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Top 10 Nutrients Every Kitchen Should Have

  1. Almonds: a packet with bioavailable calcium, magnesium, vitamin E and quercitin. 24 almonds=1ounce, every day they will provide more then 7mg of alpha tocopherol –vitamin E (about half of the recommended daily intake). Enjoy them raw or soak them overnight (roasting almonds destroy healthy fats).
  2. Avocados: a rich source of folic acid, beta carotene, potassium, and vitamins C and E, effectively lowering homocysteine levels. Use them as a tasty spread on sandwiches or chopped and mixed in a delicious guacamole.
  3. Brown rice: a whole grain with an impressive variety of vitamins and minerals, including niacin, vitamin B6, magnesium, manganese, phosphorus, selenium, and even some vitamin E. It contains even some protein and four times the amount of insoluble fiber than white rice. A flavorful and healthy complement to any meal.
  4. Cayenne pepper: has been used as medicine for centuries for gastrointestinal, circulatory and arthritis problems. Excellent as a flavoring agent in any meal or drinks. Try cayenne-lemonade.
  5. Flax seeds: or linseed in some countries, is an excellent source of dietary fiber, omega-3 fatty acids, and lignans. Flaxseed oil may help lower cholesterol. and high blood pressure. It’s health-beneficial and delicious when sprinkled over breakfast cereal or lunch salads. Grind them just before use.
  6. Fruit: Apples are a rich source of pectin, which helps reduce cholesterol. Berries (low glycemic fruits) packed with antioxidants and phytochemicals, which may help prevent cancer, diabetes and heart disease. Enjoy fruit raw as a healthy snack or as a replacement for processed deserts.
  7. Garlic: a powerful natural antibiotic and antioxidant used as medicinal herb and culinary spice. An excellent, flavorful, and healthy addition to any meal or alone in a soup.
  8. Legumes (Adzuki, pinto, garbanzo, tempeh): or “poor man’s meat” are an excellent source of folate, iron, magnesium, bioavailable protein, and soluble fiber. Enjoy them in soups, add them to salads, or mix them with brown rice dishes.
  9. Lemons: acid/flavor-packed fruit loaded with vitamin C (powerful antioxidant). Lemons as acid-food, ingested, create an alkaline environment in the digestive system. Enjoy the entire fruit: fruit juice in refreshing drinks or salad dressings, and fruit zest in rice dishes and deserts. Have a warm lemon water first thing in the morning, to boost your digestive and liver functions.
  10. Quinoa: a super grain (or seed) that is distantly related to spinach. Gluten-free, quinoa is rich in protein, potassium, riboflavin, vitamin B6, niacin, magnesium, zinc, and folic acid. Tasty and quick-cooking quinoa is excellent in grain salads or as a side dish.


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