Top 10 Food Choices for 2024
By Miranda Moore Stepnitz M.S.
Food is not only fuel, but information as well, since your diet has a profound effect on how you “express” the possibilities encoded in your DNA. In the list below, you will learn how certain foods affect our microbiomes, our ability to detoxify and lower inflammation, reduce chronic disease, regulate blood sugar, support healthy digestion, boost the immune system, and much more. So, to help you become more health-conscious in 2024, plan your meals with these 10 foods.
1 Cruciferous Vegetables
Cruciferous vegetables such as broccoli, cauliflower, cabbage, brussels sprouts, and broccoli sprouts contain compounds that support the body’s natural detoxifi cation processes, eliminating toxins. The true star, broccoli sprouts, contain 10-100 times more sulforaphane than broccoli alone, making them a more potent detoxifying food.
2 Berries
Berries such as blueberries, blackberries, raspberries, and strawberries are rich in flavonoids, phytochemicals and anthocyanins, which have anti-infl ammatory and antioxidant properties that can help reduce inflammation. Anthocyanins are naturally occurring pigments that give fruits and vegetables their vibrant red, purple, or blue color.
3 Camu Camu Camu
Camu is a fruit that grows in the Amazon rainforest and is known for its high vitamin C content. Camu camu contains about 60 times more vitamin C per serving than an oranges, making camu camu one of the most potent sources of vitamin C available. And we all know how good vitamin C is for you.
4 Apples
Apples are known to be a great source of fiber, vitamins and minerals, but did you know that they may also contain beneficial bacteria? Recent studies have shown that apples can harbor various types of bacteria, including lactic acid bacteria and Bifidobacteria. These bacteria are known to have health benefits, such as improving digestion and boosting the immune system.
5 Asian Sweet Potatoes
Asian sweet potatoes are known for their high levels of antioxidants. These antioxidants can help protect the body against cellular damage caused by free radicals, which can lead to chronic diseases. Asian sweet potatoes are also a rich source of dietary fiber, vitamins and minerals.
6 Mushrooms
Mushrooms are low in calories and high in nutrients, including vitamin D and antioxidants. Mushrooms stimulate cytokine production, which can boost immune function, reduce inflammation and decrease the risk of certain diseases.
7 Ancient Grains
One of the main benefits of ancient grains is that they are often less processed than modern grains. This means that they contain more nutrients and fiber, which can help to regulate blood sugar levels, promote healthy digestion, and lower the risk of chronic disease. Grains like quinoa, amaranth, sorghum, and chia are called “ancient,” along with farro, millet, black barley, and red rice. According to the Whole Grains Council, these grains have been grown the very same way for several hundred years,.
8 Fermented foods
Fermented foods like sauerkraut, kimchi, and kefir are high in probiotics, which can help improve gut health and boost the immune system.
9 Wild-Caught Fish
Wild-caught fish, such as Alaskan salmon, sardines and mackerel, are rich in omega-3 fatty acids, which support heart and brain health.
10 Eggs
Eggs, preferably pasture-raised, offer a range of benefits that make them a popular choice for many consumers. One of the key benefits is that these eggs are produced by hens that have access to fresh grass and insects, which results in a more nutritious and flavorful egg. Miranda Moore-Stepnitz, M.S., is a highly skilled functional medicine nutritionist and the owner of Awaken Health Nutrition in Shelby Township, MI.
