Principles of Healthy Diets - The Weston A. Price Foundation. Read this in. . You may order printed copies via our Store. The Weston A. Price, DDSThe Weston A. Price Foundation only accepts contributions from members and/or private donations, and does not accept funds from the meat or dairy industries. Contents. About Dr. Price. In the early 1. Cleveland dentist named Weston A. Price (1. 87. 0- 1. For over ten years, he traveled to isolated parts of the globe to study the health of populations untouched by western civilization. His goal was to discover the factors responsible for good dental health. His studies revealed that dental caries and deformed dental arches resulting in crowded, crooked teeth are the result of nutritional deficiencies, not inherited genetic defects. The groups Price studied included remote villages in Switzerland, Gaelic communities in the Outer Hebrides, indigenous peoples of North and South America, Melanesian and Polynesian South Sea Islanders, African tribes, Australian Aborigines and New Zealand Maori. Fertility Diet Q&A. How long does it take for the fertility diet to have its effect? There is a constant cycle of cells renewing themselves in the body. New research is showing that fruits and vegetables are not what they used to be. Here are the steps we must take to stop nutrient depletion and save our foods. Strong teeth and bones are just the start when it comes to why Vitamin A is so important in our diets. It can improve your vision, and helps to make. For optimal health, it is a good idea to choose the foods that contain the most nutrients. Here are the 11 most nutrient dense foods on earth. What is a low carb diet, really? When can a low carb diet be beneficial? Should everyone follow a low carb diet? Or, can a low carb diet ruin your health?Price found that beautiful straight teeth, freedom from decay, good physiques, resistance to disease and fine characters were typical of native groups on their traditional diets, rich in essential nutrients. When Dr. Price analyzed the foods used by isolated peoples he found that, in comparison to the American diet of his day, they provided at least four times the water- soluble vitamins, calcium and other minerals, and at least TEN times the fat- soluble vitamins, from animal foods such as butter, fish eggs, shellfish, organ meats, eggs and animal fats. These healthy traditional peoples knew instinctively what scientists of Dr. Without them, we cannot absorb minerals, no matter how abundant they may be in our food. Price discovered an additional fat- soluble nutrient, which he labeled Activator X, that is present in fish livers and shellfish, and organ meats and butter from cows eating rapidly growing green grass in the spring and fall. All primitive groups had a source of Activator X, now thought to be vitamin K2, in their diets. The isolated groups Dr. Price investigated understood the importance of preconceptual nutrition for both parents. Many tribes required a period of special feeding before conception, in which nutrient- dense animal foods were given to young men and women. These same foods were considered important for pregnant and lactating women and growing children. Price discovered them to be particularly rich in minerals and in the fat- soluble activators found only in animal fats. The isolated people Price photographed. Price are presented in his classic volume, Nutrition and Physical Degeneration. The book contains striking photographs of handsome, healthy, primitive people that illustrate in an unforgettable way the physical degeneration that occurs when human groups abandon nourishing traditional diets in favor of modern convenience foods. Characteristics of Traditional Diets. The diets of healthy, nonindustrialized peoples contain no refined or denatured foods or ingredients, such as refined sugar or high fructose corn syrup; white flour; canned foods; pasteurized, homogenized, skim or lowfat milk; refined or hydrogenated vegetable oils; protein powders; synthetic vitamins; or toxic additives and artificial colorings. All traditional cultures consume some sort of animal food, such as fish and shellfish; land and water fowl; land and sea mammals; eggs; milk and milk products; reptiles; and insects. The whole animal is consumed. The balance of fat calories is in the form of saturated and monounsaturated fatty acids. Traditional diets contain nearly equal amounts of omega- 6 and omega- 3 essential fatty acids. All traditional diets contain some salt. All traditional cultures make use of animal bones, usually in the form of gelatin- rich bone broths. Traditional cultures make provisions for the health of future generations by providing special nutrient- rich animal foods for parents- to- be, pregnant women and growing children; by proper spacing of children; and by teaching the principles of right diet to the young. Dietary Guidelines. Eat whole, unprocessed foods. Eat beef, lamb, game, organ meats, poultry and eggs from pasture- fed animals. Eat wild fish (not farm- raised), fish eggs and shellfish from unpolluted waters. Eat full- fat milk products from pasture- fed cows, preferably raw and/or fermented, such as raw milk, whole yogurt, kefir, cultured butter, full- fat raw cheeses and fresh and sour cream. Use animal fats, such as lard, tallow, egg yolks, cream and butter liberally. Use only traditional vegetable oils. Use vegetables in salads and soups, or lightly steamed with butter. Use whole grains, legumes and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid, enzyme inhibitors and other anti- nutrients. Include enzyme- rich lacto- fermented vegetables, fruits, beverages and condiments in your diet on a regular basis. Prepare homemade stocks from the bones of chicken, beef, lamb and fish and use liberally in soups, stews, gravies and sauces. Use filtered water for cooking and drinking. Use unrefined salt and a variety of herbs and spices for food interest and appetite stimulation. Make your own salad dressing using raw vinegar, extra virgin olive oil and a small amount of expeller- expressed flax oil. Use traditional sweeteners in moderation, such as raw honey, maple syrup, maple sugar, date sugar, dehydrated cane sugar juice (sold as Rapadura) and stevia powder. Use only unpasteurized wine or beer in strict moderation with meals. Cook only in stainless steel, cast iron, glass or good quality enamel. Use only natural, food- based supplements. Get plenty of sleep, exercise and natural light. Think positive thoughts and practice forgiveness. Dietary Dangers. Do not eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, etc. Read labels! Avoid all refined sweeteners such as sugar, dextrose, glucose, high fructose corn syrup and fruit juices. Avoid white flour, white flour products and white rice. Avoid all hydrogenated or partially hydrogenated fats and oils. Avoid all industrial polyunsaturated vegetable oils made from soy, corn, safflower, canola or cottonseed. Avoid foods cooked or fried in polyunsaturated oils or partially hydrogenated vegetable oils. Do not practice veganism. Animal products provide vital nutrients not found in plant foods. Avoid products containing protein powders as they usually contain carcinogens or damaged proteins formed during processing. Likewise, avoid lean meat, skinless poultry, reduced- fat milk and egg whites without the yolks. Consumption of protein without the cofactors occurring in animal fats can lead to deficiencies, especially of vitamin A. Avoid processed, pasteurized milk; do not consume ultrapasteurized milk products, lowfat milk, skim milk, powdered milk or imitation milk products. Avoid factory- farmed eggs, meats and fish. Avoid highly processed lunch meats and sausage. Avoid rancid and improperly prepared seeds, nuts and grains found in granolas, quick rise breads and extruded breakfast cereals, as they block mineral absorption and cause intestinal distress. Avoid canned, sprayed, waxed and irradiated fruits and vegetables. Avoid genetically modified foods (found in most soy, canola and corn products). Avoid artificial food additives, especially MSG, hydrolyzed vegetable protein and aspartame, which are neurotoxins. Most soups, sauce and broth mixes and most commercial condiments contain MSG, even if not indicated on the label. Minimize caffeine and related substances in coffee, tea and chocolate. Avoid aluminum- containing foods such as commercial salt, baking powder and antacids. Do not use aluminum cookware or deodorants containing aluminum. Do not drink fluoridated water. Avoid synthetic vitamins and foods containing them. Avoid distilled liquors. Do not use a microwave oven. Confused About Fats? The following nutrient- rich traditional fats have nourished healthy population groups for thousands of years: For Cooking. Butter. Tallow and suet from beef and lamb. Lard from pigs. Chicken, goose and duck fat. Coconut, palm and palm kernel oils. For Salads. Extra virgin olive oil (also okay for cooking)Expeller- expressed sesame and peanut oils. Expeller- expressed flax oil (in small amounts)For Fat- Soluble Vitamins. Fish liver oils such as cod liver oil (preferable to fish oils, which do not provide fat- soluble vitamins, can cause an overdose of unsaturated fatty acids and usually come from farmed fish.)The following industrial fats can cause cancer, heart disease, immune system dysfunction, sterility, learning disabilities, growth problems and osteoporosis: All hydrogenated and partially hydrogenated oils. Industrially processed liquid oils such as soy, corn, safflower, cottonseed and canola. Fats and oils (especially polyunsaturated vegetable oils) heated to very high temperatures in processing and frying. The Many Roles of Saturated Fat. Saturated fats, such as butter, meat fats, coconut oil and palm oil, tend to be solid at room temperature. According to conventional nutritional dogma, these traditional fats are to blame for most of our modern diseases. However, many scientific studies indicate that it is processed liquid vegetable oil. Our bodies do not function at room temperature, but at a tropical temperature. Saturated fats provide the appropriate stiffness and structure to our cell membranes and tissues. When we consume a lot of liquid unsaturated oils, our cell membranes do not have structural integrity to function properly, they become too . In fact, the preferred food for the heart is saturated fat; and saturated fats lower a substance called Lp(a), which is a very accurate marker for proneness to heart disease. Saturated fats play many important roles in the body chemistry. Numerous studies have shown that specific changes to the diet can improve fertility, prevent recurrent miscarriage and support a healthy pregnancy. Nutrition plays a big roll when it comes to having a healthy body and reproductive system. The building blocks for hormones are found in the foods we eat. Antioxidants, which help to protect the egg and sperm from free radicals, are found in the foods that we eat. Just as nutrients in food can be helpful for fertility, there are some foods and chemicals added to foods that can be harmful for your health and fertility. In working with our natural fertility clients the first topic of discussion, regardless of the reason they are consulting with us, is “what is your diet like?”. Many of their responses are. More often than not, it is not a diet that is healthy for fertility. Regardless of what your definition of healthy is, today I am going to share with you what the definition of healthy is for fertility, and what that looks like in real life. A diet for fertility will look different even compared to a normal healthy whole food diet. This may very well be different compared to how you are eating now and include foods that are foreign, new to you or even exotic sounding. We have tools to help you get started and recipes to make this easy and fun! What is a Fertility Diet? So what exactly is a fertility diet? A Natural Fertility Diet is a way of eating that is supporting your body in its reproductive efforts. It includes foods which are dense in specific nutrients needed for hormonal function, production and balance, fetal development, egg health, sperm health, blood health, and much more. It is a diet that is designed to help your body to balance fertility issues that may exist, build up nutrient stores and provide all of the building blocks for a healthy child. It is also a diet that is focused on giving you and your future child the best start in life. Why Eat A Natural Fertility Diet? Did you know that there are specific nutrients that are needed by the young fetus before you can even detect pregnancy, and a deficiency in these nutrients could cause serious birth defects? Did you know that the foods you eat today impact the health of your eggs and sperm 9. Did you know that hormones build themselves from the ingredients you provide through your diet? Did you know that the number one treatment for balancing PCOS and getting pregnant despite PCOS is diet? Did you know that what you don’t eat is just as important as what you do eat? Did you know that the number one cause of infertility is anovulation (lack of ovulation) and that it can often be remedied by changes in the diet? We all eat, so why not eat in a way that supports your fertility? The Science Behind the Natural Fertility Diet. The Natural Fertility Diet suggestions are an accumulation of scientific research, nutritional data, dietary practices of the most fertile tribes and peoples in history, as well as dietary practices which are known to reduce complications during pregnancy. Harvard Research. Harvard performed a recent study that showed an 8. Women who followed a combination of five or more lifestyle factors, including changing specific aspects of their diets, experienced more than 8. Obstetrics & Gynecology. The women with the highest fertility diet scores ate less trans fats and sugar from carbohydrates, consumed more protein from vegetables than from animals, ate more fiber and iron, took more multivitamins, had a lower body mass index (BMI), exercised for longer periods of time each day, and, surprisingly, consumed more high- fat dairy products and less low- fat dairy products. The relationship between a higher “fertility diet” score and lesser risk for infertility was similar for different subgroups of women regardless of age and whether or not they had been pregnant in the past. Dr. Brewer. The Natural Fertility Diet has also incorporated the research of Dr. Weston Price’s recommendations are based on traditional diets that were followed in times when humans were most fertile, before industrial foods. Dr. Brewer’s Diet has been shown to reduce the risks of pregnancy complications, specifically preeclampsia. It promotes a diet that has an abundance of protein, minerals, calcium and healthy oils. Natural Nutritional Practices for Healing. Nature has created foods to help nourish and feed the body. When the body is optimally nourished and unhealthy foods are avoided, the body is then able to repair and rebuild itself. This is very helpful for fertility, especially if there is an underlying imbalance or fertility issue. The cells in the body are constantly dying off and new cells are being created to replace the old cells. This is occurring in every organ, muscle, tissue, etc. The building blocks of these new cells are provided from the foods that you are consuming. The Natural Fertility Diet is also designed to help support a healthy body which in turn can heal itself and create healthier cells. The Benefits of Eating a Natural Fertility Diet. Provides antioxidants, vitamins and minerals which help to protect egg and sperm health from the damage caused by free- radicals. Helps the body maintain hormonal balance by providing the fats needed for hormone production and function. Provides the body with an abundance of vitamins, minerals, antioxidants and other nutrients needed for optimal health. May decrease the chances of a miscarriage due to insulin resistance and damage from free- radicals to the ova (eggs), sperm and DNA. Helps to build important nutrient stores for pregnancy. Supports a healthy reproductive system. Promotes energy and vitality. The Natural Fertility Diet Nutrition Guidelines. Eat a lot of organic vegetables and fruits. Conventional produce contains harmful herbicides and pesticides which have been shown to negatively effect both male and female fertility. Studies have also shown organic vegetables and fruits to have more nutritional value. Eat organic, grass- fed, whole fat, raw dairy. Organic, grass- fed, whole fat, raw dairy is the best choice of dairy sources. Take note that dairy foods such as milk and cheese may be congesting to the body. In cases of congesting fertility issues such as PCOS and Endometriosis, dairy foods may aggravate the imbalance. Observe how your body does with it. Dairy that is not organic should be avoided as it contains added hormones and antibiotics which can contribute to increased estrogen levels in the body. There are many healthy alternatives to dairy such as fresh almond or hemp milk. Try to eat mostly cold water fish. Fish supplies important essential fatty acids (omega 3) to our diet. These fatty acids aid in the production of hormones, reduce inflammation, and help regulate the menstrual cycle. Fish is also a great source of protein and vitamin A. Avoid large deep water fish such as ahi tuna, swordfish, and Chilean sea bass due to their potential concentrations of mercury, and focus on cold water fish such as wild Alaskan salmon, cod, and Alaskan halibut. Also when choosing salmon, avoid north Atlantic farmed salmon and choose wild salmon instead. Farmed salmon contains antibiotics and toxic food dyes. Choose meat that is Grass Fed and Organic. Conventionally raised cattle contain high levels of added hormones and antibiotics which can contribute to estrogen dominate conditions. Grass Fed meats, on the other hand, are a great source of essential fatty acids, are low in saturated fat, and are a great source of protein. If you are experiencing endometriosis you may want to reduce the amount of red meat that you eat as a study has shown a connection between high red meat consumption and endometriosis. Choose only free range/Organic chicken. Conventionally raised chickens are kept in unclean, cramped housing conditions and are fed non- organic and often, genetically modified feed. When shopping for chicken, look for the words “cage free”, “free range”, or “organic” on the label. Ideally purchasing your chicken from a local farm with free- range practices is best. Eat only grains in their whole, natural form Whole grains are filled with fiber, important vitamins, and immune supporting properties. Fiber is important for helping the body to get rid of excess hormones and helps to keep the blood sugar balanced. Avoid processed and refined white foods and grains such as white bread, semolina pastas, and white rice. Instead choose whole wheat or sprouted bread, rice or whole wheat pasta, quinoa, and brown rice. Eat high fiber foods with each meal Fiber helps to regulate blood sugar levels which helps to reduce fertility issues such as PCOS, immunological issues, and promotes healthy hormonal balance. Some examples of high fiber foods are fruits, vegetables, dark leafy greens, and beans. No soy of any form unless fermented such as miso and tempeh. Soy foods have been shown to contain estrogen mimicking properties. It is best to avoid processed soy foods such as soy milk, soy burgers, soy protein powder, soy chips, soy meats, and soy cheeses to avoid a negative impact on your hormonal balance. Also avoid any processed/refined and artificial sugars. Some great alternatives are stevia, honey, and maple syrup. Drink lots of clean water Be sure to drink at least half your body weight in ounces of clean, purified or filtered water daily. It is best to avoid bottled water as some of the plastics in the bottle can contribute to hormonal imbalance due to their estrogen mimicking chemicals. The best waters to choose from are reverse osmosis and distilled. Avoid tap water, as many recent studies have shown tap water to be laced with harmful pesticides from agricultural runoff. Important Nutrients for Fertility. While all nutrients are important for health, there are some that have been specifically shown to have a direct impact on fertility. Below is a list of these nutrients and the foods you can find them in. Yale University School of Medicine conducted a study of 6. Vitamin D levels. Food sources: Eggs, fatty fish, dairy, and cod liver oil. The 1. 1 Most Nutrient Dense Foods on The Planet. There is only a limited amount of food you can eat in a single day. In order to maximize the amount of nutrients you take in, it makes sense to spend your “calorie budget” wisely. The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients. These are the 1. 1 most nutrient dense foods on the planet. Salmon. Not all fish is created equal. Salmon, and other fatty types of fish, contain the greatest amount of Omega- 3s. Omega- 3 fatty acids are extremely important for the optimal function of your body. They’re linked to improved wellbeing and a lower risk of many serious diseases (1). Although salmon is mainly prized for its beneficial composition of fatty acids, it also packs a massive amount of other nutrients. A 1. 00 gram piece of wild salmon contains 2. Omega- 3s, along with lots of high quality animal protein and a ton of vitamins and minerals. It also tends to make you feel full with relatively few calories. If you can, choose wild salmon instead of farmed. It is more nutritious, has a better Omega- 6: Omega- 3 ratio and is less likely to contain harmful compounds (7, 8). Bottom Line: Fatty fish like salmon is loaded with beneficial fatty acids, protein, vitamins and minerals. It is a good idea to eat fatty fish every week. Kale. Of all the super healthy leafy greens, kale is the king. It is loaded with vitamins, minerals, fiber, antioxidants and various bioactive compounds. A 1. 00 gram portion of kale contains (9): 2. RDA for Vitamin C. RDA for Vitamin A (from beta- carotene). RDA for Vitamin K1. Large amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese. This is coming with 2 grams of fiber, 3 grams of protein and only 5. Kale may be even healthier than spinach. Both are super nutritious, but kale is lower in oxalates, which are substances that can bind minerals like calcium in the intestine, preventing them from being absorbed (1. Kale (and other greens) are also loaded with various bioactive compounds, including Isothiocyanates and Indole- 3- Carbinol, which have been shown to fight cancer in test tubes and animal studies (1. Bottom Line: Kale is one of the most nutrient dense vegetables you can eat, with large amounts of vitamins, minerals and cancer- fighting compounds. Seaweed. The sea has more than just fish. It is particularly high in minerals like Calcium, Iron, Magnesium and Manganese (1. It is also loaded with various bioactive compounds, including phycocyanins and carotenoids. Some of these substances are antioxidants with powerful anti- inflammatory activity (1. But where seaweed really shines is in its high content of iodine, a mineral that is used to make thyroid hormones. Just eating a high- iodine seaweed like kelp a few times per month can give your body all the iodine that it needs. If you don’t like the thought of eating seaweed, then you can also get it as a supplement. Dried kelp tablets are very cheap and loaded with iodine. Many sushi dishes also include seaweed in them, along with other goodies. Bottom Line: The vegetables from the sea are highly nutritious, but very rarely consumed in Western parts of the world. They are particularly high in iodine, which is essential for optimal thyroid function. Garlic. Garlic really is an amazing ingredient. Not only can it turn all sorts of bland dishes into delicious treats, it is also incredibly nutritious. It is high in vitamins C, B1 and B6, Calcium, Potassium, Copper, Manganese and Selenium (1. But garlic is also loaded with another incredibly important nutrient called Allicin, which is the active ingredient in garlic. There are many studies on the health benefits of allicin and garlic. It has been shown to lower blood pressure and total and LDL cholesterol, while raising HDL. Studies show that the people who eat a lot of garlic have a much lower risk of several common cancers, especially cancers of the colon and stomach (2. Garlic is also very potent at killing pathogens like bacteria and fungi (2. Bottom Line: Garlic is both tasty and extremely healthy. It is highly nutritious and the bioactive compounds in it have known disease fighting properties. Shellfish. Out of all the wonderfully nutritious organisms found in the sea, shellfish may be the most nutritious of all. Commonly consumed types of shellfish include clams, oysters and various others. Clams are among the best sources of vitamin B1. RDA! It is also loaded with other nutrients, including Vitamin C, B- Vitamins, Potassium, Selenium and Iron (2. Oysters are also incredibly nutritious. Unfortunately, people rarely consume them. They may also be considered a great food for people who want to be as close to vegetarian/vegan as possible, while also getting most of the benefits of consuming animal foods. Shellfish is non- sentient. Bottom Line: Shellfish are among the most nutritious organisms found in the sea. They are very high in important nutrients like Vitamin B1. Zinc. 6. Potatoes. If there’s one high- carb food that I miss on my low- carb diet, it’s potatoes. A single large potato contains lots of Potassium, Magnesium, Iron, Copper and Manganese. When researchers compared the “satiety value” of different foods, boiled potatoes scored higher than any other food they measured (2. If you cook the potatoes and then allow them to cool afterwards, they also form large amounts of resistant starch, a fiber- like substance with many powerful health benefits (2. Bottom Line: Potatoes contain a little bit of almost every nutrient we need. They are incredibly fulfilling and can contain large amounts of resistant starch. Liver. Humans and pre- humans have been eating animals for millions of years. However. Compared to the organs, muscle meat is nutritionally poor. There are even accounts of modern hunter- gatherers selectively eating the organs, then feeding lean muscle meat to the dogs. Out of all the organs, liver is by far the most nutritious. The liver is a remarkable organ with hundreds of functions related to metabolism. One of its functions is to store important nutrients for the rest of the body. A 1. 00 gram portion of beef liver contains (3. RDA for Vitamin B1. Over 5. 0% of the RDA for Vitamins B6, B5, Niacin and Folate. RDA for Vitamin B2. RDA for Vitamin A. RDA for Copper. Over 3. RDA for Iron, Phosphorus, Zinc and Selenium. Eating liver once per week is a good way to ensure that you get optimal amounts of these very important nutrients. Bottom Line: Hunter- gatherers who eat meat usually prize organs like liver, because they are the most nutritious parts of the animal. Sardines. Sardines are small, oily fish that can be eaten whole. This includes bones, skin, organs, brains and everything. Given that the organs are usually the most nutritious parts of an animal, it is not surprising to see that whole sardines are incredibly nutritious. They contain a little bit of almost every nutrient that the body needs and are pretty close to being perfect from a nutritional standpoint (3. Like other fatty fish, they’re also very high in heart- healthy Omega- 3s. Bottom Line: Small, oily fish like sardines are usually eaten whole, which includes the organs, bones, brains and other nutritious parts. They contain a little bit of almost every nutrient we need. Blueberries. When it comes to the nutritional value of fruits, blueberries are in a league of their own. Although they’re not as high in vitamins and minerals as vegetables (calorie for calorie), the antioxidant content is where they really shine. They are loaded with powerful antioxidant substances, including anthocyanins and various phytochemicals, some of which can cross the blood- brain barrier and exert protective effects on the brain (3. Several studies have examined the health effects of blueberries in humans. One study found that blueberries improved memory in older adults (3. Another study found that obese men and women with metabolic syndrome had a lowered blood pressure and reduced markers of oxidized LDL cholesterol, when they added blueberries to their diet (3. This finding makes sense, given that eating blueberries has been shown to increase the antioxidant value of the blood (3. Then multiple studies in test tubes and experimental animals suggest that blueberries can help fight cancer (3. Bottom Line: Blueberries are very nutritious compared to most fruits and are loaded with powerful antioxidants, some of which can increase the antioxidant value of the blood and have protective effects on the brain. Egg Yolks. Egg yolks have been unfairly demonized because of their cholesterol content. But the studies actually show that dietary cholesterol isn’t something you need to worry about, because cholesterol in the diet doesn’t raise the “bad” cholesterol in the blood (3. What we’re left with is one of the most nutritious foods on the planet. Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.”Egg yolks are loaded with vitamins, minerals and various powerful nutrients (4. They’re high in Lutein and Zeaxanthine, antioxidants that can protect the eyes and reduce your risk of eye diseases like cataracts and macular degeneration (4. Eggs are also loaded with choline, a brain nutrient that about 9. Eggs also contain high quality protein and healthy fats. Several studies suggest that they can help you lose weight (4. Really. The yolk is where almost all the nutrients are found, throwing it away is the absolute worst thing you can do. Also let’s not forget that eggs are cheap, taste amazing and are super easy to prepare. If you can, get pastured and/or Omega- 3 enriched eggs. They’re healthier and more nutritious than most “conventional” supermarket eggs (4. Bottom Line: Whole eggs are so nutritious that they’re often called “nature’s multivitamin.” The yolk is where almost all of the nutrients are found, just eating the whites is a terrible idea. Dark Chocolate (Cocoa)Dark chocolate with a high cocoa content is one of the most nutritious foods you can eat.
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