins including free radicals.

NUTRITIONAL SCORE: 50

90. PRUNES (v)

240kcal, $0.44, per 100g

Dried plums are very rich in health-promoting nutrients such as antioxidants and anthocyanins.

NUTRITIONAL SCORE: 50

89. COMMON OCTOPUS

82kcal, $1.50, per 100g

Though nutritious, recent evidence suggests octopus can carry harmful shellfish toxins and allergens.

NUTRITIONAL SCORE: 50

88. CARROTS (v)

36kcal, $0.40, per 100g

Carrots first appeared in Afghanistan 1,100 years ago. Orange carrots were grown in Europe in the 1500s.

NUTRITIONAL SCORE: 51

87. WINTER SQUASH (v)

34kcal, $0.24, per 100g

Unlike summer squashes, winter squashes are eaten in the mature fruit stage. The hard rind is usually not eaten.

NUTRITIONAL SCORE: 51

86. JALAPENO PEPPERS (v)

29kcal, $0.66, per 100g

The same species as other peppers. Carotenoid levels are 35 times higher in red jalapenos that have ripened.

NUTRITIONAL SCORE: 51

85. RHUBARB (v)

21kcal, $1.47, per 100g

Rhubarb is rich in minerals, vitamins, fibre and natural phytochemicals that have a role in maintaining health.

NUTRITIONAL SCORE: 51

84. POMEGRANATES (v)

83kcal, $1.31, per 100g

Their red and purple colour is produced by anthocyanins that have antioxidant and anti-inflammatory properties.

NUTRITIONAL SCORE: 51

83. RED CURRANTS (v)

56kcal, $0.44, per 100g

Red currants are also rich in anthocyanins. White currants are the same species as red, whereas black currants differ.

NUTRITIONAL SCORE: 51

82. ORANGES (v)

46kcal, $0.37, per 100g

Most citrus fruits grown worldwide are oranges. In many varieties, acidity declines with fruit ripeness.

NUTRITIONAL SCORE: 51

81. CARP

127kcal, $1.40, per 100g

A high proportion of carp is protein, around 18%. Just under 6% is fat, and the fish contains zero sugar.

NUTRITIONAL SCORE: 51

80. HUBBARD SQUASH (v)

40kcal, $8.77, per 100g

A variety of the species Cucurbita maxim. Tear-drop shaped, they are often cooked in lieu of pumpkins.

NUTRITIONAL SCORE: 52

79. KUMQUATS (v)

71kcal, $0.69, per 100g

An unusual citrus fruit, kumquats lack a pith inside and their tender rind is not separate like an orange peel.

NUTRITIONAL SCORE: 52

78. POMPANO

164kcal, $1.44, per 100g

Often called jacks, Florida pompanos are frequently-caught western Atlantic fish usually weighing under 2kg.

NUTRITIONAL SCORE: 52

77. PINK SALMON

127kcal, $1.19, per 100g

These fish are rich in long-chain fatty acids, such as omega-3s, that improve blood cholesterol levels.

NUTRITIONAL SCORE: 52

76. SOUR CHERRIES (v)

50kcal, $0.58, per 100g

Sour cherries (Prunus cerasus) are a different species to sweet cherries (P. avium). Usually processed or frozen.

NUTRITIONAL SCORE: 53

75. RAINBOW TROUT

141kcal, $3.08, per 100g

Closely related to salmon, rainbow trout are medium-sized Pacific fish also rich in omega-3s.

NUTRITIONAL SCORE: 53

74. PERCH

91kcal, $1.54, per 100g

Pregnant and lactating women are advised not to eat perch. Though nutritious, it may contain traces of mercury.

NUTRITIONAL SCORE: 53

73. GREEN BEANS (v)

31kcal, $0.28, per 100g

Green beans, known as string, snap or French beans, are rich in saponins, thought to reduce cholesterol levels.

NUTRITIONAL SCORE: 54

72. RED LEAF LETTUCE (v)

16kcal, $1.55, per 100g

Evidence suggests lettuce was cultivated before 4500 BC. It contains almost no fat or sugar and is high in calcium.

NUTRITIONAL SCORE: 54

71. LEEKS (v)

61kcal, $1.83, per 100g

Leeks are closely related to onions, shallots, chives and garlic. Their wild ancestor grows around the Mediterranean basin.

NUTRITIONAL SCORE: 54

70. CAYENNE PEPPER (v)

318kcal, $22.19, per 100g

Powdered cayenne pepper is produced from a unique cultivar of the pepper species Capsicum annuum.

NUTRITIONAL SCORE: 54

69. GREEN KIWIFRUIT (v)

61kcal, $0.22, per 100g

Kiwifruit are native to China. Missionaries took them to New Zealand in the early 1900s, where they were domesticated.

NUTRITIONAL SCORE: 54

68. GOLDEN KIWIFRUIT (v)

63kcal, $0.22, per 100g

Kiwifruits are edible berries rich in potassium and magnesium. Some golden kiwifruits have a red centre.

NUTRITIONAL SCORE: 54

67. GRAPEFRUIT (v)

32kcal, $0.27, per 100g

Grapefruits (Citrus paradisi) originated in the West Indies as a hybrid of the larger pomelo fruit.

NUTRITIONAL SCORE: 54

66. MACKEREL

139kcal, $2.94, per 100g

An oily fish, one serving can provide over 10 times more beneficial fatty acids than a serving of a lean fish such as cod.

NUTRITIONAL SCORE: 54

65. SOCKEYE SALMON

131kcal, $3.51, per 100g

Another oily fish, rich in cholesterol-lowering fatty acids. Canned salmon with bones is a source of calcium.

NUTRITIONAL SCORE: 54

64. ARUGULA (v)

25kcal, $0.48, per 100g

A salad leaf, known as rocket. High levels of glucosinolates protect against cancer and cardiovascular disease.

NUTRITIONAL SCORE: 55

63. CHIVES (v)

25kcal, $0.22, per 100g

Though low in energy, chives are high in vitamins A and K. The green leaves contain a range of beneficial antioxidants.

NUTRITIONAL SCORE: 55

62. PAPRIKA (v)

282kcal, $1.54, per 100g

Also extracted from the pepper species Capsicum annuum. A spice rich in ascorbic acid, an antioxidant.

NUTRITIONAL SCORE: 55

61. RED TOMATOES (v)

18kcal, $0.15, per 100g

A low-energy, nutrient-dense food that are an excellent source of folate, potassium and vitamins A, C and E.

NUTRITIONAL SCORE: 56

60. GREEN TOMATOES (v)

23kcal, $0.33, per 100g

Fruit that has not yet ripened or turned red. Consumption of tomatoes is associated with a decreased cancer risk.

NUTRITIONAL SCORE: 56

59. GREEN LETTUCE (v)

15kcal, $1.55, per 100g

The cultivated lettuce (Lactuca sativa) is related to wild lettuce (L. serriola), a common weed in the US.

NUTRITIONAL SCORE: 56

58. TARO LEAVES (v)

42kcal, $2.19, per 100g

Young taro leaves are relatively high in protein, containing more than the commonly eaten taro root.

NUTRITIONAL SCORE: 56

57. LIMA BEANS (v)

106kcal, $0.50, per 100g

Also known as butter beans, lima beans are high in carbohydrate, protein and manganese, while low in fat.

NUTRITIONAL SCORE: 56

56. EEL

184kcal, $2.43, per 100g

A good source of riboflavin (vitamin B2), though the skin mucus of eels can contain harmful marine toxins.

NUTRITIONAL SCORE: 56

55. BLUEFIN TUNA

144kcal, $2.13, per 100g

A large fish, rich in omega-3s. Pregnant women are advised to limit their intake, due to mercury contamination.

NUTRITIONAL SCORE: 56

54. COHO SALMON

146kcal, $0.86, per 100g

A Pacific species also known as silver salmon. Relatively high levels of fat, as well as long-chain fatty acids.

NUTRITIONAL SCORE: 56

53. SUMMER SQUASH (v)

17kcal, $0.22, per 100g

Harvested when immature, while the rind is still tender and edible. Its name refers to its short storage life.

NUTRITIONAL SCORE: 57

52. NAVY BEANS (v)

337kcal, $0.49, per 100g

Also known as haricot or pea beans. The fibre in navy beans has been correlated with the reduction of colon cancer.

NUTRITIONAL SCORE: 57

51. PLANTAIN (v)

122kcal, $0.38, per 100g

Banana fruits with a variety of antioxidant, antimicrobial, hypoglycaemic and anti-diabetic properties.

NUTRITIONAL SCORE: 57

fruit vegetables

50. PODDED PEAS (v)

42kcal, $0.62, per 100g

Peas are an excellent source of protein, carbohydrates, dietary fibre, minerals and water-soluble vitamins.

NUTRITIONAL SCORE: 58

49. COWPEAS (v)

44kcal, $0.68, per 100g

Also called black-eyed peas. As with many legumes, high in carbohydrate, containing more protein than cereals.

NUTRITIONAL SCORE: 58

48. BUTTER LETTUCE (v)

13kcal, $0.39, per 100g

Also known as butterhead lettuce, and including Boston and bib varieties. Few calories. Popular in Europe.

NUTRITIONAL SCORE: 58

47. RED CHERRIES (v)

50kcal, $0.33, per 100g

A raw, unprocessed and unfrozen variety of sour cherries (Prunus cerasus). Native to Europe and Asia.

NUTRITIONAL SCORE: 58

46. WALNUTS (v)

619kcal, $3.08, per 100g

Walnuts contain sizeable proportions of a-linolenic acid, the healthy omega-3 fatty acid made by plants.

NUTRITIONAL SCORE: 58

45. FRESH SPINACH (v)

23kcal, $0.52, per 100g

Contains more minerals and vitamins (especially vitamin A, calcium, phosphorus and iron) than many salad crops. Spinach appears twice in the list (45 and 24) because the way it is prepared affects its nutritional value. Fresh spinach can lose nutritional value if stored at room temperature, and ranks lower than eating spinach that has been frozen, for instance.

NUTRITIONAL SCORE: 59

44. PARSLEY (v)

36kcal, $0.26, per 100g

A relative of celery, parsley was popular in Greek and Roman times. High levels of a range of beneficial minerals.

NUTRITIONAL SCORE: 59

43. HERRING

158kcal, $0.65, per 100g

An Atlantic fish, among the top five most caught of all species. Rich in omega-3s, long-chain fatty acids.

NUTRITIONAL SCORE: 59

42. SEA BASS

97kcal, $1.98, per 100g

A generic name for a number of related medium-sized oily fish species. Popular in the Mediterranean area.

NUTRITIONAL SCORE: 59

41. CHINESE CABBAGE (v)

13kcal, $0.11, per 100g

Variants of the cabbage species Brassica rapa, often called pak-choi or Chinese mustard. Low calorie.

NUTRITIONAL SCORE: 60

40. CRESS (v)

32kcal, $4.49, per 100g

The brassica Lepidium sativum, not to be confused with watercress Nasturtium officinale. High in iron.

NUTRITIONAL SCORE: 60

39. APRICOTS (v)

48kcal, $0.36, per 100g

A ’stone’ fruit relatively high in sugar, phytoestrogens and antioxidants, including the carotenoid beta-carotene.

NUTRITIONAL SCORE: 60

38. FISH ROE

134kcal, $0.17, per 100g

Fish eggs (roe) contain high levels of vitamin B-12 and omega-3 fatty acids. Caviar often refers to sturgeon roe.

NUTRITIONAL SCORE: 60

37. WHITEFISH

134kcal, $3.67, per 100g

Species of oily freshwater fish related to salmon. Common in the northern hemisphere. Rich in omega-3s.

NUTRITIONAL SCORE: 60

36. CORIANDER (v)

23kcal, $7.63, per 100g

A herb rich in carotenoids, used to treat ills including digestive complaints, coughs, chest pains and fever.

NUTRITIONAL SCORE: 61

35. ROMAINE LETTUCE (v)

17kcal, $1.55, per 100g

Also known as cos lettuce, another variety of Lactuca sativa. The fresher the leaves, the more nutritious they are.

NUTRITIONAL SCORE: 61

34. MUSTARD LEAVES (v)

27kcal, $0.29, per 100g

One of the oldest recorded spices. Contains sinigrin, a chemical thought to protect against inflammation.

NUTRITIONAL SCORE: 61

33. ATLANTIC COD

82kcal, $3.18, per 100g

A large white, low fat, protein-rich fish. Cod livers are a source of fish oil rich in fatty acids and vitamin D.

NUTRITIONAL SCORE: 61

32. WHITING

90kcal, $0.60, per 100g

Various species, but often referring to the North Atlantic fish Merlangius merlangus that is related to cod.

NUTRITIONAL SCORE: 61

31. KALE (v)

49kcal, $0.62, per 100g

A leafy salad plant, rich in the minerals phosphorous, iron and calcium, and vitamins such as A and C.

NUTRITIONAL SCORE: 62

30. BROCCOLI RAAB (v)

22kcal, $0.66, per 100g

Not to be confused with broccoli. It has thinner stems and smaller flowers, and is related to turnips.

NUTRITIONAL SCORE: 62

29. CHILI PEPPERS (v)

324kcal, $1.20, per 100g

The pungent fruits of the Capsicum plant. Rich in capsaicinoid, carotenoid and ascorbic acid antioxidants.

NUTRITIONAL SCORE: 62

28. CLAMS

86kcal, $1.78, per 100g

Lean, protein-rich shellfish. Often eaten lightly cooked, though care must be taken to avoid food poisoning.

NUTRITIONAL SCORE: 62

27. COLLARDS (v)

32kcal, $0.74, per 100g

Another salad leaf belonging to the Brassica genus of plants. A headless cabbage closely related to kale.

NUTRITIONAL SCORE: 63

26. BASIL (v)

23kcal, $2.31, per 100g

A spicy, sweet herb traditionally used to protect the heart. Thought to be an antifungal and antibacterial.

NUTRITIONAL SCORE: 63

25. CHILI POWDER (v)

282kcal, $5.63, per 100g

A source of phytochemicals such as vitamin C, E and A, as well as phenolic compounds and carotenoids.

NUTRITIONAL SCORE: 63

24. FROZEN SPINACH (v)

29kcal, $1.35, per 100g

A salad crop especially high in magnesium, folate, vitamin A and the carotenoids beta carotene and zeazanthin. Freezing spinach helps prevent the nutrients within from degrading, which is why frozen spinach ranks higher than fresh spinach (no 45).

NUTRITIONAL SCORE: 64

23. DANDELION GREENS (v)

45kcal, $0.27, per 100g

The word dandelion means lion’s tooth. The leaves are an excellent source of vitamin A, vitamin C and calcium.

NUTRITIONAL SCORE: 64

22. PINK GRAPEFRUIT (v)

42kcal, $0.27, per 100g

The red flesh of pink varieties is due to the accumulation of carotenoid and lycopene pigments.

NUTRITIONAL SCORE: 64

21. SCALLOPS

69kcal, $4.19, per 100g

A shellfish low in fat, high in protein, fatty acids, potassium and sodium.

NUTRITIONAL SCORE: 64

20. PACIFIC COD

72kcal, $3.18, per 100g

Closely related to Atlantic cod. Its livers are a significant source of fish oil rich in fatty acids and vitamin D.

NUTRITIONAL SCORE: 64

19. RED CABBAGE (v)

31kcal, $0.12, per 100g

Rich in vitamins. Its wild cabbage ancestor was a seaside plant of European or Mediterranean origin.

NUTRITIONAL SCORE: 65

18. GREEN ONION (v)

27kcal, $0.51, per 100g

Known as spring onions. High in copper, phosphorous and magnesium. One of the richest sources of vitamin K.

NUTRITIONAL SCORE: 65

17. ALASKA POLLOCK

92kcal, $3.67, per 100g

Also called walleye pollock, the species Gadus chalcogrammus is usually caught in the Bering Sea and Gulf of Alaska. A low fat content of less than 1%.

NUTRITIONAL SCORE: 65

16. PIKE

88kcal, $3.67, per 100g

A fast freshwater predatory fish. Nutritious but pregnant women must avoid, due to mercury contamination.

NUTRITIONAL SCORE: 65

15. GREEN PEAS (v)

77kcal, $1.39, per 100g

Individual green peas contain high levels of phosphorous, magnesium, iron, zinc, copper and dietary fibre.

NUTRITIONAL SCORE: 67

14. TANGERINES (v)

53kcal, $0.29, per 100g

An oblate orange citrus fruit. High in sugar and the carotenoid cryptoxanthin, a precursor to vitamin A.

NUTRITIONAL SCORE: 67

13. WATERCRESS (v)

11kcal, $3.47, per 100g

Unique among vegetables, it grows in flowing water as a wild plant. Traditionally eaten to treat mineral deficiency.

NUTRITIONAL SCORE: 68

12. CELERY FLAKES (v)

319kcal, $6.10, per 100g

Celery that is dried and flaked to use as a condiment. An important source of vitamins, minerals and amino acids.

NUTRITIONAL SCORE: 68

11. DRIED PARSLEY (v)

292kcal, $12.46, per 100g

Parsley that is dried and ground to use as a spice. High in boron, fluoride and calcium for healthy bones and teeth.

NUTRITIONAL SCORE: 69

10. SNAPPER

100kcal, $3.75, per 100g

A family of mainly marine fish, with red snapper the best known. Nutritious but can carry dangerous toxins.

NUTRITIONAL SCORE: 69

9. BEET GREENS (v)

22kcal, $0.48, per 100g

The leaves of beetroot vegetables. High in calcium, iron, vitamin K and B group vitamins (especially riboflavin).

NUTRITIONAL SCORE: 70

8. PORK FAT

632kcal, $0.95, per 100g

A good source of B vitamins and minerals. Pork fat is more unsaturated and healthier than lamb or beef fat.

NUTRITIONAL SCORE: 73

7. SWISS CHARD (v)

19kcal, $0.29, per 100g

A very rare dietary source of betalains, phytochemicals thought to have antioxidant and other health properties.

NUTRITIONAL SCORE: 78

6. PUMPKIN SEEDS (v)

559kcal, $1.60, per 100g

Including the seeds of other squashes. One of the richest plant-based sources of iron and manganese.

NUTRITIONAL SCORE: 84

5. CHIA SEEDS (v)

486kcal, $1.76, per 100g

Tiny black seeds that contain high amounts of dietary fibre, protein, a-linolenic acid, phenolic acid and vitamins.

NUTRITIONAL SCORE: 85

4. FLATFISH

70kcal, $1.15, per 100g

Sole and flounder species. Generally free from mercury and a good source of the essential nutrient vitamin B1.

NUTRITIONAL SCORE: 88

3. OCEAN PERCH

79kcal, $0.82, per 100g

The Atlantic species. A deep-water fish sometimes called rockfish. High in protein, low in saturated fats.

NUTRITIONAL SCORE: 89

2. CHERIMOYA (v)

75kcal, $1.84, per 100g

Cherimoya fruit is fleshy and sweet with a white pulp. Rich in sugar and vitamins A, C, B1, B2 and potassium.

NUTRITIONAL SCORE: 96

1. ALMONDS (v)

579kcal, $0.91, per 100g

Rich in mono-unsaturated fatty acids. Promote cardiovascular health and may help with diabetes.

NUTRITIONAL SCORE: 97

SOURCES

Food selection, ranking and cost based on the scientific study “Uncovering the Nutritional Landscape of Food”, published in the journal PLoS ONE.   

Nutritional data based on The United States Department of Agriculture, Agricultural Research Service’s National Nutrient Database for Standard Reference, Release 28.

Nutritional insights from The Encyclopaedia of Food and Health (2016), published by Elsevier Science.

Produced for BBC Future by Fact & Story.    This page was originally published as an infographic.

source: BBC.com


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10 Ways You Can Increase Dopamine Levels In The Brain Without Medication

January 20, 2016 by Stephan Gardner

“Dopamine is a neurotransmitter that helps control the brain’s reward and pleasure centers. Dopamine also helps regulate movement and emotional response, and it enables us not only to see rewards, but to take action to move toward them.” – Psychology Today

There are a lot of articles on the internet about dopamine and how it affects your mood, behavior, energy, and focus. What’s not commonly spoken about, however, is how dopamine is affected by your perception. Discussed more rarely still is the reason why your dopamine levels may be low. Below are 10 ways to increase your dopamine levels, courtesy of Power of Positivity, as well as my own observations regarding the underlying issues which may have led to each situation, and how to tackle them.

1. Don’t Get Addicted

“Many people get addicted to something because it gives them some kind of instant gratification – drugs, alcohol, sex, pornography, shopping, and other addictive behaviors actually have the opposite effect on dopamine levels in the long-term. In essence, when we get overly addicted to something, the ‘reward circuitry’ of our brain kicks into overdrive and we crave the ‘quick hit.’ This is not a sustainable solution for dopamine production, which can and should be done naturally.”

What’s missing here is the fact that addiction is quite often a result of low dopamine, meaning addiction is more of an attempt to fix an already existing problem. In essence, “the underpinning of your addictive personality is a lack of fulfillment from within, with a resulting urge to achieve fulfillment through substances, objects, or events that relieve the inevitable pain – for a while.” (source)

“When we receive a reward of any kind, dopamine is released in our brains. Over time, this stimulus and release of dopamine can lead to learning. Researchers have recently found that how quickly and permanently we learn things relates directly to how much dopamine we have available in our brains. As we get rewarded over and over again for something, we learn that we should keep doing whatever that is very deeply, and it’s hard to unlearn those kinds of behaviours.” (source)

What this means is that low-dopamine is a response to a lifestyle which doesn’t offer much in terms of reward to the person living it. It may be a response to the environment you’re living in, the clothes you’re wearing, the tight budget you’re working within, the relationship choices you’ve made or have been made for you, or a result of trauma where there was no perceived reward. It’s very easy to understand how dopamine levels may appear low when we consider all the potentials leading to less-rewarding lifestyles and life-experiences.

What’s necessary then is less of a ‘don’t get addicted’ approach and more of an ‘increase the rewards in your life’ style of applied advice. Fact is, you’ll constantly feel less fulfilled through low dopamine when you’re not (or are unable to) fill your day with things that inspire and reward you. Meaning, the most effective protection against addiction and greatest advantage to high-dopamine levels is a defense against low-rewarding activities and an offence working towards rewarding actions, activities, and ultimately, a lifestyle of fulfillment and achievement.

Also, because addiction is most often rooted in past traumatic experiences, where emotions create a fight or flight response that becomes rooted in your core emotions, it’s vitally important to seek proper and effective help in dissolving past trauma. Doing so can only help you perceive more rewarding experiences in your life, rather than filtering experiences through a ‘traumatized’ awareness.

2. Checklist Small Tasks

“Dopamine increases when we are organized and finish tasks – regardless if the task is small or large. So, don’t allow your brain to worry about things that need to be done. Instead, write these tasks down and then check them off one at a time. It’s been shown that it’s more satisfying to the brain’s dopamine levels when we physically check something off of our to-do list. Also, write down and check stuff off regardless if you can mentally remember the tasks.”

In reading the book Principles of Self-Management, I came across a brilliantly well-researched understanding of motivation when it comes to tasks. In short, if a task is greater than 25% of a change in a person’s routine, the person will be overwhelmed with feeling incapable of achieving it. This leads them to self-defeat and self-sabotage to avoid accomplishing the task. On the other side, if a task is less than 10% different than a person’s normal routine, they don’t do it because it won’t have enough meaning for them to do so. As such, it’s wise to make sure you write down goals and tasks that are in between this 10% to 25% range of new behaviors and actions, otherwise, you just won’t do it.

However, this 10-25% range is simply a guide for tasks that are not directly linked to our highest values. In reality, if you can link a task to your highest values and see clearly how it will help you accomplish what’s truly most important to you, you’ll do it. If you can’t see how it will help fulfill your highest values, you’ll procrastinate, hesitate, and get frustrated in the attempt to do it. By linking a task to your highest values, you’ll both increase the chances of you doing it and also increase the reward you will feel when you accomplish it, a result of producing more dopamine in the brain.

3. Create Something

“For us writers, painters, sculptors, poets, singers, dancers, and other artists, we can identify with this. When we’re in creative mode, we can become hyper-focused. As a result, we can enter a state called flow. Dopamine is the brain chemical that allows us to achieve this state. The lesson is this: take up a hobby or activity in which you actually create something tangible. Try something like arts, crafts, auto repair, drawing, photography, or something else that sounds interesting.”

Sparking your creative drive is an effective way to increase your potential for feeling great, achieving goals and inspiring yourself through your accomplishments. However, it can also be a distraction from a feel-bad lifestyle, if it’s not maintained with a purpose in mind. Whenever you’re working on a project, creative or not, that truly inspires you, you’ll activate your ‘flow state,’ where time and space seem to stand still. So how to you determine what it is that truly inspires you?

The most important goal in revealing your most authentic creative energy is to remove the creative energies of other people from your life. So many of us look up to the creations of others, whether works of art or music, and their works or talents take up time and space in our own minds. This isn’t necessarily bad, but it can influence your own beliefs about what you can create. If you compare yourself to others and minimize yourself, you’ll repress your own creative ability. This can affect your dopamine levels, because if you can’t see your own creations as rewarding to you, as much as someone else’s, you’ll feel inferior and incapable.

One very effective way of neutralizing the influence other people have on your mind is to literally look at the negatives or downsides of their accomplishment. This isn’t to practice being a critic, but it can enable you to de-infatuate with their creative powers, helping you to stop minimizing your own. Once you recognize that your creative endeavors can exist on the level of those you admire, through practice (just like they did), you’ll increase your ability to see your own creations as meaningful and rewarding.

happy-chemicals-dopamine-serotonin-endorphin-oxytocin

 4. Exercise

“Same ‘ole, same ‘ole, we know. We’ve discussed repeatedly the importance and benefits of physical exercise, and we’re just going to add to this list again. So, not only does exercise help us relieve stress, achieve better physical health and make us more productive; it boosts our dopamine levels. More specifically, exercise increases multiple neurotransmitters – serotonin and endorphins, besides dopamine, receive a boost. Here’s something else cool: the exercise needn’t not be arduous. Simply taking a stroll or climbing some stairs will achieve a good dopamine jolt.”

Exercise is important, but it can also become a crutch or an addiction if it’s not something being integrated into your daily life. Many people go to the gym to work out, yet don’t live a life that requires the body they’re building. Another thing is actually placing a value on exercise itself. Many people buy the gym memberships, yet never use them. So what’s the easiest way to make exercise a part of your life?

There’s a branch of exercise called ‘functional training’ in which exercises are tailored to help you with your daily tasks. This is much more helpful than just ‘workouts,’ because if you can train your body into a state where your daily tasks are not taxing on your energy, you’ll breeze through the day and have more energy at the end of it. Staying in a high energy state instead of being brought down by your daily tasks will help you be more inspired during your day and innately feel more inspired to exercise.

5. Get a Streak Going

“As with creating a checklist, getting a streak going is a great way to increase dopamine levels. For the purpose of this article, a streak is a visual reminder of how many days in a row you’ve achieved something.

Get a calendar specifically for this purpose: write down whatever goal you have and the days of the week or month when they are scheduled. For example, if you work out on Monday, Wednesday and Friday, mark these days on the calendar for the month. As you finish a workout, mark it off on the calendar. Keep a streak going, and you’ll keep the dopamine coming.”

While the ‘streak’ is a useful tool for celebrating accomplishments, it unfortunately has a downside—routine. Doing something enough times becomes a routine, especially if the action isn’t continuously fulfilling to your highest values. To counter this, try adapting the ‘goal’ or ‘action’ in terms of efficiency and effectiveness. By continuously finding ways to improve the performance of the behavior, over time, you can look back at how many times you’ve done it, but also how much better you’ve become at it. This way, your performance becomes a competition with yourself, which increases your potential for feeling rewarded as you master a skill.

6. Increase Tyrosine

“Of the chemicals that make up dopamine, none are more important than tyrosine. In fact, tyrosine is considered the building block of dopamine. Therefore, it is important that you get enough of this protein. There’s a large list of foods that increase Tyrosine, including: Almonds, Avocados, Bananas, Beef, Chicken, Chocolate, Coffee, Eggs, Green Tea, Watermelon, Yogurt.”

Food is a reward, not a chore. This is the difference between living to eat and eating to live. While it’s important to utilize foods to your advantage, it’s just as important to recognize that the brain is its own best pharmacy. Few foods actually make it past the blood-brain barrier and this actually includes Tyrosine.

“Tyrosine is one of the 22 key amino acids that are used for building proteins around the body. In addition to this, however, it also raises the levels of certain neurotransmitters in the brain, namely dopamine and norepinephrine. These are famous for being ‘feel good’ chemicals that can help boost mood and elevate concentration, making tyrosine a popular nootropic. However, tyrosine is completely incapable of passing the BBB. This way, no matter how much of it you were to take, you’d feel almost no effects.” (source)

The truth is, tyrosine must be bonded with another molecule to make it past the blood-brain barrier, so tyrosine in itself isn’t capable of making significant impacts on the brain. However, through natural digestion and regulating healthy bodily function, it can assist the brain in having to work less on fixing an unhealthy system, which in turn can help increase the potential for dopamine and dopamine related good feelings.

7. Listen to Music

“Do you ever wonder why music makes you happy? I mean, we can be in the dumps one moment but once we put on our favorite jam, we’re swaying and shaking away…feeling pretty good about ourselves too! The reason for this is that listening to music increases dopamine levels. In fact, scientists say that listening to music has the same effect as eating our favorite foods or watching our favorite T.V. show. So, when you’re feeling down, throw on some of your favorite tunes and jam out!”

Listening to music can increase dopamine levels temporarily, but what we’re really looking for is a lasting fulfillment feeling so you can make your daily life enjoyable and productive for your goals. Also, popular music these days is often manufactured in such a way as to prey on your brain’s chemical dependency, making much of music a form of substance addiction.

However, music has been a part of human history since as far as we can see, so its influence on our brain is greatly appreciated. In fact, one of the greatest cultural appreciations throughout history has been music. So, listen to music, but just make sure it’s not the only source of dopamine in your life.

 8. Meditate

“As with exercise, we are discovering more and more benefits to meditation. We are again adding to the list. As we discussed, the human brain is susceptible to a variety of addictions. One other addictive habit that we have is overthinking. In fact, some Buddhists have a phrase for this addiction: ‘monkey mind.’

Overthinking is not merely a distracting habit, it’s also a genuine compulsion that leaves us in a perplexing state, while also having a negative effect on our spiritual development. However, scientists are finally catching up to what Buddhists have known for thousands of years: meditation and mindfulness are essential to a healthy mind.”

Meditation can be a highly effective form of dopamine increase if done properly, as it can weed out the mental influences which may be causing your chemistry to be less than desired. With the intent of reaching a state of self-fulfillment, meditation clears out the mental clutter and replaces it with presence and fulfillment for just being alive. This is a state available to every human and can help assist our daily lives by increasing our awareness of what feels good for us and what we don’t resonate with.

9. Take Supplements

“While there are some great ways to increase dopamine levels, sometimes we’re facing a time crunch. Fortunately, there are natural supplements on the market that have been shown to increase dopamine levels. Here are a few:

  • Acetyl-l-tyrosine: Another building block of dopamine. A healthy dose of this makes it easier for the brain to produce dopamine.
  • Curcumin: An active ingredient that’s also common in curry spices and turmeric.
  • Ginkgo Biloba: A tremendously popular wonder supplement that’s also believed to boost dopamine levels and keep it circulating in the brain longer.
  • L-theanine: Increases multiple neurotransmitters in the brain, including dopamine. Green tea is a terrific source for this.” (source)

While supplements can impact our dopamine response, they should by no means replace your own inner potential for fulfillment. That responsibility lies with you and you alone. However, with respect to inner wisdom, without knowing what feeling amazing actually feels like, it’s difficult to strive for it as a goal. Supplements can help us get there so we can have a reference point for what our potential can be. The trick is to facilitate change in our lives, enough so that the need for supplementation to feel good is lower than the feel goods we actually experience in our life.

10. Toxic Cleansing

“As miraculous as our bodies are, we do accumulate toxins and bacteria that is bad for us. Endotoxins are the kind that can cause our immune systems to get out of whack, and it also constrains the production of dopamine. Here are a couple tips for helping cleanse the gut of endotoxins: eat fermented food, get enough sleep, and resist the urge to indulge in fatty or sugary foods.”

Whenever you’re not fulfilled in your life, you run the risk of over-indulging in sugary and sweet foods in an attempt to temporarily fulfill yourself. However, if you find fulfillment through the challenge and support of your day, you’re more likely to eat for the tasks you’re doing instead of eating just to feel good.

How you eat and how fulfilled you are, are directly correlated. If you’re actively enjoying the challenges of your life, you’re more likely to consume foods that serve your highest interests and health, because you see a reason to eat well. Controlling how you eat is less important than finding fulfillment in what you do.

So the next time you find yourself craving that candy bar, ask yourself if there isn’t something else you could eat that could help you find fulfillment. Also, notice what you are doing at the time you’re craving sugar and ask yourself if it’s really something you need to do, or can you delegate it to someone else so you can get back to things that inspire you. By focusing on what inspires and fulfills you, you’ll find yourself actively seeking to better your health without having to really focus on it.


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Go Nuts For Almonds: Eating Just A Handful A Day Can Boost Diet, Says Study

In the study, the team of researchers asked 28 pairs of parents and their children living in North Central Florida to add almonds or almond butter to their diet for a three-week period. Parents were asked to eat 1.5 ounces of whole almonds everyday, or the equivalent in almond butter, with children consuming half an ounce of whole almonds or the equivalent in almond butter.

Healthy Eating Index scores were taken before the participants started adding almonds into their diet. The score is a measure of diet quality in line with the U.S. Department of Agriculture’s Dietary Guidelines for Americans. A score below 51 indicates a poor diet, a score between 51 and 80 suggests a diet that needs improvement and a score higher than 80 indicates a good diet.

The researchers saw that after adding almonds to their diet, the parents’ Healthy Eating Index average scores increased from 53.7 ± 1.8 to 61.4 ± 1.4, while the children’s scores went up from 53.7 ± 2.6 to 61.4 ± 2.2.

almonds
A new study from the University of Florida
suggests that you can improve your diet
simply by eating a handful of almonds each day.

Participants also increased their Healthy Eating Index scores for total protein foods and decreased the intake of empty calories.

The researchers believe the explanation for the improvements is that both parents and children were replacing their usual unhealthy snacks with almonds. In the past 20 years, there has been a decrease in the per-capita consumption of healthy nuts and seeds in children aged 3 to 6 years old, and an increase in the consumption of salty processed snacks such as potato chips and pretzels.

Researchers also believe that what 3 to 6 year-old children eat is particulary important in providing lifelong health benefits. “The habits you have when you are younger are carried into adulthood, so if a parent is able to incorporate almonds or different healthy snacks into a child’s diet, it’s more likely that the child will choose those snacks later on in life,” said doctoral student Alyssa Burns, who conducted the study.

The team also advised that in addition to nuts, adding a variety of fruits and vegetables to one’s diet can help to improve its overall quality. Whole food approaches, such as adding in almonds, could be a simple and achievable way to improve overall public health.

The findings of this study were published in the December issue of the Journal of Nutrition Research.

source: www.ctvnews.ca  

Tuesday, February 23, 2016

 


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The Best Foods to Fight Fatigue

Exhaustion isn’t a good look on anyone, but it’s all too easy to burn the candle at both ends in the always-connected world we live in. And when that energy slump hits, you need help. But that doesn’t mean downing a dozen cups of coffee or reaching into the candy bowl.

Sugar and caffeine will give you a quick rush, but that’s often followed by a crash. So if you’re searching for sustained energy, look for food with complex carbs, protein, and fiber. We put together this cheat sheet of things to eat and drink to beat fatigue—and a few foods that sabotage your efforts to get pumped up.

The Best Foods

1. Water
The next time you’re feeling drained, try guzzling good old H2O. Dehydration may actually be at the root of your fatigue. It can lead to headaches, ruin your concentration, and put you in a sour a mood. So hit the watercooler stat.

2. Chia Seeds
Talk about something small but mighty. Chia seeds help with hydration by absorbing 10 times their weight in water. Plus, they have the right ratio of protein, fats, and fiber to give you an energy boost without a crash.

3. Bananas
Consider this the green light to go bananas when you’re running low on fuel. In one study, researchers discovered that eating bananas worked as well as sports drinks at keeping cyclists fueled. The potassium-packed fruit also includes a bunch of good-for-you nutrients (like fiber and vitamin B6) that you won’t find in a bottle of Gatorade.

4. Quinoa
With all its protein, fiber, and iron, quinoa is the perfect thing to reach for when you’re looking to recharge. And if you need an on-the-go upper, whip up these quinoa muffin bites and grab ‘em before hitting the road.

5. Green Tea
By now, it’s no secret that green tea has a slew of health benefits. You can add putting some pep back in your step to the long list. The combination of caffeine and L-theanine give you energy without the jitters. Bonus: Research suggests that green tea boosts brainpower as well, which may come in handy when you’re down to the wire at work. Take the time to brew the tea yourself because store-bought varieties often have lots of added sugar.

6. Oatmeal
The cozy breakfast food—though, let’s be honest, you can enjoy it any time of the day—will keep energy levels up. That’s because it’s high in fiber and comes with a decent dose protein. Plus, oatmeal has a low glycemic load, a fancy scientific way of saying it stabilizes blood sugar levels. (Just make sure to steer clear of instant oatmeal packets, which can be packed with sugar and salt.) Oatmeal is also super versatile—just take a look at these 30 delicious recipes to keep food boredom at bay.

oats

7. Almonds
Certain kinds of fat are friends, not foes, particularly when you’re talking about replenishing your energy. And almonds are packed with healthy monosaturated fats that are just what your body needs for a pick-me-up.

8. Beans
Beans keep you going thanks to a stellar trio of carbs, protein, and fiber. The protein fills you up, the carbs provide energy, and the fiber helps regulate blood sugar. Black beans in particular are your BFFs when it comes to an energy boost—try this black bean soup recipe next time your tank needs refilling.

9. Whole-Wheat Bread
Your body needs carbs for energy, but not all carbs are created equal. Whole-wheat bread is great for a long-lasting energy kick. It’s is a complex carb, meaning it raises your blood sugar gradually instead of hiking it up at turbo-speed.

Foods to Avoid

1. Honey
Sure, honey has some serious health benefits, but it’s not something you should be reaching for if you’re looking for sustained energy. Adding a few teaspoons to your tea or yogurt will give a quick rush of energy that spikes your blood sugar, which means a crash can follow.

2. Energy Drinks
If you’re looking for a pick-me-up, don’t reach for a Red Bull. Research suggests energy drinks may do little to curb sleepiness. The combination of caffeine and sugar puts your body through the ringer and may just leave you feeling dehydrated and fatigued.

3. White Bread
While complex carbs keep your energy levels in a steady state, simple carbs, like white bread, can take your blood sugar on a rollercoaster ride. Not what you want when you’re keeping a busy schedule.

4. Candy
There’s a reason you’re always hearing about sugar crashes. As anyone who’s made their way through their Halloween loot can attest, an energy low inevitably follows. While sweets may give you a quick hit of energy, it’s only a matter of time before you once again find yourself dragging. After all, candy’s made up of simple carbs and sugar (which spikes blood sugar only to let it drop way back down). How sweet it isn’t.

5. Junk food
It’s a cruel fact of life that the most accessible, easy-to-grab, and oh-so delicious foods wreck havoc on energy levels. Research has found that diets high in processed food tend to lead to weight gain and a more sedentary lifestyle. Talk about a lose-lose situation.

Alexandra Duron            Greatist

source: www.msn.com


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9 Of The Best Foods To Make A Part Of Your Diet

October 3, 2014 by Mark DeNicola

We recently released an article entitled ‘10 Of The Worst Food Ingredients To Never Eat Again,’ which as the name suggests outlined 10 commonly found food ingredients we may want to consider cutting out of our diet. This article is designed to outline 9 (of the many foods) that would be an excellent addition to your diet.

This list is designed to be a starting point for a cumulative conversation. Once you have gone through the list, I encourage all of you to add your own great and healthy food finds to the list through the comment section below. If we all work together and share this growing list with our friends and networks we can make this a truly incredible resource for anyone looking to overturn their diet.

Here are the starting 9, in no particular order:

1) Berries

Blueberries, blackberries, raspberries and acai berries are just 4 of the many delicious berry varieties that are easy to find and ready to be a part of your regular diet. Berries are amongst the most antioxidant rich foods out there, with the acai berry topping the list in that department. Antioxidants, as most of us already know, are credited as being quite powerful in preventing cancer, heart disease, aging and much more. Another factor that sets berries apart is their high levels of phytochemicals, which help to protect the cells within your body from damage. (1)

2) Avocados

Like berries, avocados also serve as a source of antioxidants however they also come with a very high natural fibre content that aids in digestion and helps to regulate blood sugar. For those, like me, who are looking to gain a bit of weight but in a healthy way, avocados are one of the best solutions out there with approximately 200 calories for every 100 grams consumed. (2) Because of their ability to cleanse the intestines, avocados are also considered as one of the ways to cure bad breath, which may come in handy with the next item on the list.

3) Quinoa

It’s fast and easy to prepare and is quickly establishing itself as one of the best gluten-free alternatives to pasta. Quinoa is high in protein, a good source of riboflavin, part of the B family of vitamins and is low in calories by comparison to any of its wheat or grain based counterparts. Just be sure to rinse your quinoa thoroughly before cooking it to remove any saponin, a toxic chemical. (4)

4) Potatoes

We’ve all heard that spinach and broccoli are incredibly healthy for us, but did you know that one red potato contains approximately an equal amount of folate to a cup of spinach or broccoli. (6) Folate, which is also a part of the B family of vitamins, support red blood cell production and helps nerves to function properly. (5) If you can however, opt to buy and consume organic potatoes as often as possible, as they made our previously released list of the 12 Most Chemically Ridden Produce Items You Should Buy Organic.

oatmeal

5) Oatmeal*

I put the asterisk next to oatmeal to signify that I’m not suggesting all oatmeals are equally as beneficial for you. Many oatmeal options exist and unfortunately most pre-packaged ones tend to contain a number of chemicals and artificial sugars that outweigh the benefits the oats on their own offer your body. When I say oatmeal I’m referring to actual rolled oats, which can still be prepared by simply mixing in some boiling water. By simply adding fresh fruit and/or organic honey you can quickly make your bowl of oatmeal taste just as good -if not better -than what they managed to accomplish in the pre-packaged alternative. Oats offer manganese, phosphorus, copper, vitamin B1, biotin, which helps to prevent hair loss and much more. (7)

6) Hemp Seeds

On their own, most of us would probably find hemp seeds a difficult food item to incorporate as a part of our regular diet, primarily due to their strong, nutty taste. But used in moderation, such as being sprinkled on a salad or added to a fruit or vegetable smoothie, hemp seeds are a very high quality protein source. They also feature both omega-3 and omega-6 fatty acids which ties them to an ability to boost your immune system and combat fatigue. (8)

7) Almonds

Almonds are certainly not the only nut worth considering to make a part of your regular diet, but they make this list because they contain the most fibre -about 3 grams per ounce. Almonds also happen to be rich in vitamin C and are an antioxidant (a recurring theme amongst this list). (9) I particularly love soaking almonds in water (which I change twice daily) for a couple of days prior to eating them, I personally find that it brings out the flavour more profoundly while softening the overall texture. Soaking the almonds also happens to make them easier on your system to digest, so it is certainly something worth considering.

8) Peanut Butter*

Like oatmeal, peanut butter also comes with an asterisk next to its name due to the differentiation that has to be made between brands such as Skippy, Jif or Kraft and organic peanut butters whose ingredient list consists of nothing more than organic peanuts. If you opt for the second option peanut butter provides you with healthy fats, fibre, potassium and nutrients like vitamin E and B6. (10)  Peanut butter is also pretty filling and even makes for a great addition to any smoothie looking for an extra protein boost.

9) Lentils

Lentils make for a great main ingredient in a hearty soup, an awesome consistency provider to a vegetarian burger patty and a great base to many spreads amongst many other things. In addition to this lentils also just happen to help lower cholesterol, aid with digestion, reduce your risk of heart disease and provide you with protein. (11)

Sources:

(1) http://www.everydayhealth.com/diet-nutrition-pictures/amazing-health-benefits-of-berries.aspx#01

(2) http://www.undergroundhealth.com/15-amazing-health-benefits-of-eating-avocados/

(3) http://authoritynutrition.com/11-proven-health-benefits-of-garlic/

(4) http://www.huffingtonpost.ca/diana-herrington/7-benefits-of-quinoa_b_3363619.html

(5) http://www.whfoods.com/genpage.php?tname=nutrient&dbid=63

(6)http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/the-10-healthiest-foods-on-the-planet/#page=4

(7) http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54

(8) http://www.livestrong.com/article/217904-hemp-seeds-health-benefits-or-hype/

(9) http://www.everydayhealth.com/diet-and-nutrition/0406/why-you-should-go-nuts-for-nuts.aspx#03

(10) http://www.healthambition.com/health-benefits-of-peanut-butter/

(11) http://www.mindbodygreen.com/0-5488/7-Health-Benefits-of-Lentils.html


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14 Great Sources Of Clean Protein

BY NADYA ANDREEVA     DECEMBER 21, 2013 

Clean protein is harder to come by than you might think. Pesticides, heavy metals, and antibiotics are abundant in almost all factory-produced nonorganic meat, poultry, fish, dairy, and eggs. Fast food joints pump almost all of their items with food flavorings and chemicals to increase shelf life. To avoid all the negative health effects, go for the following foods whenever possible. Make friends with farmers at the closest farmers’ market, read food labels at the stores, and ask questions at the restaurants. You deserve to know where your food is coming from.

Almonds

Almonds are strongly anti-inflammatory, and are a good source for healthy fats, fiber, and protein. To make almonds easier to digest, soak them overnight and peel the skins. Nuts aren’t a complete protein since they don’t have a full range of amino acids, but they serve as a great addition to a healthy diet.

Spirulina

Spirulina is one of the great superfoods. It’s approximately 65 to 71 percent complete protein in its natural state, higher than virtually any other unprocessed food. And unlike most other forms of protein, the protein in spirulina is 85-95% digestible. Since spirulina has no cellulose in its cell walls, it’s extremely easy for the body to break it down. While spirulina is great, make sure it’s collected from a clean body of water, not public lakes that allow boats. It also can’t serve as a main source of protein since it would be hard to take it sufficient qualities to make up for body’s demand for protein.

Wild Fish

While most nutritionists would say that fish is healthy, not all fish is equal. The origin matters a lot. Farmed fish is the same as a caged chicken. They aren’t fed a natural diet, are often sick, don’t have as many desirable omega-3s, ant might be full of antibiotics and dioxin. Wild is the way to go if you consume fish on a regular basis.

Quinoa

Quinoa is a “complete protein” pseudo-grain. It tastes great and is easy to cook, even for kitchen newbies. Buckwheat is another grain (seed) that is a complete protein and can be substituted for quinoa.

Cage-free eggs

Eggs are a rich source of thiamine, riboflavin, pantothenic acid, folic acids, vitamin B12, biotin, vitamin D, vitamin E, and phosphorus. Eggs can be a great easy-to-digest food if chickens had a healthy diet, were cage free, and got to run around outside. Whole eggs are also much more nutrient dense than egg whites, since egg yolks contain most of the vitamins, minerals, antioxidants, and omega-3 fatty acids. Buy whole organic eggs, not mechanically separated, chemically altered egg whites.

Hemp Seeds

Sixty-five percent of the total protein content of hemp seed comes from the globular protein edestin, which is easily digested, absorbed, and utilized by the human body. It’s also hypoallergenic. Hemp contains about 30% protein.

0a0be-hemp

Chia Seeds

This miracle food offers complete protein that’s mildly anti-inflammatory, easy to digest, and easy to cook with. Chia seeds are a good source of calcium and phosphorus, and a very good source of dietary fiber and manganese. Chia seed pudding can be a great easy-to-make breakfast option or a healthy fiber- and protein-rich snack.

Whey Powder

Whey protein is the second most abundant protein derived from milk (casein is the most abundant milk protein). It’s found mainly in meal-replacement powders, protein powders, and ready-to-consume drinks. Whey contains all of the essential amino acids and is particularly high in the branched-chain amino acids (leucine, isoleucine, and valine) and glutamine (an immune-boosting amino acid). Make sure it’s grass-fed, organic, and hormone free.

Lentils

While they’re not a complete protein, lentils are a great source of amino acids, healthy carbs, and filling fiber. When combined with grains, they form a complete protein. They will keep hunger at bay and are easier to digest than larger beans.

Organic Chicken

Chicken contains all of the essential amino acids, but make sure to choose chickens that were raise in humane conditions, fed a variable nutrient-dense diet, and got to see sunshine, not just a sad cage. It makes a difference in taste and its effects on the body.

Cottage Cheese and Greek Yogurt

If you aren’t sensitive to dairy, plain cottage cheese and Greek yogurt can be a good addition to a balanced diet. Both are pretty low in sugar, have a good amount of protein, and healthy fats. Choose organic to avoid hormones, chemicals, and hidden antibiotics. If you have any symptoms of dairy intolerance, it’s best to do an elimination diet or get blood work done at a qualified center.

Tempeh

Tempeh is made out of fermented soy and can be a great source of clean protein for vegans if they don’t have soy sensitivity. Make sure it is organic and not genetically modified. It’s been shown that soy protein is comparable in digestibility to other high-quality protein sources such as meat, milk, fish, and egg. Avoid processed “fake” soy meats, and don’t rely on soy alone for your protein.

Grass-fed Beef

Beef is loaded with zinc, iron and all the amino acids as well. If you consume meat, make it grass fed, not grain fed. It’s cleaner, more flavorful, safer, and with more nutrients.

Pea and Rice Protein Powder

The combination of rice and pea protein actually provides one of the best-tasting protein concentrates available. The end product is 80-90% pure, hypoallergenic, easily digested protein.