My top 10 foods for micro-nutrients

When all is said and done, our health is the primary reason for eating good food.

We can get so caught up in counting macros, calories etc. that sometimes we don't think about the nutritional value of food. 

So with that in mind, I have compiled a list of MY top 10 foods (pretty hard to pick only 10!). I decided not to include any meats or fish on the list so that I could keep things simple - anyone who comes to the PFP knows how much I love my meat! The foods that I have picked are nutritional powerhouses, easily available and can be included in our daily diet. How many do you eat regularly?

1. Apples - great source of fiber, potassium and anti-oxidants. Also a good source of boron, which is a mineral with bone-building properties so aids with arthritis and osteoporosis prevention. 

2. Spinach - Low calorie and nutrient dense. High in potassium, magnesium, folate and iron among other vitamin and minerals. Can help to lower blood pressure and to keep skin and hair healthy. 

3. Onions - believed to have protective effects against stomach and esophageal cancer. Onions contain anti-oxidants and are anti-inflammatory, antiviral and antibiotic - which will help to improve your immune system. The type of onion impacts on the health-promoting properties - the stronger the taste the more the potent the properties of it. 

4. Turmeric - also has natural anti-inflammatory and anti-oxidant properties. Very good for supporting any liver conditions.

5. Eggs (organic) - perfect source of protein. Make sure to include the yolk as the whole egg contains all nine essential amino acids. Contains choline which is vital for heart and brain health. Eggs provide decent amounts of vitamin B2, vitamin B12 and selenium. Best eaten poached or boiled and with a soft yolk. 

6. Nuts - raw nuts of any kind provide are great sources of fiber, anti-oxidants and vitamin E. Also important for heart health. 

7. Berries - berries are great sources of anti-oxidants and help to lower cholesterol levels. Believed to have protective properties against degenerative diseases. 

8. Sauerkraut - a big favourite of mine - but make sure it is truly fermented and not just a commercially processed impostor. The process of fermenting food creates 'live cultures' which have a tonne of health benefits such as feeding the good gut bacteria. A good balance of gut bacteria will result in improved digestion, absorption of nutrients and greater immune health. Sauerkraut is high in vitamin K and C as well as iron, potassium and calcium. Cabbage in itself has strong anti-cancer and anti-inflammatory properties while also being high in fiber and low in calories. 

9. Avocado  - high in mono-saturated fat which is believed to reduce the risk of both diabetes and cancer as well as being important for a healthy heart. Contains lutein which is important for eyes and skin. Great source of fiber, potassium and vitamin A. 

10. Raw milk / cream - raw, organic milk and cream are one of my favourite things to eat. Besides tasting great, raw dairy is full of vitamins A and D as well as calcium.  Raw milk is also high in omega 3s. It contains lots of healthy enzymes. Find raw milk here from Crawford's Farm with a list of stockists including the Fruit and Nut in Portlaoise. Even if you are lactose intolerant you may be able to tolerate raw milk with no issues so it's worth checking out. 

So there you have it - my top 10 foods (at the moment!) for micro-nutrients. 

What would you add in  / take out? I'd love to hear your thoughts and ideas.

Nigel