If you look around in your grocery store these days, you’ll see a wide range of products that tout the fact that they’re healthy because they are fortified with flax and/or flax seeds, such as tortilla chips, cereals, breads, baked goods, and more. The question is, does this really mean all of these products are healthier?

Flax in Two Forms

Let’s start by discussing the actual health benefits of flax. Flax is an excellent source of fiber and Omega 3 fats, a.k.a. “the healthy good-for-you-fat.” These fats actually help you lower your cholesterol, but like all food, should still be eaten in moderation and balance. According to the National Cancer Institute, flax also has potential cancer fighting properties, although further study is needed.

Flax and all of its nutritional benefits can be absorbed in the body in two ways. It can either be ground up or sprinkled into foods, or it can be used as flax seed oil. However, flax seed oil has a very delicate chemical nature. Because of this, it must remain refrigerated and lasts only approximately 90 days. This oil can be used as a topping on vegetables or added to salads and dressings. However, it cannot be cooked.

They may not be in the Guinness Book of World Records, but these foods are deserving of accolades and recognition. Be sure to add these to your diet to give yourself a much needed nutrition boost.

1. Salmon

Salmon is a great source of Omega fatty 3 acids.  This health booster is great at lowering “bad” LDL cholesterol while increasing “good” HDL cholesterol. Salmon is also a very versatile protein source and can be a good substitute for meat.

It is recommended that you consume 2 servings of salmon a week. Wild salmon is considered the healthiest, and can be sold canned or frozen too.

In my previous post on how to read food labels, I listed some ingredients to avoid which were bad for your health. Foremost on the list is white or refined sugar, and I’d like to explain why.

Do You Even Know What Refined Sugar Really Is?

White sugar is crystallized sucrose made from beet or cane juice. Sounds safe right? Did you know that during the refinement process, all vitamins, minerals, protein, fiber and water are stripped away? What is left is this chemical product that has no nutritional value, and is a whopping 774 calories per cup. Amazingly, the typical American still consumes two to three pounds of white sugar every week.

Refined Sugar Stunts Growth, Immune System

What is Tofu?

Tofu is a soft cheese-like food made by compressing curdled soymilk into blocks. It has a very mild taste, absorbing the flavor of anything it is paired with. Silken tofu is smooth and breaks easily like an egg custard Italian panna cotta, while firm tofu is springy and porous, and can substitute for meat in many dishes.

Powerful Food?

Tofu is definitely a  power food because of its nutritional value.  Tofu is high in protein, iron, and several other minerals, while being low in cholesterol and other fats. Tofu also takes a short time to cook. As opposed to roasting meat for an hour or more, tofu can be quickly pan fried in a matter of minutes or even eaten raw in soups or desserts. With these facts in mind, it's simple to see why many people opt for this power food instead of red meat streaked with fat.

Plus, on its owns, tofu has virtually no taste, but it easily absorbs any flavor you pair it with. It can take on any marinade, herb, spice, sauce, or anything else you cook it in, so it can be very diverse across many different types of cuisines.

What Are The Health Benefits of Tofu?

Tofu is a rich source of both high quality protein and B-vitamins, so it’s the natural substitute for meat in vegetarian recipes.  Tofu also contains a high amount of calcium, which originates from the coagulant in the curdling process.  This is when the soy proteins are precipitated with calcium, which is essential to the prevention of osteoporosis.

Like most other soy foods, tofu reduces heart disease by lowering the level of the "bad" LDL cholesterol, and as the result maintaining the level of "good" HDL cholesterol.

Tofu is also rich in isoflavones. Firm tofu contains about 35mg isoflavones per 100g. Isoflavones reduce the risk of osteoporosis,a disease associated with reduced bone density and increased bone fractures. Isoflavones also reduce the risk of breast prostate cancer, and inhibit menopausal symptoms like mood swings and hot flashes.

Have you heard about the man who went to see his doctor? He said, “Doctor, Doctor I feel like a goat.” The doctor, surprised, said, “How long have you felt like that?” The man replied, “Since I was a kid.”

Jokes aside, I can imagine the average person on the street squirming at the thought of drinking milk that came from a goat. It’s a little unusual in the United States, yes, but goat milk packs so many benefits that I really must challenge you to try it. Chances are you’ve already tried some goat milk products. Goat milk is used in many fine foreign cheeses, such as Greek feta, the Italian Caprino, and a number of French Chèvres[2]. It also makes a popular moisturizer, thought to keep the skin elastic and smooth.

Goat Milk vs. Cow Milk

I love eating yogurt with my kids in the morning, poured over fresh birch muesli or over oatmeal, tangy and sweet with glistening, ripe fruit. I even sneak it into lunch, pairing grilled chicken kebabs with delicious tzatziki, a cold, creamy blend of yogurt, spices, fresh garlic and cucumber. And all the while I’m purring like a cat knowing this 5,400 year old food product is not only rich in calcium, riboflavin, protein and B12, but that it’s also got some hidden benefits up its sleeve.

1. Yogurt for Weight Loss
For one, did you know that yogurt effectively aids weight loss?  A study published in the International Journal of Obesity (11 January 2005) found that obese individuals who ate 3 servings of low fat yogurt a day as part of a low calorie diet lost 22% more weight than the control group who only cut back on calories and did not have extra calcium. They also lost 81% more abdominal fat.[1]” An additional study by the University of Washington in Seattle showed that people who consumed a 200-calorie yogurt snack felt significantly fuller and subsequently ate less than people who consumed other types of 200-calorie snacks [2]. So make yogurt part of your daily diet today - but if you want to lose weight, opt for unsweetened, natural yogurt over ripe fruit, instead of varieties that are higher in sugar and empty calories.

Leafy green vegetables are low in calories and therefore ideal for weight management.  In addition, they are also useful in reducing cancer and heart disease because they are low fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium.

Leafy green vegetables are rich in phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. Studies have shown that a daily serving of green leafy vegetables lowers the risk of cardiovascular disease by 11%.   The frequent consumption of green salads is associated with a lower risk of mortality among Americans.

The high magnesium content and low glycemic index of leafy green vegetables are essential for people with type 2 diabetes.  An increased serving daily of green leafy vegetables was associated with 9% lower risk of diabetes.  These vegetables are also high in vitamin K which is important for osteocalcin, a protein needed for bone health.  Certain leafy green vegetables are good sources of calcium and iron. The rich beta-carotene content is also converted to vitamin A which helps to improve the immune function.  Children should have a daily intake of leafy greens which provides a good source vitamin A in the body.