Tag Archive | minerals

The Best Foods for Zinc – Why we need this nutrient and ways to include it in our diet

Zinc is an important nutrient that our bodies need in order to stay in optimal health. In this episode of Authentic Self Wellness Radio, you will discover the best ways to incorporate it into your daily diet. Enjoy!

The Best Foods for Zinc


Daily Nutrition Nibble: Nutrition for Lowering High Cholesterol

Do you have high cholesterol? Eat plenty of organically grown vegetables that are rich in nutrients like vitamin E, C, beta-carotene and niacin to help reduce cholesterol oxidation and LDL levels. Garlic and onions have been known to help reduce LDL levels as well due to their sulfur containing phytonutrients. Include oats, barley, nuts, chia seeds, and brown rice into your meals.

Authentic Food of the Day: Garlic

We’ve all heard about garlic and its amazing ability to ward off vampires. ūüôā Did you know that eating garlic has other great benefits for your body? The ancient Egyptians believed that garlic was not only bestowed with sacred qualities but it enhanced the endurance and strength of the slaves that built the pyramids. Garlic is used all around the world in a variety of recipes. Some people enjoy eating garlic cloves raw!¬†Numerous studies have shown that regular consumption of garlic can lower blood pressure and LDL cholesterol.¬†Some studies show that eating garlic two or more times a week can help lower your risk of colon cancer.¬†Garlic contains a concentrated source of calcium, vitamin B1 and phosphorus, protein, and tryptophan.¬†Like onions, garlic is an anti-inflammatory because it contains sulfer containing phytonutrient compounds. This makes it useful for helping attacks of asthma. It can also help reduce the pain and inflammation of osteoarthritis and rheumatoid arthritis.


–¬†Researchers suggest that garlic may be a potent remedy in warding off a common cold. It has also been noted that garlic has strong antibiotic properties, even on bacteria strains that have become resistant to many drugs.

–¬†Cooking garlic for more than 45 minutes generates a substantial loss of nutrients. If you cook garlic for 5-15, you will preserve the health benefits.

Authentic Food of the Day: Blackberries!

I am a berry-addict! I snack on fresh organic berries all of the time and I always add multiple handfuls to my morning smoothies. When they are in season, I love to pick fresh berries or purchase them at my local farmers market. Blackberries are one of my favorite berries because I love their juicy flavor in addition to their amazing health benefits. Blackberries are full of fiber, which helps keep us regular and our digestive system healthy. They are also a good source of magnesium, zinc, iron, and calcium. The deep purple color of these berries is an indicator of compounds (anthocyanins and ellagic acid) that help prevent heart disease, cancers, and signs of aging. These berries have a high content of vitamin E which helps protect our heart and keeps our skin looking and feeling healthy.


–¬†Blackberries contain folate which helps promote healthy blood.

–¬†Looking for a boost of vitamin C? Blackberries fit the bill while keeping our immune system strong.

Authen-tip: Incorporating Carotenoids into your Diet

Ever heard of carotenoids? Are you familiar with what they can do for your body? Carotenoids are a phytonutrient family that represent one of the biggest groups of naturally¬†occurring¬†plant pigments like lutein, zeaxanthin, lycopene, and beta-carotene. Carotenoid-rich foods protect your cells from harmful free radicals, provide a source of vitamin A, keep your eyes and lungs healthy, and boost your immune system. People who smoke, drink a lot of alcohol, or don’t eat many fresh fruits and vegetables need to include more carotenoid-rich foods into their diet. Try eating sweet potatoes, collard greens, kale, papaya, carrots, Swiss chard, and asparagus.