Salmon – Salmon is an excellent good fat or Omega-3 fatty acids, vitamins B12, B6, B3 and D as well as the minerals calcium, iron, phosphorus and selenium. Salmon’s protein is easy digestible and omega-3 and vitamins are good for heart health (lowers bad cholesterol and raises good cholesterol), brain and nerves.
Sardines and other oily fish – Most oily fish such as salmon, trout, mackerel, sardines and fresh tuna contain protein, zinc, selenium, vitamins A and D (D3 particularly), and some B vitamins.
Chicken – Chicken is high in protein, phosphorus, selenium, zinc, B-Complex vitamins, niacin, riboflavin, retinol, alpha and beta-carotene, and lycopene, all derived from vitamin A. It also has tryptophan which is responsible for increased serotonin levels in the brain.
Lean Beef – Try to find organic, grass-fed beef. Beef has high-quality protein, and also provides many important nutrients such as iron, zinc, selenium, phosphorus, choline and B vitamins.
Turkey – Turkey has lots of vitamin B3, B6, B2, B12, protein, selenium, phosphorus, choline and zinc.
Organ meats – Beef tongue or heart are technically muscles, so their nutrients are similar to beef muscle meats. They have lots of iron, zinc, choline, vitamin B12, vitamin D and some other B vitamins and some minerals. Beef heart, liver and kidney have highest concentration of coenzyme Q10, which is very important for energy production and prevent oxidative stress. Liver is rich in retinol (pre-formed vitamin A), folate, choline and vitamin B12.
Eggs – Eggs are full of choline, selenium, biotin, vitamin B12, B2, D (D3 particularly), A, iodine, protein, lutein, zeaxanthin and phosphorus.
Yogurt – Yogurt is high in iodine, vitamin B12, B2, calcium, phosphorus, protein, zinc and biotin. Some yogurts are fortified with vitamin D. Yogurt contains good stomach bacteria, probiotics and prevents high blood pressure. When it comes to cheese, I recommend only low fat farmers’ cheese. Use cottage cheese only when you can’t find farmers cheese.
Kefir –Kefir contains tons of probiotics, thiamin, B12, calcium, folates and Vitamin K2. It is a good source of biotin, a B vitamin that helps the body assimilate other B vitamins. The complete proteins in kefir are already partially digested, and are therefore more easily utilized by the body. Like many other dairy products, kefir is a great source of minerals like calcium and magnesium, as well as phosphorus, which helps the body utilize carbohydrates, fats and proteins for cell growth, maintenance and energy.
Legumes can cause inflammation and digestive upset, especially beans. If you’re one of those people, you definitely need to avoid them, but first try all possible ways of preparing them. If they still upset you after you tried everything, try various lentils and if they upset you too, try then green peas. And if green peas upset you, then try green beans, snow peas or long beans and see if you experience the same problems. You should not have any problems with them because they are mostly green pods and not beans and beans are the ones that cause problems. There are tons of different suggestions how to cook beans so they don’t cause stomach discomfort and I will list all options I have heard of. Beans should be soaked in cold water 24 hours before cooking. Then they should be brought to hard boil and that water should be spilled. Then they should be cooked with new batch of water for at least 3 hours (bring to boil and then low boil it for at least 3 hours). This is the default way of cooking beans. One extra option would be to sprout them for few days before cooking them this way. Other extra option would be to cook it this way and then puree them with the fork (so the hull stays in larger chunks) and then force that mush through the strainer (that would remove the hull). You would end up with some sort of thick bean soup and apparently hull removal helps with stomach discomfort. Hull contains pectin, fibers and some antioxidants, but also can cause stomach discomfort. My suggestion is to try all options and see what works for you. Anyhow, I recommend eating beans once a week and eating lentils once a week.
Beans – Beans are full of molybdenum, folate, fiber, copper, manganese, vitamin B1, phosphorus, protein, magnesium and zinc. They’re full of antioxidants, so they lower cancer risk. They also have vitamin K, they reduce cholesterol, reduce inflammation and blood pressure, boost your enzymes.
Lentils – Lentils are full of molybdenum, folate, fiber, copper, phosphorus, manganese, tryptophan, iron, protein, vitamin B1 and B6, pantothetic acid, zinc and potassium. They lower cholesterol, are good for heart health, stabilizes blood sugar, has high quality protein,
Green Beans – Green beans contain an impressive list of antioxidant plant pigments, called flavonoids, including kaempferol and quercetin, so they lower cancer risk. They also have vitamin K, they reduce cholesterol, reduce inflammation and blood pressure, boost your enzymes.
Green Peas – Green peas are full of vitamin K, manganese, fiber, protein, vitamins B1, B2, B3, B6 and C, copper, phosphorus, folate and zinc. They have antioxidant, anti-inflammatory and anti-aging properties. Antioxidants and anti-inflammatory components found in them promote heart disease prevention and they lower cholesterole. Green peas contain coumestrol, a phytonutrient that prevents stomach cancer.
Mung Beans– Mung Beans are rich in soluble fiber, isoflavones, iron, zinc and choline. They lower cholesterol, protect against breast cancer and lower blood sugar level. Mung Beans noodles are thin, white noodles found in Asian cuisine and they get translucent when cooked. They’re also known as glass noodles. But make sure to check ingredients, because glass noodles are made of other types of starches as well. You can use Mung Beans noodles instead of brown rice in stir fry recipes although I think that brown rice has more nutritional value then Mung Bean noodles.