Top 5 Diet Additions for Optimal Health

December 11, 2023 8 mins to read
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Healthy Diet Top 5 Tips for optimal health! Well actually 4 are foods and the last one has to do with hydration…These items anyone can easily pickup at the grocery store and add to their diet to improve their health. Try to replace unhealthy alternatives with these. Just remember organic is best to avoid toxic chemicals!

Olive Oil: A Heart-Healthy Essential

Olive oil, a key component of the nutritious Mediterranean diet, boasts high levels of monounsaturated fats. These fats significantly reduce harmful cholesterol, enhancing heart health. Olive oil’s antioxidants mitigate inflammation and may lower chronic disease risks, including heart disease and cancer. Its benefits extend to brain, skin, and hair health, making it a versatile, healthful addition to any diet.

1oz of Nuts Daily: A Nutritional Powerhouse

Nuts, fundamental to the Mediterranean diet, offer a blend of essential nutrients and antioxidants, including: healthy fats, fiber, and protein. They aid in effective weight management, reduce heart disease risks, and maintain stable blood sugar levels. For those with digestive sensitivities, cautious consumption is advised.

Grass-fed Beef Liver: A Nutrient-Rich Superfood

Grass-fed beef liver is a nutrient-packed food. Rich in vitamin A, it supports healthy vision and immune function. Its iron content is crucial for healthy blood and energy levels, and B vitamins are essential for metabolism and brain health.

Nutrient Content in a 100g Serving of Grassfed Beef Liver

*Nutrient content can vary

Grass-fed beef liver is an exceptionally nutrient-rich food. A 100g serving of cooked, grass-fed beef liver typically contains the following nutrients:

  1. Vitamin A: Approximately 16,899 IU (over 300% of the Daily Value [DV]), crucial for eye health, immune function, and skin health.
  2. Vitamin D: Around 49 IU (12% of DV), important for bone health and immune function.
  3. Vitamin E: About 0.63 mg (4% of DV), an antioxidant that helps protect cells from damage.
  4. Vitamin K: Approximately 3.1 µg (4% of DV), essential for blood clotting and bone health.
  5. Vitamin B1 (Thiamin): Roughly 0.26 mg (22% of DV), important for energy production and brain function.
  6. Vitamin B2 (Riboflavin): About 3.4 mg (261% of DV), vital for energy metabolism and red blood cell production.
  7. Vitamin B3 (Niacin): Around 13.5 mg (84% of DV), crucial for DNA repair and metabolic function.
  8. Vitamin B5 (Pantothenic Acid): Approximately 7.2 mg (144% of DV), important for hormone production and energy metabolism.
  9. Vitamin B6: About 1.0 mg (59% of DV), vital for brain health and metabolism.
  10. Vitamin B12: Roughly 59.3 µg (2471% of DV), essential for nerve function and blood cell production.
  11. Folate (B9): Around 290 µg (73% of DV), important for DNA synthesis and repair.
  12. Choline: About 333 mg, crucial for liver function, brain development, and muscle movement.
  13. Iron: Approximately 6.5 mg (36% of DV), essential for oxygen transport in the blood.
  14. Zinc: Around 4.0 mg (36% of DV), important for immune function and wound healing.
  15. Copper: About 12 mg (1333% of DV), crucial for heart health and brain development.
  16. Selenium: Roughly 39.7 µg (72% of DV), an antioxidant important for thyroid health.
  17. Phosphorus: Approximately 387 mg (31% of DV), essential for bone health and energy production.
  18. Protein: About 20.4 g, providing essential amino acids for muscle and tissue repair.
  19. Omega-3 Fatty Acids: Contains a small amount, beneficial for heart and brain health.
  20. Omega-6 Fatty Acids: Also present in small amounts, important for brain function and skin health.

Moringa: A Vegan Superfood Alternative

For vegans, Moringa is an excellent grass-fed beef liver substitute. Packed with vitamins, minerals, and antioxidants, it boosts energy and immune health. Moringa’s anti-inflammatory properties aid in blood sugar management, making it a versatile vegan diet addition.

Nutrient Content in a 100g Serving of Moringa

A 100g serving of fresh Moringa leaves contains the following nutrients:

  1. Vitamin A: Approximately 378 mcg (42% of the Daily Value [DV]), important for vision, immune function, and skin health.
  2. Vitamin C: Around 51.7 mg (57% of DV), crucial for immune support, skin health, and antioxidant activity.
  3. Vitamin E: About 2.36 mg (16% of DV), an antioxidant that helps protect cells from damage.
  4. Vitamin K: Approximately 8.3 mcg (7% of DV), essential for blood clotting and bone health.
  5. Vitamin B1 (Thiamin): Roughly 0.257 mg (21% of DV), important for energy production and brain function.
  6. Vitamin B2 (Riboflavin): About 0.660 mg (51% of DV), vital for energy metabolism and red blood cell production.
  7. Vitamin B3 (Niacin): Around 2.220 mg (14% of DV), crucial for DNA repair and metabolic function.
  8. Vitamin B6: About 1.200 mg (71% of DV), vital for brain health and metabolism.
  9. Folate (B9): Approximately 40 mcg (10% of DV), important for DNA synthesis and repair.
  10. Calcium: Around 185 mg (14% of DV), essential for bone health and muscle function.
  11. Iron: About 4 mg (22% of DV), crucial for oxygen transport in the blood.
  12. Magnesium: Roughly 147 mg (35% of DV), important for muscle and nerve function.
  13. Phosphorus: About 112 mg (9% of DV), essential for bone health and energy production.
  14. Potassium: Approximately 337 mg (7% of DV), vital for heart function and fluid balance.
  15. Zinc: Around 0.6 mg (5% of DV), important for immune function and wound healing.
  16. Protein: About 6.7 g, providing essential amino acids for muscle and tissue repair.
  17. Dietary Fiber: Approximately 2 g, important for digestive health.

Celtic or Baja Gold Salt: A Healthier Choice

Opting for Celtic or Baja Gold Salt over refined table salt offers health benefits. These natural salts retain essential minerals and electrolytes, crucial for hydration, nutrient absorption, and electrolyte balance. They support thyroid function and aid in digestion. Don’t believe what the social media MDs say about Celtic sea salt! A typical MD has under 30hrs of nutrition education, they aren’t qualified to discuss the topic!

Reverse Osmosis or Distilled Filtered Water: Essential for Purity

Water, sleep, diet and exercise are the pillars of good health. Chlorine and fluoride in tap water are exceptionally toxic, they are linked to a range of potential health concerns! The fluoride used in water treatment is not the natural kind, it’s a waste by-product of certain forms of manufacturing and costs tens of thousands of dollars to dispose of! Studies show potential effects of fluoride on brain health and IQ in children, as well as potential weakening of bone matrix and even potential to contribute to cancer. Reverse osmosis and distilled filtration are the only type of filters that can remove these toxic chemicals, to protect your brain and help prevent pineal gland calcification, keeping your brain and body working the way it is supposed to!

The RO Filter I use

Personally I’ve installed two Aquasana UnderCounter 3-Stage Reverse Osmosis Filter Systems, they are among the most affordable at roughly $250, I was able to easily install it myself (and I’m not a plumber), and it works quite well. Everything is included in the kit to get it up and running in a few hours. They do also have home filtration systems, to filter all your water, which I’d recommend if you have the budget for it.

Conclusion

Olive Oil, 1oz of mixed nuts, beef liver or moringa (vegan), celtic or baja gold salt, and Reverse osmosis filtered water are all easy changes that will start you and your family on the path to better health. Because remember you only have one body to live in, so take care of it. There’s allot of evil in this world, and it would seem they have it out for our health! So protect yourself and your family with these easy recommendations. And remember to go organic (and if possible local farmers markets). Check out my newsletter to keep up to date on posts like this!

References & Books

Olive Oil: A Heart-Healthy Elixir

  • Extra Virginity: The Sublime and Scandalous World of Olive Oil by Tom Mueller.
  • The Healing Powers of Olive Oil: A Complete Guide to Nature’s Liquid Gold by Cal Orey.

A Daily Ounce of Nuts: Your Nutritional Nugget

  • Nuts and Seeds in Health and Disease Prevention by Victor R. Preedy, Ronald Ross Watson, and Vinood B. Patel.
  • The Nut Gourmet: Delicious Plant-Based Recipes by Zel Allen.

Grass-fed Beef Liver: The Nutrient Powerhouse

  • The Liver and Gallbladder Miracle Cleanse by Andreas Moritz.
  • Nutrient Power: Heal Your Biochemistry and Heal Your Brain by William J. Walsh.

Moringa: The Vegan’s Superfood Alternative

  • Miracle Tree by Monica G. Marcu, Ph.D., Pharm.D.
  • Moringa: Nature’s Medicine Cabinet by Sanford Holst.

Celtic or Baja Gold Salt: The Gourmet’s Choice

  • Salt: A World History by Mark Kurlansky.

Reverse Osmosis or Distilled Filtered Water: Your Wellness Filter

  • The Hidden Messages in Water by Masaru Emoto.
  • Your Body’s Many Cries for Water by F. Batmanghelidj, M.D.
  • “The Case Against Fluoride: How Hazardous Waste Ended Up in Our Drinking Water and the Bad Science and Powerful Politics That Keep It There” by Paul Connett, James Beck, and H. Spedding Micklem.
  • “The Fluoride Deception” by Christopher Bryson.

Disclaimer

The information provided in this article is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The views expressed in this article are those of the author and do not necessarily reflect the official policy or position of any health care agency or government entity in Canada or the United States.

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