Looking to add more fruits and vegetables into your routine? Try these ten nutrient packed foods.
On the Kaufmann Diet, you are encouraged to include plenty of vegetables and some fruits in your diet. These are where you will find an abundance of plant nutrition, including vitamins, minerals, phytonutrients, and fiber that you won’t find anywhere else. Including foods like these into your diet ensures that you are getting all the micronutrients you need to stay healthy.
The Kaufmann Diet does restrict many fruits, and some vegetables––and some foods that are commonly mistaken for vegetables, such as corn and mushrooms. Foods like melons, mangos, bananas, and oranges might have an abundance of vitamins and minerals, but the sugar content makes them not ideal for an anti-fungal or anti-yeast diet. And certain vegetables, such as potatoes, are loaded with carbohydrates which convert to sugar very quickly during digestion; these should avoided as well.
Avocados are a good source of healthy fats, similar to the kind found in olive oil. They are also packed with fiber and contain significant amounts of vitamin C, vitamin E, vitamin K, magnesium, and potassium.
Green apples have less sugar than their red counterparts, but they still contain pectin, an important type of prebiotic fiber. Green apples are rich in vitamin C, vitamin A, phytonutrients, and antioxidants.
Tomatoes are rich in lycopene, which is an important antioxidant. Tomatoes are a food that actually becomes healthier when cooked, like in tomato sauce or soups, but it is perfectly fine to eat them raw. Tomatoes are a good source of potassium and have anti-inflammatory properties.
Blueberries are loaded with antioxidants and typically make the cut for any list of purported superfoods. They contain abundant nutrition while being low in sugar and calories but rich in fiber.
Similar to blueberries, raspberries pack an antioxidant punch. Raspberries might have more antioxidant activity than blueberries and have less sugar. All berries are considered beneficial for the Kaufmann Diet.
Garlic has been used for millennia as a medicine, and for good reason; compounds in garlic are known to fight cancer and promote heart health. The anti-fungal component, allicin, is a powerful health-promoting compounds.
Carrots are rich in beta carotene among a myriad of other carotenoids and nutrients, but the potent anti-fungal, falcarinol, makes carrots a real winner for The Kaufmann Diet.
Eating spinach is a lot like taking a vitamin/mineral supplement straight from the earth. Spinach is packed with nutrition while being low in calories and readily available year round. Can’t keep fresh spinach without it going bad? Opt for frozen spinach; frozen spinach is largely tasteless when added to smoothies but adds a nutritional punch. Cook spinach lightly if you cook it at all.
Rich in vitamin K, kale is a nutritional powerhouse, rich in glucosinolates. Much like spinach, eating kale is similar to eating a multivitamin straight from the earth.
Broccoli is a cruciferous vegetable like kale and is loaded with nutritional value. Importantly, broccoli is loaded with sulphoraphane, which is thought to be protective against cancer.