lower blood pressure . You can get these fats — which can also lower your risk of developing some cancers , Alzheimer ’ s disease , dementia , and age-related macular degeneration — from fatty fish , seafood , eggs , grass-fed meat , as well as an omega-3 supplement .
Eggs : Egg yolk is the most nutritious part of the egg , so don ’ t skip it ! The yolk contains necessary minerals like calcium , zinc , and phosphorous ; vitamins ( A , D , E , K , and B complex ); antioxidants ( glutathione ), and antiinflammatory omega-3s . As with chicken , look for organic , pasture-raised eggs .
Dairy : Raw milk contains more than 2,500 proteins , including the enzyme lactase ; 400 fatty acids ; bioavailable calcium ; fat-soluble vitamins such as vitamins A , D , E , and K2 ; vitamin C ; all the B vitamins ; minerals such as calcium , phosphorus , magnesium , and zinc ; and trace minerals such as selenium . However , traditional milk , is legally required to be pasteurized ( to kill harmful bacteria ) and homogenized . Unfortunately , this heating process also kills the naturally occurring enzymes in milk , which are proteins that speed up metabolism and are responsible for other chemical reactions in our bodies . If you can ’ t tolerate traditional milk — which can cause inflammatory conditions such as digestive distress , acne , eczema , and allergic reactions in some people — you may be able to handle raw milk or raw milk products such as cream , yogurt , kefir , or certain types of cheese ( e . g ., Asiago , blue cheese , Brie , cotija , feta , Fontina , Gruyère , Manchego , Parmigiano-Reggiano , Roquefort , and pecorino ). Goat products or sheep products .
Legumes : Legumes ( or pulses ) include all types of beans , peas , lentils , and peanuts , They are high in protein and low in cost . They are also rich in plant protein , fiber , B vitamins , iron , folate , calcium , potassium , phosphorus , and zinc , and contain antioxidants that help prevent cell damage and fight disease .
“ Sometimes ” foods like the ones listed below are those foods that you want to minimize or include in your eating pattern only occasionally .
Sugar : Sugar can promote leptin and insulin resistance , cause leaky gut , and lead to nonalcoholic fatty liver disease , and other complications . Studies show that ingesting too much sugar significantly increases the risk of dying from cardiovascular disease . When our family wants something sweet , we tend to use natural alternatives to sugar like honey , maple syrup , and coconut sugar . These are lower on the glycemic index than sugar and offer enzymes , vitamins , minerals , and antioxidants that aren ’ t present in traditional sugar .
Seed Oils : Vegetable oil sounds healthy , but it almost always is made of canola and soy oil . These oils are high in polyunsaturated fats ( PUFAs ) and omega-6s , and they promote systemic inflammation . Inflammation , in turn , contributes to obesity , insulin resistance , type 2 diabetes , cancer , and many other health concerns .
Grains : When eaten in their highly processed form of white flour , grains are essentially sugar ,
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