2021 didn’t start off with a bang for me…I thought it would and I had planned for it to, but it just didn’t. It took some time for me to get my head right and realize that it wouldn’t just magically happen. One day, about two weeks ago, I had kind of an epiphany. I woke up feeling much better (this was after much meditation and reading) and determined to make some changes and hold myself accountable. I tried over the next few days, but one thing was missing. I wasn’t holding myself accountable. I would wake up, make promises to myself, and then…not keep them - and that, made me feel worse than anything else. I decided last Friday to seriously make some changes and keep my promises. I do my best to be accountable to others, but I was seriously letting myself down. I’ll write about the changes in another post, but one of the things that I have been doing is making a conscious effort to eat the healthiest foods I possibly can. I’m not getting any younger and I want to have quality of life as I age!

Loaded Greek Quinoa Salad via Half Baked Harvest

Diet plays a major role in your overall health. Foods that are high in fiber, plant forward, and anti-inflammatory are the most beneficial. Some foods, have more potent health perks than others and are powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and…put you in a better mood! Even people who are healthy can make a few tweaks and the impact will be amazing, Read on to find out the health benefits of 5 amazing superfoods!

Turmeric

By now, I’m sure you’ve heard that turmeric, and most specifically, it’s active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.

Turmeric may possibly be the most effective nutritional supplement you can take. High quality studies show that it has major benefits for your body and brain. Here are some health benefits of turmeric.

As stated above, curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. The problem is that the curcumin content of turmeric is not that high so it would be very difficult to reach the necessary dosage of curcumin (1 gram per day) using the turmeric spice in your foods. You need to take a high quality supplement in addition to using turmeric in your food. There is another caveat…curcumin is poorly absorbed into the bloodstream. Black pepper, contains piperine, which is a natural substance that enhances the absorption of curcumin by 2000%. The best curcumin supplements contain piperine to increase their effectiveness. Curcumin is also fat soluble, so it may be a good idea to take it with a fatty meal.

Scientists now believe that chronic, low-level inflammation plays a major role in almost every chronic, Western disease. This includes heart disease, cancer, metabolic syndrome, Alzheimer’s and various degenerative conditions. Anything that can help fight chronic inflammation is important in preventing and treating these diseases.

Curcumin is strongly anti-inflammatory and so powerful that it has been shown to match the effectiveness of some anti-inflammatory drugs, without the side effects. It fights inflammation at a molecular level.

Curcumin is a potent antioxidant and boosts the activity of your body’s own antioxidant enzymes. This is important because antioxidants protect your body from free radicals.

The benefit that most got my attention is that curcumin boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in your brain. My father died from Alzheimers and my mother is in a memory care unit because she has Alzheimers. Up to now I haven’t taken a turmeric supplement, but you can believe that starting today…I’m going to!

Oh and one more thing…curcumin leads to several changes on the molecular level that may help prevent and perhaps even treat cancer.

Creamy Turmeric Chicken Skillet via The Kitchn

Yogurt and Kefir

Fermented dairy is good for not only your gut. Studies have shown that two servings daily of foods like yogurt and kefir had a 26 percent lower risk of developing coronary heart disease over the next 20 years. The fermentation process adds probiotics and vitamin K2. Probiotics lower blood pressure and cholesterol and vitamin K2 and also decrease the risk of cardiovascular diseases. For best results, opt for yogurt or kefir with no or low amounts of added sugar.

Tea

Pour yourself a cup of tea three times a week to get the full health benefits of this healthy brew. Tea may help maintain your levels of beneficial HDL cholesterol, the type that can carry unhealthy cholesterol out of your bloodstream. The polyphenols in tea could be the the reason for its health benefits. Polyphenols act as antioxidants and inhibit the absorption of lipids, or unhealthy fats. Choose green tea, which has higher levels of antioxidants than black tea and also offers more heart-healthy benefits.

Farfalle Italiane with Matcha Green Tea, Pistachios, Raisins and Zucchini via Apron and Sneakers

Green Vegetables

A diet rich with green vegetables can be one of the best things you can do for your heart health. Green vegetables such as spinach and lettuce and cruciferous vegetables like broccoli and Brussels sprouts offer extra protection against cardiovascular diseases. Greens are a good source of magnesium, which helps control blood pressure, vitamin K, which has been linked to keeping the arteries flexible; and fiber which may help decrease cholesterol levels. Eat three to five servings of green vegetables (the darker the better) per day. Drizzle them with olive oil because pairing them with healthy fats will help your body to absorb their nutrients.

Blueberries

Want to fight dementia…grab a handful of blueberries! Antioxidants found in blueberries provide a benefit in improving memory and cognitive function in adults to potentially prevent Alzheimer's disease! A 2016 study found that blueberries can treat patients who already show signs of mental impairment and can prevent memory loss related to age. Inflammation plays a role in all chronic diseases, and blueberries have a host of benefits that fight inflammation. When selecting berries, remember, that the darker they are, the more antioxidants they have. For the most benefit, eat at least 1/2 cup every day. Frozen berries are just as healthy as fresh so it’s easy to add 1/2 cup to a smoothie!

Healthy Blueberry Muffins via Cookie and Kate

Quite honestly, I already knew most of this information (with the exception of some of the turmeric facts), but for some reason, a reminder can always set me on the right path if I’ve gotten a little off! I hope this post does the same for you!