Booster foods are foods containing a high amount of phytonutrients which are needed to protect us from environmental toxins (car fumes, cigarette smoke, water, household cleaners), heavy metal contamination (mercury, lead, aluminum, iron. cadmium) and free radicals which damage our body’s cells.
Below are some of the less known booster foods. Below are some of the lesser known booster foods. Our defenses can be optimized by including the following booster foods in our diet:
Seaweed Vegetables: Algae, kombu/kelp, dulse, arame, wakame contain magnesium, B vitamins, protein, potassium, omega-3 fatty acids, and trace minerals including iron, manganese, and iodine. Seaweed vegetables are a chelator (binder) and help the body remove heavy toxic metals. Iodine supports the thyroid. Add while cooking whole grains and soups. Spices – Garlic, ginger, cinnamon, turmeric, cayenne pepper, curry, mustard powder, nutmeg. Spices have anti-viral, anti-bacterial, antioxidant, anti-fungal properties. Replace salt with spices to reduce sodium in diet and add a new dimension of flavor to foods.
Nutritional Yeast – A good source of B-complex vitamins, selenium, folic acid, zinc, and chromium. Nutritional yeast is important for red cell production, maintaining the meylin sheath that protects nerve cells, regulates blood sugar, reduces cardiovascular disease, and supports the immune system (Mateljan, 2007).1 Add to soups, casseroles, dips, popcorn, vegetables, and rice to add the cheesy flavor of nutritional yeast.
Nuts and Seeds – Nuts and seeds are a powerhouse of omega-3 fatty acids, protein, vitamin A, potassium, zinc, calcium, vitamin E, magnesium, and fiber. Walnuts, almonds, ground flax seeds, pumpkin seeds, sesame seeds, sunflower seeds. Omega-3’s support the prostrate, help with brain function, and reduce inflammation. Vitamin E helps keep our arteries healthy. Lignans can reduce blood pressure and improve cholesterol. Calcium and magnesium improve bone health. Add them to salads, vegetables, hot breakfast cereal, or have a snack.
The recommended serving size for booster foods is 1 teaspoon to 1 tablespoon. Eating 2-4 servings a day of these power-packed foods will help optimize your health.
1 Mateljan, G. (2007). The World’s Healthiest Foods. Canada: George Mateljan Foundation
2 Bauman, E. (2013). Foundations of Nutrition. Penngrove, CA: Bauman College