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The Top 20 Ranked Foods For Overall Health And Fitness

The Top 20 Ranked Foods For Overall Health And Fitness
Graphic © herbshealthhappiness.com

This “Top 20” list of super-healthy foods is a perfect foundation for a healthy “real food” based diet. These foods are all ranked very high on the ANDI scale (an excellent system for rating nutrient profiles of foods). These foods are highly regarded as very well suited to optimal health, peak fitness and high performance – both mental and physical! Take a screenshot, make a printout or simply save this post to your social media for when you next go shopping. 🙂

The ANDI scale is very interesting, it stands for Aggregate Nutrient Density Index and was created by Dr. Joel Fuhrman, author of the Nutritarian Handbook & ANDI Food Scoring Guide (affiliate link), in order to show how popular foods stack up in terms of micronutrient density per calorie. The ANDI scale gives a score to common foods of all types, based on their nutrient profile and in particular the amount of actual nutrients per calorie. The ANDI scale measures 34 of the most important nutritional factors and assigns foods a score from 1 to 1000. The most nutrient-dense foods, such as cruciferous vegetables, score 1000.

These foods were chosen for their high antioxidant profile, low acidity, low sugar, and overall high nutrient profile.

This is your stay-alive-and-kicking plan right here! If you build your diet around these foods, according to the report, you will provide your body with the foundation required for a high level of overall fitness. You would be likely to have the least trouble maintaining a great athletic physique! Bonus points for keeping it organic.

HERE IS THE LIST OF The Top 20 Ranked Foods For Overall Health And Fitness:

Chicken
Salmon
White Fish
Lean Beef
Kale
Carrots
Sweet or White Potatoes
Rice
Whole Eggs (yes including the yolks!)
Blueberries
Swiss Chard
Arugula
Red Peppers
Romaine Lettuce
Broccoli
Asparagus
Spinach
Tomatoes
Oranges
Pomegranate

Runners-up? Don’t forget these other highly nutritious foods:

Coconut
Turmeric
Garlic
Ginger
Raspberries
Onions
Cacao
Cabbage
Pumpkin seeds
Chia seeds

How many of these are in your regular diet? I am taking this list shopping with me tomorrow!

Also worth observing is what is NOT on this list. You won’t see bread, cakes, fries, burgers

Note – this amazing list of super-healthy foods was inspired by Mike Cernovich’s best selling book Gorilla Mindset: How To Control Your Thoughts And Emotions, Improve Your Health And Fitness, Make More Money And Life Life On Your Own Terms (affiliate link)

Further reading: https://www.drfuhrman.com/learn/library/articles/95/andi-food-scores-rating-the-nutrient-density-of-foods

Most People Underestimate The Seriousness Of The Health Effects Of Air Pollution

Most People Underestimate The Seriousness Of The Health Effects Of Air Pollution
Graphic © herbshealthhappiness.com

Poor air quality can cause very serious health conditions including lung and heart problems. Air pollution has been linked to a wide variety of health issues, with different types of air pollution responsible for different problems. “Particulate pollution” (consisting of particles as opposed to gases), such as that from smoke and toxic dusts, has been consistently linked to the severest problems – such as lung cancer and other heart/lung disease mortality. The burden of air pollution-related mortalities is especially high in developing countries, especially in Asia. [1]

Breathing Problems: Breathing pollutants and ozone can lead to breathing problems even in healthy individuals. Exposure to outdoor air pollutants can exacerbate the asthma symptoms in already sick people. [2]

Premature Deaths: A regular exposure to high levels of air pollutants can shorten the life-span and can lead to premature deaths in susceptible individuals.

Cardiovascular Disease: Air pollution can increase the risk of both heart attack and stroke. Studies have shown that the incidence of cardiovascular disease was increased in people living in communities with elevated concentrations of air pollutants. [3]

Lung Cancer: Lung cancer is the leading cause of cancer-related deaths in the United States. Air pollution is a modifiable risk factor for lung cancer, which means it can be prevented if exposure to pollutants is decreased. [4]

Developmental Damages: Exposure to air pollutants in children has been linked with slow and stunt development of lungs, and can reduce the lung function when adults.

COPD Worsened: A high level of air pollutants in the environment can worsen the chronic obstructive pulmonary disease symptoms (COPD) and can lead to hospitalization in such patients. [5]

Here’s something you can do: This is interesting – check out these 19 houseplants that clean indoor air (based on NASA research)…
https://herbshealthhappiness.com/19-houseplants-that-clean-indoor-air/

References:

[1] Cohen, A.J., et al., The global burden of disease due to outdoor air pollution. Journal of Toxicology and Environmental Health, Part A, 2005. 68(13-14): p. 1301-1307. https://www.tandfonline.com/doi/abs/10.1080/15287390590936166

[2] Guarnieri, M. and J.R. Balmes, Outdoor air pollution and asthma. The Lancet, 2014. 383(9928): p. 1581-1592. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465283/

[3] Dockery, D.W. and P.H. Stone, Cardiovascular risks from fine particulate air pollution. N Engl J Med, 2007. 356(5): p. 511-513. https://pubmed.ncbi.nlm.nih.gov/17267912/

[4] Fajersztajn, L., et al., Air pollution: a potentially modifiable risk factor for lung cancer. Nature Reviews Cancer, 2013. 13(9): p. 674-678. https://www.nature.com/articles/nrc3572

[5] Hansel, N.N., M.C. McCormack, and V. Kim, The effects of air pollution and temperature on COPD. COPD: Journal of Chronic Obstructive Pulmonary Disease, 2016. 13(3): p. 372-379. https://www.tandfonline.com/doi/abs/10.3109/15412555.2015.1089846

Migraine Reliever Smoothie

Migraine Reliever Smoothie
Graphic © herbshealthhappiness.com

Try this juice blend and see if it helps. (not medical advice or a substitute for such.)

Pineapple: Pineapple contains vitamin B that helps improving brain functioning and brain health.

Kale: Kale is rich in vitamins and phytonutrients that help improve brain health and prevent brain diseases.

Cucumber: Cucumber has a compound known as fisetin that protects nerve cells and decreases the risk of brain diseases.
Ginger root: Antioxidants in ginger inhibit the inflammatory response in the brain.

Lemon: Vitamin C in the lemon can help fight brain cell damage.

Benefits Of Celery:

Balance Blood Ph: Celery helps the body’s blood pH as it contains many minerals including magnesium, sodium, and potassium and also aids in the fighting of chronic diseases. [1]

Post-Workout Tonic: Celery has a high amount of antioxidants and fibers that improve digestion, thus a perfect post-workout tonic.
Anticancer effect: A study investigated the anticancer effects of celery and has reported that celery could be a possible constituent for cancer treatment and prevention. [2]

Lowers Cholesterol: Celery may help lower cholesterol levels and blood pressure. [3]

Relives Constipation: Celery contains a high amount of insoluble fiber. This may alleviate and prevent constipation, adding bulk to the stool.

Normalize Body Temperature: Celery lowers the body temperature in hot weather. It does so by lowering the amount of dietary and metabolic acids.

Promotes Healthy Kidney Functioning: Celery removes toxins, wastes, and contaminants from the body and protects the kidney from diseases.

More amazing juice recipes/info: 🙂

This Amazing Juice Blend Provides Support For Arthritis Pain: https://herbshealthhappiness.com/this-amazing-juice-blend-provides-support-for-arthritis-pain/

4 Juices For Detoxifying Your Kidneys: https://herbshealthhappiness.com/4-juices-for-detoxifying-your-kidneys/

Juice Remedies Chart (awesome): https://herbshealthhappiness.com/juice-remedies-chart/

How To Make A Super Heart Health Juice: https://herbshealthhappiness.com/how-to-make-a-super-heart-health-juice/

Benefits Of Fresh Ginger Carrot Juice You Should Know: https://herbshealthhappiness.com/benefits-of-fresh-ginger-carrot-juice-you-should-know/

References:

[1] Schwalfenberg, G.K., The alkaline diet: is there evidence that an alkaline pH diet benefits health? J Environ Public Health, 2012. 2012: p. 727630. https://pubmed.ncbi.nlm.nih.gov/22013455/

[2] Nirmala, M.J., et al., Preparation of Celery Essential Oil-Based Nanoemulsion by Ultrasonication and Evaluation of Its Potential Anticancer and Antibacterial Activity. Int J Nanomedicine, 2020. 15: p. 7651-7666. https://pubmed.ncbi.nlm.nih.gov/33116493/

[3] Madhavi, D., D. Kagan, and V. Rao, A pilot study to evaluate the antihypertensive effect of a celery extract in mild to moderate hypertensive patients. Age, 2013. 57(10): p. 1-3. https://www.bioactives.com/pdf/3nB/NMJ_APR13_OiginalResearchCelery.pdf