Here is the list of the healthiest foods and how to try the 30 day plank challenge, their nutrient intakes, and their medicinal and curative properties. It is often forgotten, but it is sometimes enough to eat the right food at the right time to be healthy. This list will help you make your shopping list for a healthy and seasonal diet.
USE: Garlic cloves, chopped or pressed, as a condiment. Or garlic cloves whole in oil, as the aperitif. Enhances the immune system in the event of illness: considered to be more effective than antibiotics in fighting stomach ailments caused by bacteria, including pneumococcus (= pneumonia) and Staphylococcus aureus. Aphrodisiac, the natural antioxidant, reduces blood pressure, treats intestinal disorders, stimulates the liver for the elimination of toxins, a source of vitamins and minerals. Prevention of colon, breast, prostate cancer. Consume 1-2 pods, raw and chopped per day for a prevention cure. In a case of illness, increase the dose to 4 to 6 seeds.
USAGE: Acidulated fruit raw or cooked. Excellent in a jam with “hunting” and cooked pears. Medical use: used as a remedy for menopause.
OBTAINING: They are found in the same meadows as blueberries.
USAGE: A recommended fruit for diets to lose weight because it decreases water retention. It also alleviates pain in case of a sore throat.
USE: Native to Mexico, avocado contains all the nutrients necessary for the survival of the human being. Rich in dietary fiber, Omega-3 fatty acids, and potassium. Vitamins A, B6, C, D, E, K. Excellent for the heart and brain. Reduces cholesterol in blood vessels and blood pressure. Rich in folic acid: good for the development of cellular tissues (especially during pregnancy). Reduces symptoms of Alzheimer’s disease and other degenerative diseases. Good for weight loss diets. Excellent against arthritis.
OBTAIN: European organic avocados are available in supermarkets in late winter / early spring. From summer they come from tropical countries too far away.
USAGE: Although often used to feed animals, Beetroot is an excellent source of nutrients for humans. Consumed in the salad or juice. Reduces blood pressure almost instantaneously. Prevention of prostate and breast cancers, limited limitation of the development of cancer cells. 100 grams of beet contains enough dietary fiber for daily intake, making it an excellent cure for intestinal disorders. Beet juice is a “potion of vigor” to consume before physical exertion!
USAGE: This fruit is a potent diuretic. Regular consumption of this fruit reduces the risk of urinary infection. Women who suffer from recurring cystitis should consume it for life.
CULTURE: Large American blueberry.
OBTAIN: Large bottles of cranberry juice are found in some broad areas: 1 large glass of juice is equivalent to 250g of fruit.
USAGE: Root with the sweet taste, to consume raw, cooked, or in juice. Rich in potassium, carotene, vitamin A, dietary fiber, pectin. Anti-diarrhea remedy.
OBTAIN: Buy organic carrots from your area.
USAGE: Plant of the same family as the hops, one of the first cultures made by man (about 8’000 years) due to its extreme usefulness and efficiency. There are about 40,000 products derived from hemp: string, hemp wool, oil, textiles, bricks (hempcrete), and of course cannabis consumed for its psychoactive effects (THC), one of the reasons why This plant is banned in most countries. There are medical treatments made from hemp that is allowed, primarily to treat the effects of multiple sclerosis, AIDS or cancer.
GET: It is possible to find crushed hemp seeds on the internet: it is a dietary supplement rich in vitamins and fatty acids, without psychotropic effects, which can be added to yogurts, birches, salads, etc.
USAGE: Good source of mineral salts and vitamins B and C, sufficient to prevent obesity or diabetes.
GET: Eat “hot chestnuts” in winter for vitamins!
Cabbage, cauliflower, broccoli
USE: Excellent intake of vitamins B1, B2, B3, B4, B5, B6, B9, C and K. Omega-3 fatty acid intake. Antioxidant, detoxifying, prevention against cardiovascular diseases and several types of cancer. Digestive, effective anti-inflammatory for the prevention of arthritis, obesity or diabetes. Protects against inflammation and obstruction of arteries and nerve fibers, and reduces the risk of cardiovascular disease. The stem and leaves are also edible.
USE: A bomb of vitamin C had many uses. Boil lemons with the skin for at least 10 minutes to get a horse remedy against flu and colds, to take with honey, cinnamon, etc. Fruits are also good for depression and stress, detoxifying, digestive, diuretics, anti-rheumatism, act against aging skin, hunt insects, a natural disinfectant (against skin infections but also against mold in The fridge or the kitchen furniture), act against a toothache. Also used as a remedy for warts, as an add-on to laundry, as an odor neutralizer, and as a natural bleach for hair (1/4 lemon juice 3/4 water, brush the hair, allow to dry in the sun, 1x / Day for one week).
CULTURE: The lemon tree is a tree of the Mediterranean regions.
OBTAIN: Purchase organic lemons from the nearest area to the market or the fruit and vegetable department.
USAGE: Strengthens the retina, fights macular degeneration (= prevention of a disease that blinds the elderly)
USE: A plant with digestive virtues that goes well with fish. Seeds can also be eaten in cereal bread or a mixture of digestive spices after meals (Indian).
USAGE: Strawberries, like many other berries, are excellent food for the brain’s faculties.
CULTURE: Strawberries grown in the fields, or wild strawberries (also called berries of the four seasons). They are found in the clearings: if the forest takes over, the strawberry leaves their place to the raspberries, then to the brambles (wild mulberry trees). Only harvest wild berries in wild areas without passing people or domestic animals.
GET: In the wild, or at the market and fruit department in the spring. It is sometimes possible to pick directly from the grower.
USAGE: Root, to be consumed cooked. Used in Asian cuisine for its distinctive flavor, this “super-spice” has an incredible number of health benefits: anti-inflammatory, anti-toxin and blood purifier, reduces the risk of food poisoning (in particular for fruits Of the sea). High in magnesium, which helps to relieve muscle aches and pains. Used in herbal tea to fight colds, sinusitis, migraines and sore throat. Good for weight loss diets.
GET Ginger Roots in Organic Stores or Exotic Stores. Herbal teas of ginger, teas, and infusions. Ginger Confit, in the market, in the dried fruit stands: very unusual taste but guaranteed effect!
USAGE: Unclog the arteries, prevention of cardiovascular diseases.
GET: In juice, and with a bit of luck in the exotic fruit section. Avoid grenadine syrup, which often contains 0% fruit extract.
USAGE: For use in Mediterranean cuisine, and in other kitchens once you are accustomed to its particular taste. Olive oil contains monounsaturated (non-hazardous) fats, and low saturated fats (bad for the brain’s faculties). The consumption of olive oil makes it possible to avoid health problems which can appear with other cooking oils.
CULTURE: Olive trees are Mediterranean trees, the olive oil found in France comes almost exclusively from the countries of this region.
OBTAIN Extra-virgin olive oil in a supermarket, or in markets at Italian or southern French dealers.
USE: Kiwis are vitamin C-bombs. A kiwi contains 4 to 12 times more than an orange, three times more than an apple, and 60 times more than the grape. A cure of kiwi can divide by two the duration of a cold or angina. The skin is edible: wash the fruits before eating them with the skin to flatten the “hairs.” Caution: contains allergenic substances.
USE: Much better than sugar for health: replace sugar with honey as much as possible. Honey is anti-bacterial, does not mold, and improves our immune system. Certain types of honey relieve the sore throat. You can take manuka honey which is perfect for anyone and helps in many ways to keep us healthy. You can know more details about best manuka honey from this article.
CULTURE: Beehives. Inquire at local beekeepers.
OBTAIN: Buy local honey, if possible containing the name and address of the beekeeper. Some organic honey is sold overpriced! To be avoided if they do not have a particular origin (e.g., “Europe”), their quality is very relative.
USAGE: To eat in a dessert with other berries of the woods. Blueberry is an excellent antioxidant for the brain, and to combat the decline of cognitive abilities in the elderly.
CULTURE: In the wild, in mountainous regions (1000-1500m), the soil is covered in summer.
OBTAIN: Blueberries are available on the market in summer and until fall. Choose fruits from local production, and devour them because they do not keep long.
USAGE: the Oleaginous Fruit rich in unsaturated fatty acids (Omega-3), rich in minerals, vitamins B and fiber. Antioxidant, prevention of cardiovascular diseases and certain cancers, good for the brain (note its brain shape!) And against stress. WARNING: consumption of walnuts causes canker sores in many people, consume sage or lemon in parallel to attenuate them.
OBTAIN: In the dried fruit section.
USAGE: Effective when dieting for weight loss, reduces cholesterol and the risk of diabetes, improves digestion. In external use, coconut oil is moisturizing for the skin. Rich in protein and calcium.
USE: One of the vegetables most abundant in nutrients. Natural flavor enhancer (especially for dishes based on other vegetables).
USAGE: Grapefruit has antibiotic, antiviral, fungicidal and antiparasitic properties; Grapefruit seed extract is used to make medicines, sold in pharmacies or organic stores.
USAGE: As a condiment on fish or in the salad. Excellent source of protein and magnesium (= energizer), improves the immune system, source of vitamins A, C, and D.
GET: In the dried fruit section.
USAGE: During diets to lose weight: the Apple contains pectin, which helps in satiety and reduces the cravings for nibbling. The apples are rich in vitamins C, minerals and antioxidants: replace the coffee with an apple at the time of the break! The Apple also reduces the risk of Alzheimer’s disease and other diseases of the elderly.
CULTURE: The apples grow until the end of the autumn and can keep for a long time, so it is the winter fruit par excellence! It is possible to find apple plants for gardens, though difficult to get apples when you are a beginner.
OBTAIN Many species proposed in markets and supermarkets. To eat carefully, test several and choose those whose taste you like; For cooking and pastry, ask about the type of apples that best suits each recipe.
USE: The Sacred Cereal of the Incas. Contains proteins, minerals and other nutrients adapted to the vegetarian diet. Does not contain gluten! Helps to be satiated, and thus contributes to combat obesity. Quinoa is cooked much like rice, in 2 to 3 times its volume of water until the water is evaporated (10 to 15 minutes).
GET: We find this cereal more and more commonly in supermarkets, next to rice, millet, couscous, etc.
USAGE: Seeds of red grapes have antioxidant properties that inhibit cancer cells. Consume in fresh fruit or juice (organic).
CULTURE: The vines grow at low altitude (below 800 m) on the sunny hillsides.
OBTAIN: Buy local grapes during the fall. Do not buy grapes from the other side of the world.
USAGE: Spirulina is not an animal, nor a plant, nor a fungus: it is a blue alga, one of the rare that is edible. Recognized for thousands of years for its food virtues, it is now consumed as a dietary supplement. Spirulina contains the eight amino acids necessary for our survival, so it restores the immune system in case of malnutrition or undernourishment and is thus anticancer and antiviral. Spirulina is also rich in Omega-6 fatty acids, chlorophyll (which stimulates the production of red blood cells), and almost all trace elements, vitamins, and minerals that can be cited in the diet. Anti-oxidant, anti-cholesterol, good for the skin, easily assimilated by young children and the elderly, good for weight loss, Stimulates satiety because it is composed of 55% to 70% of proteins. Daily use varies between 2 grams (for children) and 10 grams (for adults), it can be mixed with rice, cereals, pasta, etc. If mixed with water, its bad taste of algae predominates; If mixed with fruit juice, this taste of alga disappears.
CULTURE: It has been known by the Incas and Chad since forgotten times and is now cultivated in developing countries (for malnourished populations) and in countries suffering from radiation (the vicinity of Chernobyl etc.). Spirulina is tanks protected by a tarpaulin, and filled with water in which the spirulina alga is naturally present, under favorable conditions for its development. You can also cultivate it in space to feed the astronauts!
GET: Spirulina is sold agglomerated into filaments or in the form of capsules or tablets. They can be found in retailers of food supplements, as well as maca, acai or hemp seeds. To be sure to buy good quality, it is best to find a local producer in your area who can certify the product’s traceability.
USAGE: Diuretic. Good for arteries fights arteriosclerosis.
USAGE: This apple-based vinegar is a natural hair drip lotion and a cure for angina. Its taste being slightly sweet, it is easy to get used to drinking it with a spoon like syrup for a cough, morning and evening, during the illness. Also good against tension and osteoporosis. In a case of infection of the ear, it can be used as an ear bath (but it must be ensured by a medical control that the eardrum is not pierced, this would cause a risk of meningitis).
OBTAIN: You can find them in supermarkets, regional products or high-end products