Superfoods Experiment – Nutrient Dense Food Chart

Here’s a scientific approach to the idea of superfoods. First, a little background on the experiments objective.

Powerhouse fruits and vegetables (PFV), foods most strongly associated with reduced chronic disease risk, are described as green leafy, yellow/orange, citrus, and cruciferous items, but a clear definition of PFV is lacking . Defining PFV on the basis of nutrient and phytochemical constituents is suggested.

However, uniform data on food phytochemicals and corresponding intake recommendations are lacking. This article describes a classification scheme defining PFV on the basis of 17 nutrients of public health importance per the Food and Agriculture Organization of the United Nations and Institute of Medicine (ie, potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K).

Now keep in mind that this experiment doesn’t take into account antioxidants or other benefits to eating superfoods. The focus is the density of the 17 above mentioned nutrients in the foods evaluated.

Superfoods Experiment Results

Item Nutrient Density Score

Watercress 100.00

Chinese cabbage 91.99

Chard 89.27

Beet green 87.08

Spinach 86.43

Chicory 73.36

Leaf lettuce 70.73

Parsley 65.59

Romaine lettuce 63.48

Collard green 62.49

Turnip green 62.12

Mustard green 61.39

Endive 60.44

Chive 54.80

Kale 49.07

Dandelion green 46.34

Red pepper 41.26

Arugula 37.65

Broccoli 34.89

Pumpkin 33.82

Brussels sprout 32.23

Scallion 27.35

Kohlrabi 25.92

Cauliflower 25.13

Cabbage 24.51

Carrot 22.60

Tomato 20.37

Lemon 18.72

Iceberg lettuce 18.28

Strawberry 17.59

Radish 16.91

Winter squash (all varieties) 13.89

Orange 12.91

Lime 12.23

Grapefruit (pink and red) 11.64

Rutabaga 11.58

Turnip 11.43

Blackberry 11.39

Leek 10.69

Sweet potato 10.51

Grapefruit (white) 10.47

Calculated as the mean of percent daily values (DVs) (based on a 2,000 kcal/d diet) for 17 nutrients (potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K) as provided by 100 g of food, expressed per 100 kcal of food. Scores above 100 were capped at 100 (indicating that the food provides, on average, 100% DV of the qualifying nutrients per 100 kcal).

I hope these results help people that are looking to maximize their nutrient intake by choosing the superfoods that will deliver more for less.

> Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach | Center for Disease Control and Prevention

Jun 23, 2014Jun 17, 2016

Printable List of Monsanto Owned “Food” Producers

In light of the recent public anger over the Monsanto Protection Act, here’s a simple, printable list of companies that use Monsanto products.

GMO’s are currently surrounded in controversy, but by avoiding products made by companies on this list, you ensure your money isn’t going to Monsanto.

The list is up to date as of June 2014, simply click on it and choose Print from your browser’s menu.

> Printable Products List | Real Farmacy

Jun 1, 2014Jun 17, 2016

GMO Foods to Avoid – Say No to Monsanto!

The GMO Foods that are listed below are some of the most important to avoid.

These foods are linked to the most health issues and the effects of eating them are not fully known at this time.

10 GMO Foods to Avoid

Corn

Corn has been modified to create its own insecticide. The U.S. Food and Drug Administration (FDA) has declared that tons of genetically modified corn has been introduced for human consumption.

Monsanto has revealed that half of the US’s sweet corn farms are planted with genetically modified seed. Mice fed with GM corn were discovered to have smaller offspring and fertility problems.

Soy

Soy has also been genetically modified to resist herbicides. Soy products include soy flour, tofu, soy beverages, soybean oil and other products that may include pastries, baked products and edible oil. Hamsters fed with GM soy were unable to have offspring and suffered a high mortality rate.

Cotton

Like corn and soy, cotton has been designed to resist pesticides. It is considered food because its oil can be consumed.

Its introduction in Chinese agriculture has produced a chemical that kills cotton bollworm, reducing the incidences of pests not only in cotton crops but also in neighboring fields of soybeans and corn. Incidentally, thousands of Indian farmers suffered severe rashes upon exposure to BT cotton.

Papaya

The virus-resistant variety of papaya was commercially introduced in Hawaii in 1999. Transgenic papayas comprised three-fourths of the total Hawaiian papaya crop.

Monsanto bestowed upon Tamil Nadu Agricultural University in Coimbatore technology for developing papaya resistant to the ringspot virus in India.

Rice

This staple food from South East Asia has now been genetically modified to contain a high amount of vitamin A. Allegedly, there are reports of rice varieties containing human genes to be grown in the US. The rice will create human proteins useful for dealing with infant diarrhea in the 3rd world.

China Daily, an online journal, reported potential serious public health and environment problems with genetically modified rice considering its tendency to cause allergic reactions with the concurrent possibility of gene transfers.

Tomatoes

Tomatoes have now been genetically engineered for longer shelf life, preventing them from easily rotting and degrading. In a test conducted to determine the safety of GM tomatoes, some animal subjects died within a few weeks after consuming GM tomatoes.

Rapeseed

In Canada, this crop was renamed canola to differentiate it from non-edible rapeseed. Food stuff produced from rapeseed includes rapeseed oil (canola oil) is used to process cooking oil and margarine. Honey can also be produced from GM rapeseed.

German food surveillance authorities discovered as much as a third of the total pollen present in Canadian honey may be from GM pollen. In fact, some honey products from Canada were also discovered to have pollen from GM rapeseed.

Dairy products

It has been discovered that 22 percent of cows in the U.S. were injected with recombinant (genetically modified) bovine growth hormone (rbGH). This Monsanto created hormone artificially forces cows to increase their milk production by 15 percent.

Milk from cows treated with this milk inducing hormone has increased levels of IGF-1 (insulin growth factors-1). Humans also have IGF-1 in their system. Scientists have expressed concerns that increased levels of IGF-1 in humans have been associated with colon and breast cancer.

Potatoes

Mice fed with potatoes engineered with Bacillus thuringiensis var. Kurstaki Cry 1 were found to have toxins in their system. Despite claims to the contrary, this shows that Cry1 toxin was stable in the mouse gut. When the health risks were revealed, it sparked a debate.

Peas

Peas that have been genetically modified have been found to cause immune responses in mice and possibly even in humans. A gene from kidney beans was inserted into the peas creating a protein that functions as a pesticide.

> Top 10 GMO Foods to Stop Eating | Higher Perspective

Aug 26, 2012Jun 17, 2016

Eat Your Colors Every Day to Balance Your Diet (Guide)

Eating your fruits and veggies is definitely important. What is also important is the color of the fruits and veggies you eat. Each color comes with a variety of different nutrients and benefits. Eat a mix of colors every day and enjoy a balanced diet that will maintain your health.

Red Fruits and Vegetables

Contain the nutrients lycopene, ellagic acid, quercetin, and hesperidin, to name a few. These nutrients reduce the risk of prostate cancer and tumor growth. They lower blood pressure and LDL cholesterol levels. They also scavenge for harmful free-radicals and support join tissue in arthritis cases.
List Of Red Fruits and Vegetables

Beets
Blood oranges
Cherries
Cranberries
Guava
Papaya
Pink grapefruit
Pink/Red grapefruit
Pomegranates
Radicchio
Radishes
Raspberries
Red apples
Red bell peppers
Red chili peppers
Red grapes
Red onions
Red pears
Red peppers
Red potatoes
Rhubarb
Strawberries
Tomatoes
Watermelon

Green Fruits and Vegetables

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels. They normalize digestion time, support retinal health and vision. They also fight harmful free-radicals and boost immune system activity.

List Of Green Fruits and Vegetables

Artichokes
Arugula
Asparagus
Avocados
Broccoflower
Broccoli
Broccoli rabe
Brussel sprouts
Celery
Chayote squash
Chinese cabbage
Cucumbers
Endive
Green apples
Green beans
Green cabbage
Green grapes
Green onion
Green pears
Green peppers
Honeydew
Kiwifruit
Leafy greens
Leeks
Lettuce
Limes
Okra
Peas
Sno Peas
Spinach
Sugar snap peas
Watercress
Zucchini

Blue and Purple Fruits and Vegetables

Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. These nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anti-carcinogens in the digestive tract, and limit the activity of cancer cells.

Black currants
Black salsify
Blackberries
Blueberries
Dried plums
Eggplant
Elderberries
Grapes
Plums
Pomegranates
Prunes
Purple Belgian endive
Purple Potatoes
Purple asparagus
Purple cabbage
Purple carrots
Purple figs
Purple grapes
Purple peppers
Raisins

White Fruits and Vegetables

Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, which reduces the risk of hormone-related cancers.

List Of White Fruits and Vegetables

Bananas
Brown pears
Cauliflower
Dates
Garlic
Ginger
Jerusalem artickoke
Jicama
Kohlrabi
Mushrooms
Onions
Parsnips
Potatoes
Shallots
Turnips
White Corn
White nectarines
White peaches

Orange and Yellow Fruits and Vegetables

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer. They lower LDL cholesterol and blood pressure. Promotes collagen formation and healthy joints. They fight harmful free radicals and work with magnesium and calcium to build healthy bones.

Apricots
Butternut squash
Cantaloupe
Cape Gooseberries
Carrots
Golden kiwifruit
Grapefruit
Lemon
Mangoes
Nectarines
Oranges
Papayas
Peaches
Persimmons
Pineapples
Pumpkin
Rutabagas
Sweet corn
Sweet potatoes
Tangerines
Yellow apples
Yellow beets
Yellow figs
Yellow pears
Yellow peppers
Yellow potatoes
Yellow summer squash
Yellow tomatoes
Yellow watermelon
Yellow winter squash

Aug 14, 2012Jun 17, 2016

The Most Powerful Food Combinations

Who came up with the idea that we are supposed to drink orange juice at breakfast? And why, if oatmeal is so good for us, do we eat that only in the morning as well? Nutritionists are starting to realize enjoying the two together is healthier than eating each of them alone.

Epidemiologist David R. Jacobs, Ph.D., of the University of Minnesota calls it food synergy, and he, along with many other nutritionists, believes it might explain why Italians drizzle cold-pressed olive oil over tomatoes and why the Japanese pair raw fish with soybeans.

As researchers work to unravel the complexities of the interactions of the foods we eat, try the most powerful food combinations currently known to science.

1. Tomatoes & Avocados

Tomatoes are rich in lycopene, a pigment-rich antioxidant known as a carotenoid, which reduces cancer risk and cardiovascular disease. Fats make carotenoids more bioavailable, a fact that makes a strong case for adding tomatoes to your guacamole.

“The lycopene in tomato products such as pasta sauce is better absorbed when some fat (e.g., avocado) is present than if the sauce were made fat free.” says registered dietitian Susan Bowerman of California Polytechnic State University.

2. Oatmeal & Orange Juice

A study from the Antioxidants Research Lab at the U.S. Department of Agriculture shows that drinking vitamin C-rich orange juice while eating a bowl of unprocessed oatmeal cleans your arteries and prevents heart attacks with two times as much efficacy than if you were to ingest either breakfast staple alone. The organic compounds in both foods, called phenols, stabilize your LDL cholesterol (low-density lipoprotein, or so-called “bad” cholesterol) when consumed together.

3. Broccoli & Tomatoes

In a recent Cancer Research study, John W. Erdman Jr., Ph.D., of the University of Illinois, proved that the combination shrunk prostate-cancer tumors in rats.

“We know that tomato powder lowers the growth of tumors,” says Erdman. “We know that broccoli does too. And we know they’re better together. But it’s going to take years to find out why.”

4. Blueberries & Grapes

“Studies have shown that the antioxidant effects of consuming a combination of fruits are more than additive but synergistic.” says Bowerman.

A study published in the Journal of Nutrition by Rui Hai Liu, Ph.D., from Cornell University’s department of food science, looked at the antioxidant capacity of various fruits individually (apples, oranges, blueberries, grapes) versus the same amount of a mixture of fruits, and found that the mix had a greater antioxidant response.

5. Apples & Chocolate

Apples, are known to be high in an anti-inflammatory flavonoid called quercetin, especially in their skins. (Note: It’s important to buy organic because pesticides concentrate in the skins of conventionally grown apples.) By itself, quercetin has been shown to reduce the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers.

Chocolate, grapes, red wine, and tea, on the other hand, contain the flavonoid catechin, an antioxidant that reduces the risks for atherosclerosis and cancer. Together, according to a study done by Barry Halliwell, Ph.D., a leading food science professor at the National University of Singapore, catechins and quercetin loosen clumpy blood platelets, improving cardiovascular health and providing anticoagulant activity. Quercetin is also found in buckwheat, onions, and raspberries.

Susan Kraus, a clinical dietitian at Hackensack University Medical Center in New Jersey, recommends the following combinations: sangria with cut-up apples; green tea with buckwheat pancakes and raspberries; and kasha (roasted buckwheat, made in a pilaf) cooked with onions.

6. Lemon & Kale

“Vitamin C helps make plant-based iron more absorbable,” says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute. It actually converts much of the plant-based iron into a form that’s similar to what’s found in fish and red meats. (Iron carries oxygen to red blood cells, staving off muscle fatigue.)

Kennedy suggests getting your vitamin C from citrus fruits, leafy green vegetables, strawberries, tomatoes, bell peppers, and broccoli, and getting plant-based iron from leeks, beet greens, kale, spinach, mustard greens, Swiss chard, and fortified cereals.

So whether you’re sautéing dark greens or making a salad, be sure to include a squeeze of citrus. You’ll increase your immunity and muscle strength with more punch than by eating these foods separately.

7. Soy & Salmon

According to Mark Messina, Ph.D., professor at Loma Linda University, an isoflavone in soy called genistein inhibits enzymes in the colon and prostate, raising the amount of vitamin D bioavailability in those tissues.

“The higher vitamin D levels may offer protection against cancer,” says Messina. “There is emerging research suggesting that vitamin D reduces cancer risk, and many people don’t get enough of the vitamin. You do make it in your skin, but most people don’t make enough.”

Fish such as salmon and tuna are high in vitamin D, so take a cue from the Asian diet and eat fish with a side of edamame.

8. Peanuts & Whole Wheat

According to Diane Birt, P.D., a professor at Iowa State University and a food synergy expert, the specific amino acids absent in wheat are actually present in peanuts. You need, and very rarely receive in one meal, the complete chain of amino acids (the best form of protein) to build and maintain muscle, especially as you get older.

So enjoy a peanut-butter sandwich right after a workout instead of drinking a terrible gym-rat shake.

9. Red Meat & Rosemary

Grilling over an open flame produces nasty carcinogens, but if you get a little more experimental with your spices, you can temper the cancer-causing effects of the charred flesh.

The herb rosemary, which mixes well with all kinds of grilled foods and contains the antioxidants rosmarinic acid and carnosic acid, was recently shown in a Kansas State University study to lower the amount of the cancer-causing heterocyclic amines (or HCAs) that appear in the charred meat when you grill at temperatures of 375°F to 400°F. It’s thought that the herb’s antioxidants literally soak up the meat’s dangerous free radicals.

10. Garlic & Fish

Minerals such as zinc, iron, copper, iodine, and selenium work as cofactors to make the best use of the natural anti-inflammatory and cholesterol-reducing fish oils EPA and DHA.

Cooking your fish with garlic lowers your total cholesterol better than eating those fillets or cloves alone. A study at University of Guelph, in Ontario, found that garlic keeps down the small increase in LDL cholesterol that might result from fish-oil supplements.

11. Eggs & Cantaloupe

According to Kennedy, a very basic food synergy is the concept of eating protein with foods that contain beneficial carbohydrates, which we need for energy. Protein, Kennedy reminds us, slows the absorption of glucose, or sugar, from carbohydrates.

Cut as many bad carbs (i.e., anything white, starchy, and sugary) as you want. But when you eat healthful carbs (whole grains, fruit, vegetables), don’t eat them on their own.

12. Almonds & Yogurt

We already know that good fats help increase lycopene absorption. But did you know that many essential vitamins are activated and absorbed best when eaten with fat?

Vitamins that are considered fat-soluble include A, D, and E. Carrots, broccoli, and peas are all loaded with vitamin A and should be paired with a healthy fat such as the kind found in olive oil. Vitamin D—rich products include fish, milk, yogurt, and orange juice.

So toss some almonds into your yogurt, eat full-fat dairy foods, and pair your morning OJ with a slice of bacon. To get the most vitamin E with fat-soluble foods, try baked sweet-potato slices or spinach salad topped with olive oil.

> Powerful Food Combinations | Men’s Health

Jul 31, 2012Jun 17, 2016

Nutrition Tips To Boost a Healthy Sex Drive (Guide)

This list of vitamins and foods will promote better sexual health through proper nutrition. Plan meals accordingly so that you naturally consume enough of these vitamins to reap the benefits they have to offer. Keep in mind that consumption of these vitamins for a better sex life and better health should be a lifelong priority, rather than a short-term nutrition or weight loss goal.

Foods Rich in Vitamin A

Vitamin A is essential for normal reproduction, and a deficiency of Vitamin A has been shown to cause atrophy of the testicles and ovaries in male and female rats, leading to sterilization. Here are some foods known to be rich in Vitamin A.

Sweet Potatoes

With their bright orange color sweet potatoes are packed with vitamin A. Sweet potatoes provide 19218IU (384% DV) of vitamin A per 100 gram serving, or 38436IU (769% DV) in a cup of mashed sweet potato, and 21909IU (438% DV) in a medium sized sweet potato.

Carrots

Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 16706IU (334% DV) for vitamin A. That is 10191IU (204% DV) for a medium sized carrot, and 2069IU (41% DV) for a single baby carrot.

Lettuce

Dark colorful lettuces provide the most vitamin A with Red and Green Leaf lettuces providing 7492IU (150% DV) per 100 gram serving, 2098IU (42% DV) per cup shredded, and 1274IU (25% DV) per leaf. Iceberg only provides 502IU (10% DV) per 100g, 361IU (7% DV) per cup shredded, and 75IU (2% DV) per leaf.

Cantaloupe

Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU (47% DV) in a medium sized wedge.

Foods Rich in Vitamin B1

Vitamin B1 is essential to energy production and the metabolism of carbohydrates, proteins and fats, so a deficiency of vitamin B-1 can lead to decreased energy and reduced sex drive. More symptoms of deficiency include fatigue, decreased alertness, constipation and heart symptoms (like rapid heartbeat). Here are a few specific foods rich in vitamin B-1.

Pork Chops

Pork chops are relatively inexpensive and low in cholesterol compared to most meats, they also contain a high amount of vitamin B1. A 100 gram serving will provide 1.2mg (83% DV) of thiamin (B1), which is 0.85mg (57% DV) per chop.

Pistachios

Pistachios are a great snack and also a good source of potassium and copper. 100 grams of pistachios provides 0.87mg of thiamin (B1) or 58% DV. That is 0.24mg or 16% of the DV per ounce.

Macadamia Nuts

Macadamia nuts provide 0.7mg (47% DV) of vitamin B1 per 100 gram serving, or 0.2mg (13% DV) per ounce.

Pecans

Pecans provide 0.66mg (44% DV) of vitamin B1 per 100 gram serving, or 0.19mg (12% DV) per ounce.

Foods Rich in Vitamin B3

Vitamin B3 is also called niacin. A deficiency of vitamin-B3 can lead to skin eruptions, bowel problems and even mental problems. Sex life is impacted by the presence of vitamin B-3 because it increases blood flow to the extremities, including the brain. Problems with the nerve and digestive systems caused by vitamin B-3 deficiency can negatively affect your sex life.

Veal (Lean)
The top round cut of pan fried lean veal provides 12mg (60% DV) of niacin per 100 gram serving, or 36.6mg (183% DV) per pound, and 10.2mg (51% DV)in a typical 3 ounce serving.

Chicken (White Meat)
The white meat of chicken (breast, or tenders) provides 12.4mg (62% DV) of niacin per 100 gram serving, 13.3mg (66% DV) in half a chicken, and 17.4mg (87% DV) per cup.

Sun-dried Tomatoes
Sun-dried tomatoes are a high iron and potassium food. They are great in sauce, on pizza, and even in salads. 100 grams of sun-dried tomatoes provides 9.1mg (45% DV) of niacin, or 4.9mg (24% DV) per cup, and 0.18mg (1% DV) per piece.

Bran (Rice and Wheat)

Crude rice and wheat bran are rich in vitamin B6 as well as vitamin B3 (niacin). Eat whole foods like brown rice, and whole wheat bread. Rice bran contains the most niacin with 34mg (170% DV) per 100g serving, or 40.1mg (201% DV) per cup, 2.5mg (13% DV) per tablespoon. Wheat bran contains 13.6mg (65% DV) per 100 gram serving, or 7.9mg (39% DV) per cup, 0.493mg (2.4% DV) per tablespoon.

Foods Rich in Vitamin C

Vitamin C influences a good sex life with its role in the absorption of iron, the formation of blood cells and the metabolism of the adrenal gland, all processes that affect your sex life. Iron helps oxygenation of the tissues for energy production, while blood carries oxygen, hormones and nutrients to the organs, glands and tissues. The adrenal gland produces lots of hormones that influence your sex life, including a hormone that helps to stimulate orgasm. In addition, vitamin C also strengthens your immune system, protects against stress and helps keep your joints limber and active.

Guavas

Depending on variety, guavas can provide as much as 228mg (381% DV) of vitamin C per 100g serving, 377mg (628% DV) per cup, and 126mg (209% DV) per fruit.

Bell Peppers

A staple of pasta sauce and pizza the sweet bell pepper packs a high vitamin C punch. Yellow peppers provide the most vitamin C with 184mg (206% DV) per 100 gram serving, 341mg (569% DV) per pepper, and 95mg (159% DV) in 10 sliced strips. Green peppers provide the least vitamin C with 132mg (220% DV) per pepper.

Broccoli, Cauliflower, Brussels Sprouts

Broccoli provides 89mg (149% DV) of vitamin C in a 100g serving, 81mg (135% DV) per cup chopped, 28mg (46% DV) per piece. Raw cauliflower provides much less with 46mg (77% DV) per cup, raw brussles sprouts provide 75mg (125% DV) per cup, 16mg (27% DV) per sprout.

Oranges and Clementines (Tangerines)
Oranges, citrus fruits, and their zest (the shavings of their peel) are all high in vitamin C. Oranges provide 59mg (99% DV) per 100 gram serving, 98mg (163% DV) per cup, and 83mg (138% DV) per orange. Clementines, or tangerines, provide 49mg (81% DV) per 100 gram serving, or 36mg (60% DV) per fruit.

Red and Green Hot Chili Peppers
An excellent way to spice up soups, curries, and sauces, green chillies provide the most vitamin C than any other food with 242.5mg (404% DV) per 100 gram serving, 181.88mg (303% DV) in a half cup chopped, and 109.13mg (182% DV) in a single green chili pepper. Red chillies provide 144mg (240% DV) of vitamin C per 100g serving, 108mg (180% DV) per half cup chopped, and 65mg (108% DV) per pepper.

Foods Rich in Vitamin D

Studies in men found that when Vitamin D is elevated, so is testosterone. The inverse is true as well. When Vitamin D is decreased so is testosterone. And we all know testosterone is important for our sex drives.

Fortified Cereals

Exercise caution and check food labels when purchasing cereals, be sure to pick products that have little or no refined sugars, and no partially hydrogenated oils! Fortified cereals can provide up to 342IU (57% DV) per 100 gram serving (~2 cups), and even more if combined with fortified milk.

Oysters

In addition to vitamin D, Oysters are a great source of vitamin b12, zinc, iron, manganese, selenium, and copper. Oysters are also high in cholesterol and should be eaten in moderation by people at risk of heart disease or stroke. Raw wild caught Eastern Oysters provide 320IU (80% DV) per 100 gram serving, 269IU (67% DV) in six medium oysters.

Caviar (Black and Red)

Caviar is a common ingredient in sushi and more affordable than people think. Caviar provides 232IU (58% DV) of vitamin D per 100 gram serving, or 37.1IU (9% DV) per teaspoon.

Mushrooms

More than just a high vitamin D food, mushrooms also provide Vitamin B5(Pantothenic Acid) and copper. Lightly cooked white button mushrooms provide the most vitamin D with 27.0IU (7% DV) per 100 gram serving, or 7.6IU (2% DV) per ounce.

Foods Rich in Vitamin E

Taking vitamin E supplements or changing your diet to incorporate foods rich in vitamin E can help improve the quality of sperm. Research published in the March-April 2003 issue of “Archives of Andrology” indicates that study participants who took 400 mg of vitamin E in conjunction with 225 mcg of selenium showed improvements in sperm motility. How well your sperm are able to move directly impacts your fertility as sperm need to be able to make their way over distances to fertilize an egg.

Almonds
Almonds are best as a snack in raw whole form, but can also be found as almond butter and almond milk. Almonds provide 26.2mg (175% DV) of vitamin E in a 100g serving, 37.5mg (250% DV) per cup, and 0.3mg (2% DV) of vitamin E in an almond.

Pickled Green Olives

Olives have no end to culinary use, great in pasta sauce, pizzas, salads, or alone with bread, they will provide 3.81mg (25% DV) of vitamin E in a 100g serving, 1.1mg (7% DV) per ounce (about 14 olives).

Cooked Spinach

Cooked spinach is great in stews, lasagnas, or as a side all by itself. It will provide 3.5mg (24% DV) of vitamin E in a 100g serving, 6.7mg (44% DV) per cup.

Jul 28, 2012Jun 17, 2016

Healthy Eating for People Who Hate Cooking (Guide)

One of the barriers for healthy eating is the time it takes to actually prepare a healthy meal. However, it is possible to make healthy meals without actually working too hard for them and we’ll show you how to do it.

The Smoothie for Vegetable and Fruit Intake

The smoothie is something like a garbage-disposal of healthy food. If you can’t or don’t like cooking, it’s the easiest, simplest way to ensure you still get the fruits, vegetables, and vitamins you need in the day without having to come up with complex recipes that require you to cook several foods at once. All you have to do is toss a few fruits and vegetables into a blender with some water or ice, stand around for a few seconds while it blends, and then you end up with a food that’s really a drink and requires a stupidly small amount of effort.

How much do you need to throw in there? Let’s look at the recommended daily allowance of fruits and vegetables and see how we can get that into one or two no-cook meals.

Fruits: For most Americans over the age of 18, 2 cups worth of fruit is recommended a day. That’s about a single large fruit—as in, one apple or one banana.

Vegetables: Vegetables require a bit more than fruit as far as recommended amount. You need at least 3 cups of raw or cooked vegetables.

So that boils down to about two cups of fruits and vegetables a day, which isn’t hard to get out of a blender. Thousands of smoothie recipes are out there and it always boils down to preference, but here’s a few to use to get your recommended daily allowance.

The nutritionally complete meal: Monster Chef shows off this simple recipe with some frozen mixed fruits, cranberries, milk, walnuts, and chocolate that smashes together an entire meal in six easy steps and about five minutes of your time.

The kid friendly approach: If you hate the idea of cooking, you might like the simplified kid-friendly smoothie recipes parenting blog Inhabitots suggests making for kids.

The incredibly easy approach: Even though cutting and tossing a few ingredients into a blender isn’t hard, an easier way exists. Namely, removing the the cutting part. Recipes out there vary from just adding almond milk to some frozen fruit to tossing a frozen banana in with some peanut butter and soy milk.

While that will certainly take care of your fruits and vegetables, a smoothie can’t cover your entire nutritional intake. That’s why we’re going to show you the crock pot, a nearly automated cooking device.

The Crock Pot as Automated Cooking Device

The crock pot aka slow cooker is about as close as you can get to set-it-and-forget-it automatic cooking. Throw some food inside in the morning or afternoon and it automatically cooks so it’s edible later.

The benefit of the crock pot isn’t just in its ability to cook food without you paying any attention to it, it’s also the fact you don’t need a lot of ingredients. The Simple Dollar’s collection of five ingredient crock pot recipes will do most cooking-haters good and provide the protein and vegetables needed in your diet. The benefit? The directions are: dump food in crock pot, turn crock pot on low, walk away for 8 hours and return to a cooked meal.

A Few More Ideas For Minimal Effort Healthy Meals

The above options, of course, are not the only ones. In the chilly winter, the crock pot provides a nice way to get a hot meal without any effort, but come summer it’s not nearly as nice. Here are a few ideas from around the web to keep your diet healthy without the hassle of hours in the kitchen.

The sandwich and salad approach: These two great meal options come without the aid of cooking utensils and both provide your daily nutrients in a number of ways. If you don’t know what to actually make, recipe site Eating Well has a bunch of suggestions for no-cook meals that are dead simple to make and require nothing more than a few minutes and a knife.

Embrace the microwave: Hardcore foodies will likely scoff at this suggestion, but the microwave isn’t as bad a place to cook food as we’ve all been lead to believe. The key is knowing how to read the frozen food labels properly and watching for a few key facts on the nutrition label. WebMD suggests you: keep the calories in the 250-300 range, pick meals with less than 4 grams of saturated fat, less than 800 milligrams of sodium, and with at least 3-5 grams of fiber.

Cook and freeze in bulk: If you happen to fall into the, “I don’t despise cooking but still don’t want to do,” category, then the idea of bulk cooking meals for a month or five days might be appealing. This, of course, requires you to cook, but it boils down to dedicating just one or two days a month to it instead of of every day. You cook all your meals, freeze them up, then simply reheat later on.

Strategize your restaurant and take-out foods: Of course, the ultimate no-cook method of healthy eating is to do absolutely nothing and have the food delivered to you. If you’re not sure where to start, Cooking Light has a big list of healthy foods at a variety of restaurants as well as tips for ordering healthy foods.

> Healthy Eating for People Who Hate Cooking | LifeHacker

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