“Good health takes work and daily upkeep.” Balderdash. It takes literally five minutes a day, by incorporating any and all of the following organic foods in your diet. You just need to make substitutions or start tiny little habits, and within a short while, you’ll be feeling better and more energetic.
Yes, yes, garlic smells. But it’s time we get over it. It’s a nutritional superstar with antibacterial, antifungal and antiviral benefits thanks to its sulfur compounds that function like antioxidants.
How much should you have? You should aim for a garlic clove a day. Chop or crush, let sit for 10 minutes and get healthy!
How do you eat it? Raw would be best. But also slightly difficult. So we’d suggest incorporating in salads, curries or sandwiches and even soups.
Pacific nations, and closer home, South India have known of the benefits of consuming coconut oil for a while now. Coconut oil is actually good for you, as it has good saturated fats and medium-chain triglycerides that actually help you lose weight.
How much should you have? Let’s say up to 1 spoon or 7 ml every day.
How do you eat it? You can actually have it neat. Else, stir into smoothies and even coffee or tea, or use it to make stir fries with a nutty difference.
Cauliflower, cabbage, bok choy, Brussel sprouts and our favourite, broccoli are all cruciferous veggies. No, we lie, we love all cruciferous veggies equally. They’re high in protein and antioxidants as well as other nutrients, and are delicious too! Broccoli, in particular (secretly our favourite), is packed with detox enzymes and folate too,.
How much should you have? ½ a cup everyday – so let’s say at least 3 servings per week.
How do you eat them? Foodie, please. In curries, salads, stir-fries, sandwiches, chutneys and anything else you can think of! We’re hungry now!
Lentils and beans
Human beings need protein – every single day. Organic beans and lentils are excellent sources of proteins for vegans and vegetarians. They’re heart-healthy and full of iron and fibre, as well as being rich in antioxidants
How much should you have? ¾ cup of beans or lentils is equal to one serving of meat – so aim for two servings a day.
How do you eat them? In curries, salads, hummus and more. Also, don’t forget to eat a grain with your serving of beans to complete the protein.
Nuts and seeds
Make nuts and seeds a habit – chew on them in between meals or add them to your morning cereal and you’re making yourself instantly healthier. They offer fibre, protein and antioxidants, as well as essential fatty acids.
How much should you have? 1 to 2 tablespoons per day for seeds and a handful for nuts.
How do you eat them? Chew them whole, add them to dals and curries or salads, or eat them with breads and spreads for a crunchy treat. When it comes to flaxseeds, make sure it’s ground for the best benefits.
And what a sweet finish. Cinnamon makes every dessert complete; and without it, coffee would not be the same. It improves insulin management in diabetics and also has antibacterial and anti-inflammatory benefits. Plus, it’s delicious.
How much should you have? Very little – say around ¼ to ½ teaspoon every day.
How do you eat it? Sprinkle it in your coffee or over fresh fruit and enjoy!