The Healthiest Foods of All Time

For this week’s health tip, I share the top 10 healthiest foods of all time.

1. Avocados, which are classified as a fruit, are low in fructose and rich in healthy monounsaturated fat and potassium, and research has confirmed the avocado's ability to benefit vascular function and heart health. Avocados also provide close to 20 essential health-boosting nutrients, including fiber, vitamin E, B-vitamins, and folic acid. 2. Swiss chard is an excellent source of vitamins C, E, and A (in the form of beta-carotene) along with the minerals manganese and zinc. When you eat Swiss chard, you get a wealth of antioxidant and anti-inflammatory benefits. The betalain pigments in Swiss chard also support your body's Phase 2 detoxification process. 3. Garlic is rich in manganese, calcium, phosphorus, selenium, and vitamins B6 and C, so it's beneficial for your bones as well as your thyroid. It's thought that much of garlic's therapeutic effect comes from its sulfur-containing compounds, such as allicin, which are also what give it its characteristic smell. 4. Fresh broccoli sprouts are far more potent than whole broccoli, allowing you to eat far less in terms of quantity. For example, research has revealed that three-day-old broccoli sprouts consistently contain anywhere from 10-100 times the amount of glucoraphanin–a chemoprotective compound–found in mature broccoli. 5. Aside from being rich in protein, fiber, vitamin C, B vitamins, calcium, and minerals, mushrooms are excellent sources of antioxidants. In addition, some of the most potent immune supportive agents come from mushrooms, and this is one reason why they're so beneficial for both preventing and treating cancer. 6. Just one cup of kale will flood your body with disease-fighting vitamins K, A, and C, along with respectable amounts of manganese, copper, B vitamins, fiber, calcium, and potassium. With each serving of kale, you'll also find more than 45 unique flavonoids, which have both antioxidant and anti-inflammatory benefits. Kale is also a good source of cancer-fighting sulforaphane and indole-3-carbinol. 7. Spinach is rich in vitamins, minerals, and antioxidants, including folate, vitamin A, iron, potassium, calcium, zinc, and selenium. Spinach also contains flavonoids that may help protect your body from free radicals, while offering anti-inflammatory benefits and antioxidant support. 8. Rich in vitamin K and phytonutrients – caffeic acid, ferulic acid, quercetin, and kaempferol – collard greens help lower oxidative stress in your cells while fighting inflammation. Other phytonutrients in collard greens, specifically diindolylmethane and sulforaphane, have been clinically proven to combat cancer. 9. Tomatoes are an excellent source of lutein, zeaxanthin, and vitamin C (which is most concentrated in the jelly-like substance that surrounds the seeds), as well as vitamins A, E, and B vitamins, potassium, manganese, and phosphorus. Tomatoes are also a particularly concentrated source of lycopene – a carotenoid antioxidant that may significantly lower your risk for stroke and cancer. 10. One serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It's also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. Cauliflower is a good source of choline, contains a B vitamin known for its role in brain development, and a wealth of anti-inflammatory nutrients.

Chiropractic Pregnancy Prenatal Care Information: It is well known that birthing seems to be more comfortable for women who were under chiropractic care during pregnancy. Studies mention how common spinal problems are resolved during pregnancy (up to 90%.) Chiropractic prenatal care is safe, effective, all-natural, and drug-free approach that is perfectly suited for the health and well-being of the pregnant mother and child. In addition, obstetrically trained and certified chiropractors make the ideal prenatal coach by encouraging regular chiropractic and maternal self-care (which includes good nutrition, regular stretching, and exercise and stress management) which can improve the patient’s probability of a healthy and successful natural delivery. A study published in 1991 on chiropractic pregnancy care and delivery labor times found that the hormonal changes that occur during pregnancy can change the shape of the spinal curves and overall posture which can affect organ systems. In this study, 65 women who received chiropractic care from at least the tenth week of pregnancy through labor and delivery experienced mean labor times significantly reduced compared to controls. Women who were in their first-ever pregnancy and received chiropractic care averaged 24% shorter labor times than the average women who were not under chiropractic care. Multiparous women (who had had at least one child prior) averaged 39% shorter labor times versus controls. Chiropractic spinal adjustments keep the segments of the pregnant woman’s hips, pelvis, and lumbar spine moving freely and normally. It permits a constant free flow of all body fluids and a normal venous supply to control function. During the second 6 weeks of pregnancy, the growing fetus and expanding uterus often settle in the hollow of the sacrum, and relief of nausea may be achieved through spinal adjustments. In turn, the spinal adjustments result in an easier pregnancy and an easier delivery. The return of the mother to prepartum health is expedited by adjustments. “Adjustments have a part in the prevention and cure of toxemia” ( as published in Journal of The American Osteopathic Association, Nov.1974, Vol.74, p. 192.).

Dr. Stuart Katzen

Dr. Stuart Katzen

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