Mustard Greens are a nutrient and fiber-rich superfood.

Mustard Greens are a nutrient and fiber-rich superfood.

Nutrient-dense superfoods are those that are going to offer you the most nutrition and fiber for the least calories, carbohydrates and saturate fats. By sticking to a diet that consists mostly of these foods, you could lose up to two pounds of weight a week, while at the same time facilitating your body’s ability to repair and rejuvenate itself.

Here is a look at his top ten healthy, nutrient-dense food options.

1.    Black Soybeans

Black soybeans are nutritious powerhouses. They contain more antioxidants and proteins than most foods and because they take a very long time to digest, dieters who eat them are able to stave off hunger pangs for longer.  Eating just a half a cup of soybeans before a meal or with a meal can help ingest less carbohydrate and also add more fiber to their diet.

2.    Turmeric

Antiseptic, antioxidant and anti-inflammatory in nature, turmeric is a spice that is found in many curries. The bright pigments in turmeric are healing agents that give curry its yellow color. Turmeric may protect against cancer and Alzheimer’s and it is also known for relieving pain. Just sprinkle it on top of curries, meat or vegetables to enjoy its benefits.

3.    Coconut Oil

Coconut oil is a heart-healthy antioxidant that helps protect the body against viruses and bacteria and that can also help boost thyroid function, control blood sugar, reduce cholesterol and dissolve fat. You can use coconut oil in place of other cooking oils or just have two tablespoons of it a day. It is best consumed in raw form.

4.    Chia Seeds

Chia seeds are super seeds that have 500% more cilium than milk and the same amount of omega-3 acids as wild salmon. They are also very rich in fiber and slow down the digestion of carbs to keep your weight and your blood sugar levels low. Stir two tablespoons of chia seeds into a liquid or a smoothie to enjoy the benefits every day.

5.    Cocoa

Cocoa is rich in flavonoids and chemicals that help fight diabetes, strokes, heart disease and high blood pressure.  It is recommended that you eat dark chocolate that is at least 70% cocoa. Cocoa also helps boost endorphins and put you in a good mood.

6.    Lingonberries

Lingonberries are a powerful superfood. They are thirty percent more powerful than blueberries when it comes to fighting inflammation, cancer, and diabetes. Not always widely available fresh, you can buy them frozen or as a jam and add to smoothies.

7.    Eggs

Eggs are advertised as the “perfect food” and its true. They are loaded with nutrients and have all of the carotenoids essential to protect your vision from degrading due to aging. They have all of the vitamins, calcium, and magnesium and prevent fatigue because they are so rich in protein.

8.    Beet Juice

Beet juice protects the liver, dilates the blood vessels and contains iron that helps deliver oxygen to the body. This super juice also contains phytonutrients that help lower your blood pressure.  Juicing your own beet juice will provide you with many benefits.

9.    Mustard Greens

Mustard greens are rich in vitamin K and contain minerals that enhance bone strength.  They also help cleanse the body of the bile acids that create cholesterol. Eating them raw or steamed is the best way to enjoy their benefits completely.

10.    Sweet Potatoes

Sweet potatoes are rich in beta-carotene and anti-oxidants as well as vitamin C and Vitamin A.  They are known for boosting the immune system and for prolonging life.  You can bake them, mash them or roast them with heart-healthy coconut oil or olive oil.

For more information about holistic nutritional health, anti-aging strategies, Toronto weight loss or to book a consultation about antany health issue you may be experiencing, visit the Pinewood Natural Healthcare Centre website that has a list of full services and products at or call our Toronto Office at (416)-656- 8100. We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at and we would be happy to answer any question that you have about our holistic health services.

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