Food is one of the sources of calcium. Tooth decay is probably the number one reason why people visit their dentists. In order to strengthen teeth, we recommend consuming foods rich in calcium and vitamin D. Calcium helps form strong enamel in tooth development. Vitamin D promotes production of saliva and plays a vital role in maintaining proper bone density.
This is a great way to get your daily requirements of both calcium and vitamin D. Consuming milk increases the risk of developing kidney stones because it contains oxalate. However, when you are breastfeeding or have babies at home, this can be a good source of nutrition.
It’s best to buy plain yogurt without any added sugars or artificial sweeteners. The live bacteria found in fermented dairy products like yogurt will help build up healthy gut flora.
Hard cheeses such as cheddar cheese, Swiss cheese, and parmesan contain high levels of protein and phosphorus which help promote a stronger immune system. They also provide a low-calorie option that you won’t find in other food groups. When purchasing cheese make sure to choose organic varieties.
Salmon is another great source of omega fatty acids. These are essential for brain function and mood regulation. Omega-3 fatty acids can also reduce inflammation throughout the body. Salmon is considered an oily fish; therefore it provides lots of nutrients and antioxidants.
Beans & Legumes
Black beans, lentils, chickpeas, and soybeans all contain fiber and protein. This food is or are packed with iron and B vitamins.
Spinach, kale, broccoli, collard greens, and cabbage are abundant in calcium. Other green vegetables include mustard greens, turnip greens, arugula, and bok choy. Try to incorporate these into your diet by adding them to salads or using them on sandwiches.
Almonds, walnuts, pecans, pistachios, cashews, hazelnuts, pine nuts, macadamia nuts, chestnuts, and peanuts are full of magnesium. Magnesium is important for muscle and nerve function and many studies show that it may lower blood pressure by improving vascular health.
Flaxseed (Linum usitatissimum), chia seeds, pumpkin seeds, hempseeds, sesame seeds, sunflower seeds, and poppy seeds are all high in zinc and magnesium. They are also rich in fibre, vitamins, minerals, and anti-oxidants.
Fish oil supplements are often recommended to boost immunity. Eating omega 3 fatty acids from salmon, tuna, herring, trout, cod liver oil, anchovies, mackerel, sardines, and rainbow trout has been shown to improve memory, attention span, and overall brain health.
Quinoa, buckwheat groats, bulgur, brown rice, oats, barley, millet, wheat berries, farro, spelt, cornmeal, amaranth, sorghum, rye, and teff are all whole grains. They are loaded with fiber and they are easy to digest. Some even say that eating too much processed grain is actually one of the culprits behind obesity.
Strawberries, blueberries, raspberries, mangos, apples, pears, oranges, grapefruit, kiwis, melons, papayas, avocados, plums, cantaloupe, watermelon, honeydew, tangerines, bananas, lemons, limes, and figs are all fruits. They contain plenty of potassium, vitamins C & E, folate, manganese, copper, phosphorus, magnesium, and fiber. Some foods in this group are acidic so try to eat them raw if possible. A few of my favorites: Kiwi, orange juice, mango nectar, pineapple juice, and strawberries
Avocados, olives, coconut oil, olive oil, almonds, peanut butter, avacado oil, flaxseed oil, sunflower seed oil, tofu, egg yolks, egg whites, duck fat, ghee, lard, and ghee are all foods that are high in monounsaturated fats. Monounsaturated fats are known to lower cholesterol, prevent heart disease, and increase energy.
Drink plenty of water every day. In addition, drink more juice than soda and less alcohol. Studies show that drinking regular amounts of water helps regulate metabolism and keep weight down.
Foods high in soluble and insoluble fibers are beneficial. Examples of soluble fibers include oatmeal, applesauce, prunes, pears, carrots, peas, garlic, cucumbers, bananas, and honey. Insoluble fibers include whole wheat, bran, brown rice, spinach, broccoli, cauliflower, celery, and citrus fruits.
Eat healthy food that has been listed above and Get at least 7 hours of sleep a night. This will help to promote healthy immune response. Get as much restful sleep as possible without waking up frequently during the night.