33 Everyday Foods With Shocking Hidden Superpowers

Most of us have shopping habits that don’t really change. Adding ‘different’ foods to your grocery shopping is rare – after all that may just go to waste in your pantry. Sometimes people may add broccoli or an ‘if’ item to their grocery shopping.

But, did you know there are everyday foods that most people have, that have even more potential? Using these foods in strange, ‘weird’ ways doesn’t include using any extreme diets or restrictions in any way either – these strange food uses are backed by science.

Some of these foods were thought of to contain poisonous qualities and were used on battlefields to treat injuries and were even used to help sustain large groups. These foods are not unfamiliar and help you sustain your life everyday. The goal of this blog is to take a common, everyday grocery food and look at it’s super potential – the unexpected.

1. Potatoes

⚡ New and exciting stealth food

Potatoes have a negative connotation of being bad foods because of their high starch content. But, here’s a fun fact. When you cool cooked potatoes overnight, the body is able to digest less of them compared to before. Plus, it’s going to encourage the growth of gut bacteria because the starch is ‘resistant’.

A test that had similar parameters involving cooled and cooked rice showed that resistant starch was present about 2.5 times more than freshly cooked rice, also showing a smaller increase in blood glucose levels.

Cooled and cooked potatoes show the same phenomenon. The resistant starch fermented by bacteria situated in your intestines. This produces a short-chain fatty acid called butyrate, which helps feed the epithelial cells and helps reduce the inflammation in your intestines. Cooling a potato and reheating it maintains a large number of benefits.

The cooled potato trick is even easier. Cook your potatoes, let them cool in the fridge for 12–24 hours, and then eat them however you want. It might be beneficial to keep the skins on because a medium baked potato with the skins on has around 926mg of potassium, in addition to vitamin C, B6 and magnesium.

The same crop that was responsible for the Great Irish Famine, in the 1840s, was responsible for helping European peasant’s Scurvy for centuries before that. Not too shabby for something that many people think is junk food.

🥔 Quick Facts

• Cool cooked potatoes 12–24 hours in the fridge to maximize resistant starch
• Resistant starch feeds gut bacteria and produces butyrate — anti-inflammatory
• Reheating still preserves most of the resistant starch benefit
• Medium baked potato with skin: ~926mg potassium, plus vitamin C, B6, magnesium
• Potatoes prevented scurvy in European peasants for centuries before citrus was common

2. Garlic

⚡ Natural Antibiotic

Garlic is a world wonder. Out of all of the great foods that exist, garlic is one of the most studied. Garlic has many benefits for someone’s cardiovascular health as well as for your immune system. But, most people just toss a clove of garlic into the pan when cooking. Unfortunately for most, garlic can be easily altered while cooking. For example, garlic loses a lot of its beneficial properties if you cook the garlic before chopping it.

To benefit from garlic, it is important that you crush it and then let it sit for around 10-15 minutes. Once the enzyme of the crushed garlic is activated, it keeps its beneficial properties for a longer time.

Garlic has been used throughout history to reduce the risk of infections. It was so powerful that the Egyptians and Romans believed it was helping in the healing process for injured Romans and Egyptians.

It is important to also consider that garlic can have an impact on blood thinners. Garlic is powerful, and if you eat half a head of it raw, you will notice the effects.

🧄 Quick Facts

• Crush or chop garlic and wait 10–15 min before heat to maximize allicin
• Heat kills the forming enzyme if you skip the rest period
• Most commercial garlic supplements deliver little to no actual allicin
• Can interact with blood thinners — worth flagging if that applies to you
• Ancient Egyptians and Roman soldiers used garlic medicinally for wounds and infection

3. Blueberries

⚡ There are not enough words to describe how good blueberries are for your brain

Blueberries actually brought the term “superfood” to the next level. One thing that is well studied is the extremely high levels of anthocyanins, which are known for brain health. Blueberries are one of the rare foods with nutrients that are studied on humans. One of the rarer examples of subjective human studies showed an improvement in memory for elderly people who started eating blueberries.

One of the big brain health benefits of blueberries are the anthocyanins, which are a type of antioxidant. The brain actually uses them to help form more brain connections, which is literally what brain plasticity is. They are also healthy for your blood vessels and the low glycemic count means no sugar crash. They are only 80 to 85 calories for a whole cup.

The frozen blueberries are actually an even better option. Wild frozen blueberries often have more brain healing nutrients and antioxidants. Fresh blueberries that have been shipped may even be worse than frozen blueberries. The ORAC values that were pulled by the USDA are really not that important. The other studies on blueberries and brain health are really good.

🫐 Quick Facts

• Human trials show real memory and cognitive improvements in older adults
• Anthocyanins support brain plasticity — forming and maintaining neural connections
• ~80–85 calories per cup with very low glycemic impact
• Frozen wild blueberries often have MORE polyphenols than fresh shipped varieties
• USDA pulled back its ORAC antioxidant ranking database — the ranking game was always shaky

4. Beets

⚡ They’ve been a favorite of athletes for years.

It’s hard to believe that eating beets is one way to lower blood pressure. Beets contain a lot of inorganic nitrates. Metabolically, those change into nitric oxide, which helps relax blood vessels. Meta-analyses have shown that drinking 300-500ml of beetroot juice causes systolic blood pressure to lower by 4 to 10 mmHg.

Eating beets can help athletes even more. They increase oxygen efficiency while exercising and help people of all fitness levels improve athletic performance, and even extend the amount of time a person can exercise before getting fatigued. It’s legal. It’s a real “performance enhancing food”. It helps. Funny enough, no one thinks of beets as performance foods.

Have you heard of the unusual loophole? The conversion of nitrates to nitric oxide actually begins in your mouth, thanks to your mouth bacteria. If you eat beets while using antibacterial mouthwash, it will help neutralize the performance enhancing effects of eating beets. Don’t be alarmed the first time your urine turns bright red. It’s called beeturia and it’s completely harmless.

🟣 Quick Facts

• Meta-analyses show 4–10 mmHg systolic BP reduction from beetroot juice
• Improves oxygen efficiency and delays exhaustion during exercise
• Athletes use beetroot shots ~2–3 hours before competition
• Antibacterial mouthwash near the same time can cancel the nitric oxide effect
• Red urine (beeturia) is harmless but will catch you off guard every time

5. Tomatoes

⚡ Once thought to be poison apples, now considered nutrition stars

The adverse perception of tomatoes has perhaps been the most dramatic reputation reversal in the history of food. Thanks to their association with Spanish colonizers, tomatoes eventually made their way to Northern Europe, the UK, and Western America. There were real concerns that, like many of their nightshade cousins, they were indeed poisonous. This concern persisted for hundreds of years, with their cultivation by Thomas Jefferson deemed eccentric.

It is quite a stroke of luck that the most powerful of tomatoes’ health compounds can be unlocked by the cooking process. Lycopene, the reddish pigment of tomatoes, exists in a hard-toabsorb form when raw. However, the cellular structure of tomatoes can be shattered by the application of heat, thereby changing the lycopene to a more absorbable form. Yet, to the body most effectively absorb lycopene, tomatoes should be cooked, and laced with Olive oil. This helps explain the strong heart health associations of Mediterranean diets, which are built around cooked tomatoes.

Epidemiological data has linked lycopene with heart health, skin health, and prostate health. Like all foods, their health benefits are derived from the whole food and not from isolated lycopene supplements, which have not been shown to be effective. So, layer on that olive oil and enjoy your roasted or dipped tomatoes, tomato soup, and of course, Marinara.

🍅 Quick Facts

• Cooking tomatoes dramatically increases lycopene bioavailability
• Adding fat (olive oil) increases absorption even further — lycopene needs dietary fat
• Lycopene linked to heart, prostate, and skin health in epidemiological data
• Raw tomatoes deliver significantly less lycopene than cooked
• Lycopene supplements consistently underperform whole cooked tomatoes in studies

6. Broccoli

⚡ Broccoli can be medicine or mush based on your cooking style

Broccoli is widely known for being one of the healthiest vegetables, and for good reason. But, shockingly, people have started cooking the health benefits right out of it. One of the key compounds for health is sulforaphane. In order to get sulforaphane to develop, an enzyme called myrosinase has to meet glucoraphanin. The only way that can happen is if the plant is physically damaged by chopping, chewing or cooking it lightly. It is important to note that, prolonged boiling completely destroys the myrosinase enzyme.

Broccoli is actually recommended to be eaten raw, and chopped, or simply steamed. In the world of nutrition, there is a strong correlation between the consumption of cruciferous veggies and the incidence of lung and colon cancer. Frozen broccoli is a mixed bag, mainly because a lot of it gets blanched prior to freezing and that wipes out myrosinase activity.

Fresh broccoli and frozen broccoli that has been blanched are most likely equal in nutrition. However, if you are buying frozen broccoli, make sure to buy a brand that did not over-blanch and add fresh radish or mustard seed before consumption to get myrosinase.

🥦 Quick Facts

• Sulforaphane only forms when cells are damaged by chopping, chewing, or light cooking
• Prolonged boiling destroys myrosinase — the enzyme sulforaphane depends on
• Steam lightly 3–5 min or eat raw after chopping for maximum benefit
• Activates a pathway regulating 200+ genes for antioxidant defense and detox
• Much frozen broccoli is over-blanched — fresh or lightly steamed usually wins

7. Oats

⚡ You don’t see the FDA sign off on many food items, but they did in this case.

Health claims are not often made by the FDA, so the fact that oats have one says a lot. There is clinical evidence that supports that oats with 3 grams beta-glucan fiber per day can help lower your LDL cholesterol. This is no small feat. In the gut, beta-glucan forms a gel that binds to bile acid. This pulls cholesterol out of the bloodstream and prevents it from being reabsorbed. Not a bad feat for a breakfast item.

Beta-glucan not only pulls LDL cholesterol, but also helps slow down digestion which helps reduce the spikes of blood sugar after a meal as well as helping you to feel full for longer. Oats also contain avenanthramides, a unique group of polyphenols in oats, which in addition to the fiber helps to combat inflammation and add an antioxidant effect. These same polyphenols are being studied for calming the irritation of the skin, which is the reason that colloidal oatmeal is found in multiple skin care products.

Steel cut and rolled oats maintain more structure than instant oats. This means a slower digestion and release of glucose. Instant oats are better than a donut, but are not the most fibrous. The Scottish and Irish, who made oats a daily staple, were onto something that the rest of the world took centuries to figure out.

🌾 Quick Facts

• FDA-recognized health claim for cholesterol reduction — rare for any food
• 3g of beta-glucan per day is the studied dose for LDL reduction
• Beta-glucan forms a gel that physically binds bile acids and removes cholesterol
• Avenanthramides are anti-inflammatory polyphenols found only in oats
• Steel-cut and rolled oats digest more slowly than instant — better glucose control

8. Eggs

⚡ Have eggs been targeted in the heart health debate for decades? Yes.

For a long time, eggs were a food that were just ‘known’ to cause heart problems. The logic was clear: Eggs have cholesterol, and dietary cholesterol means higher cholesterol, therefore eggs cause heart problems. In 2015, the Dietary Guidelines were updated and the dietary cholesterol ‘rule’ was taken out. It was a huge change that didn’t get the recognition it deserved. Most healthy people are fine to eat cholesterol.

Eggs are actually one of the top sources of choline. One egg has 147mg and that’s 25-35% of the suggested daily amount of choline which is important to the brain and liver and especially important in pregnancy. The survey data also shows many Americans are lacking in choline. Lutein and zeaxanthin accumulate in the macula of the eye, and are in eggs. These carotenoids are associated with a lowered risk of age-related macular degeneration. Zeaxanthin and lutein are also fat soluble, so it’s a good idea to cook eggs with some fat like butter or oil to improve absorption.

Cholesterol may cause some people to see increased LDL levels, especially ‘hyper-responders’ which describes a small group of people. It is also assumed those with some metabolic disorders and diabetes may have similar problems, but eggs being dangerous to heart health are definitely over-exaggerated, especially with the lack of foundational science in those claims.

🥚 Quick Facts

• 2015 Dietary Guidelines removed strict cholesterol limit for most healthy people
• One egg = ~147mg choline (25–35% of adult daily needs)
• Choline is critical for brain function, liver health, and fetal development
• Lutein and zeaxanthin in eggs accumulate in the eye’s macula — linked to lower AMD risk
• Small group of “hyper-responders” may see LDL increases — individual variation is real

9. Spinach

⚡ Popeye didn’t need spinach. He needed blood vessels.

Spinach contains iron, but it contains oxalates, too. Oxalates block bodies from absorbing iron. You might say, “It’s cute that you think there are no other sources of iron,” which is true, but there is still no need to eat iron-infused spinach. Popeye consumption recommendations are buttressed by a data error from the 1800s where iron-containing foods were assumed to contain more iron than they do now. Popeye was strong for other reasons, comrade.

One of the benefits of spinach that is backed by evidence is the diet nitrates it contains. Nitrates turn into nitrous oxide and help blood vessels. Nitric oxide also lowers blood pressure. Spinach has lower dietary nitrates than beets, but it helps in other ways, too. Spinach contains many of the vitamins K, L, and Z, which help your eyesight. If you take Warfarin, this is good, because you need a constant amount of vitamin K in your diet. Nitrates also help eyesight and are a good reason to promote spinach, too.

Spinach is healthful for many reasons, but contains oxalates which form calcified kidney stones. Spinach is good for your diet, so eat it with something that contains vitamin C. This will help your body absorb the iron from spinach.

🥬 Quick Facts

• Iron reputation is mostly myth — oxalates block most of the iron absorption
• Popeye myth traces to a misplaced decimal in 19th century nutrition data
• Dietary nitrates convert to nitric oxide and support blood pressure
• Also excellent for lutein and zeaxanthin — among the best eye-health foods
• Very high vitamin K — warfarin users should keep intake consistent, not eliminate it

10. Carrots

⚡ The true story is better.

British propaganda claimed that WWII British Pilots had a special ability to see in the dark due to a diet rich in carrots. The real secret was actually radar technology, which the British didn’t want the Germans to find out about, so they invented the carrot story.

There is some truth to this propaganda story. Vitamin A deficiency can actually make a person’s night vision worse, and this can actually be reversed. However, if a person already has a diet rich in vitamins, then consuming carrots will not make a person’s eyesight any better.

There are still benefits to consuming carrots. Cooking carrots, especially with fat, can help to significantly increase the amount of beta-carotene that is absorbed. Carrots that are eaten raw actually have a lot of their carotenoids in a form that is not easily accessible to the body. Cooking carrots can help to break down the cell walls of the carrots and fat can actually help to form the micelles needed for absorption in your gut.

Most people do not know that carrots actually used to come in a variety of colors. Most wild carrots were purple, yellow or white. The orange carrots that we see today were a creation of the Netherlands and were designed as a tribute to the House of Orange.

🥕 Quick Facts

• WWII night vision story was British propaganda to cover radar technology
• Cooking carrots with fat dramatically increases beta-carotene absorption
• Raw carrots pass most carotenoids through in poorly absorbed forms
• Original wild carrots were purple, yellow, and white — not orange
• Orange variety developed in Netherlands, reportedly honoring the Dutch House of Orange

11. Dark Chocolate

⚡ There’s a reason people say some things are medicinal.

The Aztecs and Maya believed that cacao was a sacred food. This used to seem like an exaggeration until researchers found that cocoa flavanols have some interesting properties. The discovery that cocoa flavanols promote the synthesis of nitric oxide and improve the elasticity and function of blood vessels was surprising.

One study reported that the results of a test for a metric called flow-mediated dilation, which describes the ability of blood vessels to expand in response to an increase in blood flow, even improved after participants consumed dark chocolate flavanols.

The positive effects of dark chocolate are, however, specific. Milk chocolate does not provide the same benefits because of the relatively lower flavanol content and the higher sugar content. You need dark chocolate that is 70% cocoa or more. The bitterness and the burning sensation that chocolate can leave in your throat are actually due to the concentration of flavanols.

The recommended amount of dark chocolate for these health benefits is 20 to 40 grams (that’s about 1 bar) and the benefits of dark chocolate are most prominent when it’s consumed regularly.

Cocoa has a compound called theobromine that has a mild, long-lasting stimulant effect, but is not as strong as caffeine. One thing to keep in mind is that heavy metals have been reported to contaminate some brands of dark chocolate. Some consumers have reported this after testing the products. If you intend to consume dark chocolate daily, it would be wise to choose brands that show the results of their tests for other contaminants.

🍫 Quick Facts

• Cocoa flavanols improve blood vessel flexibility and flow-mediated dilation
• Needs to be 70%+ cocoa — milk chocolate doesn’t have the flavanol load
• Bitter peppery sensation = higher flavanol content, that’s a good sign
• ~20–40g of 70%+ dark chocolate is what most research uses
• Some brands have tested positive for heavy metals — look for third-party lab results

12. Green Tea

⚡ Modern research on Green Tea

Traditionally, green tea has been used within Chinese medicine for over three thousand years, and although some traditional applications were not entirely accurate, science has been able to explain some of the correct uses of some of the bioactive compounds. One of the compounds in green tea is catechin, which has been shown to have an effect on the pathways of antioxidants, as well as on metabolic health, and even on the risk of cancer for people who consume green tea in high amounts, particularly in Asian communities.

The effect of this compound also has been documented on the interaction between catechins and the amino acid, L-theanine, which is also found in green tea. L-theanine promotes calm, focused alertness. Green tea has an amino acid and L-theanine content that is higher than other beverages containing caffeine. This effect is real, and it also produces calm focused alertness and differs from coffee and energy drinks.

As with all tea, there are tannins which can bind iron. Green tea is also known to elevate some liver enzymes when it is taken in excess and in the form of supplements, while brewed green tea has not been shown to have this effect. If you want green tea with a higher effect per serving, then matcha is a good option.

🍵 Quick Facts

• EGCG activates antioxidant pathways and appears in metabolic and cancer-risk research
• L-theanine + caffeine = calm focused alertness without the jittery crash
• Tannins can reduce iron absorption — avoid drinking with iron-rich meals
• High-dose green tea extract supplements can elevate liver enzymes; brewed tea doesn’t
• Matcha delivers higher catechin concentration per serving than steeped leaf

13. Coffee

⚡ A time-honored belief suggests that drinking coffee will give you heart disease, and, for a long time, it was believed to be true. It turns out; it was all lies.

Coffee was regarded with skepticism for much of the 20th century. It was thought to be bad for blood pressure and the heart. Then came the large prospective studies and the picture revealed by the data of the presumed 20th century paradigm was the opposite. Consumption of three to five moderate cups of coffee a day was found to be associated with the positive effects of lower all-cause mortality and decreased risks of type 2 diabetes and liver disease and of some neurodegenerative diseases.

The benefits of coffee are not solely of caffeine and decaffeinated coffee is shown to have the same effects. Antioxidants that are in coffee and are called chlorogenic acids are also shown to be beneficial. The old coffee myth of dehydrating was also shown to be entirely false among those who consume coffee in moderation.

Coffee that is drink in moderation and black or with little other additions is not the same as the 600 calorie blended drinks that also contain “coffee.” Those who drink coffee among the general population of research also show valid concerns of acid reflux, GERD, and anxiety. Unfiltered coffee, like French press, also shows a slight increase in LDL for those who drink it.

Overall, the evidence is good for coffee, and it is a nice surprise to find out the early nutrition advice on coffee was wrong.

☕ Quick Facts

• 3–5 cups/day associated with lower all-cause mortality in large prospective studies
• Benefits appear in decaf too — antioxidants not just caffeine are doing the work
• Linked to lower type 2 diabetes, liver disease, and neurodegenerative risk
• Dehydration claim is largely false for habitual drinkers
• French press raises LDL slightly in some — paper filters remove the responsible compounds

14. Avocados

⚡ They have more potassium than bananas, and that’s not even their best trick.

The 90s fat-phobic movement hit avocados hard. All high fat foods were shunned, and it was no different for avocados. This changed when science on dietary fat changed. Out went the high fat food ban. In came the avocado craze (and very expensive avocado toast). Avocados have monounsaturated fats (the same as olive oil) which improve clinical lipid profiles.

Fat helps your body absorb nutrients. Avocados help the body absorb nutrients from food around it. K, beta-carotene, and lutein are all fat soluble nutrients found in vegetables. They help avocados carry nutrients that need fat for absorption along with many vegetables. Avocados are a good food choice because they’re nutritious and help nutrition.

It’s important to make the potassium comparison here because of the strong banana and potassium association for many. A medium banana has 422mg of Potassium. A medium avocado has 690 to 700mg of Potassium and has around 10 grams of fiber. Avocados also contain Vitamin E, Folate, and Lutein. They’re around 250 to 300 calories, so portion control is a good idea, but there’s never been a good reason to fear avocados.

🥑 Quick Facts

• Predominantly monounsaturated fat — same class as olive oil, improves lipid profiles
• Adding avocado to salad dramatically increases fat-soluble nutrient absorption
• ~690–700mg potassium per medium avocado vs ~422mg in a banana
• ~10g fiber per fruit plus folate, vitamin E, and lutein
• Calorie-dense (~250–300 cal) but associated with better weight outcomes in studies

15. Almonds

⚡ One food group survived a diet culture massacre

For years, tree nuts were on the ‘no’ list for those trying to lose weight to avoid calorie ingestion. What’s ironic is there are numerous studies showing people who eat nuts tend to weigh less and have better outcomes for weight maintenance among those who avoid eating nuts. Because nuts have a mix of protein, fat, and fiber, people have satiety and eat less, replacing unhelpful calories in a diet with something nutritious.

A serving of almonds (23 nuts) has 14 grams of fat (mostly healthy mono-unsaturated fat), 6 grams of protein, 4 grams of fiber, and 37% of vitamin E for the day. Improvement of endothelial function and lowering of LDL cholesterol has been seen in people who regularly eat almonds. Almonds are also a great source of magnesium, a mineral most Americans do not get enough of.

While there is a very small amount of some mineral absorption inhibition due to oxalates and phytates in almonds, this is not something that is significant enough to negatively impact the overall nutritional content of food. There are serious tree nut allergies that must be considered, but in the absence of allergies, people should avoid almonds for the fear of calorie intake.

🌰 Quick Facts

• Nut eaters consistently weigh less in large cohort studies despite the calorie density
• 1 oz (~23 almonds): 6g protein, 14g mostly monounsaturated fat, 4g fiber
• ~37% of daily vitamin E in one serving
• Clinical trials show LDL reduction and improved endothelial function
• High in magnesium, which many Americans fall short on

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16. Sardines

⚡ Almost no one buys these canned fish, but these are one of the most complete foods.

Sardines definitely have a bad reputation, and for good reason. They can smell bad, have bad texture, and most importantly have bones that can be exposed. You definitely are not going to buy these on a whim, and that’s for good reason. But, if you look at the nutritional density, these are probably one of the best value foods you can buy. You can get a great source of protein, along with omega 3’s, vitamin D, Vitamin B12, and Selenium.

Most people stay away from bones, and for good reason. But the good thing about canned sardines is that the bones are completely soft, and actually have plenty of calcium and are a good source of calcium if you are trying to avoid dairy. In fact, these canned sardines are a good source of 300 mg of calcium or more.

Some people are nervous about eating fish because of mercury, so it’s worth talking about. Mercury accumulates in larger predatory fish, like tuna and swordfish. Sardines, on the other hand, are small, short-lived fish that primarily eat plankton.

Because of this, they’re one of the lowest mercury fish, and also one of the most sustainable. So that, along with the tastes some people say they have, is why people don’t eat sardines.

But you can enhance a sardine’s taste with hot sauce, or you can eat them with some mustard, on some toast with olive oil, or just add a lemon. The taste may take a while to appreciate, so it’s best to eat them with something that takes the taste away.

🐟 Quick Facts

• Among the best sources of EPA and DHA omega-3s at any price point
• Edible soft bones provide ~300mg+ highly bioavailable calcium per can
• One of the lowest-mercury fish options — small size and short lifespan keep levels low
• Also delivers vitamin D, B12, selenium, and protein in one can
• Taste barrier is mostly preparation — lemon, mustard, or olive oil toast fixes it

17. Plain Yogurt

⚡ The sugar in most ‘healthy’ yogurts is kind of wild

There is a huge difference between dessert like grocery store yogurts and plain or unsweetened yogurt with live active cultures. Many of them can contain as much sugar as a dessert. Greek yogurt can have 15 to 20 more grams of sugar, depending on the brand and flavor, when comparing the flavored yogurt cups to the unsweetened yogurt cups.

Yogurt is a great food source due to the active cultures and the fermentation process. Lactose intolerant people may find yogurt easier to digest than milk, and bacteria also help support gut health and may help digestion and even your immune system. Greek yogurt’s fermentation also helps contribute to the high protein content, which can help Greek yogurt be more satisfying.

Full-fat yogurt is becoming more favorable within the nutrition world. While the connection between full-fat yogurt and poor metabolic health was the reasoning behind the low-fat yogurt phase, newer studies show yogurt did not deserve the bad reputation as long as it was consumed as part of a balanced diet. A plain yogurt with real fruit and perhaps a natural sweetener is better than the syrupy strawberry yogurt cups with fruit at the bottom.

🫙 Quick Facts

• Many flavored yogurts have 15–20g added sugar — check the label
• Live cultures support gut microbiome diversity and aid lactose digestion
• Lactose-intolerant people often tolerate yogurt far better than milk
• Full-fat plain yogurt largely rehabilitated in recent research
• Greek yogurt is notably high in protein — better for satiety than standard varieties

18. Chia Seeds

⚡ Fuels for the ancient warriors, now just pantry clutter.

Chia translates to strength in the ancient Aztec language. The Aztecs and Maya were the first to produce energy drinks by mixing the seeds with water. Modern day electrolyte drinks marketed today were invented thousands of years ago after the Aztecs and Maya helped themselves to the electrolyte rich chia seeds. An ounce of chia seeds contains 9 grams of fiber, 5 grams of protein, 5 grams of each Omega-3, Calcium, Magnesium, and Phosphorous. That is quite the packed punch.

Chia seeds contain soluble fiber, which thickens into a gel when exposed to liquid. The gel helps control blood sugar levels post-meal, as it slows digestion. The gel also serves food to beneficial gut bacteria. Due to chia seeds’ ability to form gels, they can serve as an egg substitute when baking. One egg can be substituted with one tablespoon of chia seeds and three tablespoons of water. After a few minutes of sitting, the mixture can be added to the recipe.

Chia seeds contain the plant form of omega-3 fatty acids, ALA. The body can convert ALA to the long chain omega-3 fatty acids, EPA and DHA, but the conversion happens at a slow rate, and some people may have a difficult time with the conversion. For those reasons, chia seeds cannot substitute fish, but they can provide a good plant based omega-3 source.

Chia seeds should be introduced into the diet slowly, and plenty of water should be consumed, especially when the chia seeds are consumed dry. The seeds will hydrate and form a gel in the stomach regardless.

🌱 Quick Facts

• Per ounce: 9g fiber, 5g protein, 5g plant omega-3 (ALA)
• Soluble fiber gels in liquid and slows digestion — blunts blood sugar spikes
• 1 tbsp chia + 3 tbsp water = egg substitute for baking
• Omega-3 is ALA — converts to EPA/DHA at limited rate, not a full fish substitute
• Introduce gradually and drink water when eating dry — gelling happens either way

19. Lentils

⚡ One of earth’s oldest cultivated crops and one of the cheapest superfoods.

For about 10,000 years, people have cultivated and consumed lentils. Some of the earliest cultivated crops were found in the Near East, meaning people were recording how beneficial lentils were long before they were able to write. They still remain one of the cheapest plant-based proteins available. For anything between 40¢ and $1, lentils can provide a family with multiple servings of this nutrient-dense food. A single cup of cooked lentils contains about 18g of protein and fiber, and a multitude of minerals including iron and potassium.

Most legumes have a high glycemic index (meaning they break down into glucose quickly), but lentils have a low glycemic impact. They contain resistant starch and a high amount of fiber. This means that lentils prevent a spike in blood glucose, and instead, promote a steady blood glucose level. This effect is enhanced if cooked lentils are cooled before eating.

Lentils are associated with gas, and this sentiment is mostly true. A spike in fiber can promote some intestinal irregularity, but it can easily be avoided by soaking lentils and gradually introducing them into the diet.

Canned lentils are a good option because they save some of the nutrients and reducing sodium levels is easy by rinsing. There are no nutrients lost in making lentils at home, which is great for those busy people who can’t spend time cooking lentils.

🫘 Quick Facts

• 1 cup cooked: ~18g protein, 15g+ fiber, iron, folate, potassium, manganese
• Humans have cultivated lentils for ~10,000 years — one of the earliest crops
• Very low glycemic impact despite being starchy — glucose enters bloodstream slowly
• Cooling cooked lentils increases resistant starch (same trick as potatoes)
• Canned lentils retain most nutrition — rinsing reduces sodium significantly

20. Sauerkraut

⚡ The feremented cabbage that has sustained sailors and continues to sustain many others.

One of the most underrated fermented foods you can find in grocery stores is unpasteurized, refrigerated sauerkraut. German sailors used sauerkraut to prevent scurvy during long sea voyages, even before the existence of vitamin C was known.

Because the fermentation process preserves the vitamin C, it is one of the few foods that can be consumed to prevent scurvy when crossing the ocean for months, since it can be stored at room temperature. It also does not require the use of fresh produce which is impossible to sustain for months at sea.

Today, people are interested in the live lactic acid bacteria in sauerkraut, which help improve the diversity of the gut microbiome, the unqiue gut set of microorganisms, as well as the vitamin K2 which is a fermented vitamin K. K2 also supports gut and bone health. Unlike K1, which is found in leafy greens, K1 does not serve the same health benefits.

The major difference in sauerkraut is whether or not it is pasteurized. Shelf-stable, unrefrigerated sauerkraut is shelf-stable because it has undergone heat treatment to kill all the live cultures. Refrigerated sauerkraut that is sold in bags or jars of glass is much more likely to be live. Homemade sauerkraut is also often live and much cheaper. Just be careful of the high sodium levels if you are managing your blood pressure.

🫙 Quick Facts

• Fermentation preserves or increases vitamin C — sailors used it to prevent scurvy
• Live lactic acid bacteria support gut microbiome diversity
• Produces vitamin K2 — distinct from K1 in leafy greens, linked to bone and arterial health
• Shelf-stable pasteurized versions have no live cultures — refrigerated raw is what you want
• High sodium — worth knowing if you’re managing blood pressure

21. Extra Virgin Olive Oil

⚡ Throat Burn is Not a Defect

Extra virgin olive oil tends to have a peppery scalding throat hit and many people perceive this as a negative quality. In fact, the opposite is true. The throat burn is due to the presence of the compound oleocanthal. Oleocanthal is an inhibitor of the same inflammatory enzymes that are inhibited by ibuprofen, COX-1 and COX-2. The concentration of oleocanthal present in a few tablespoons of good quality Extra Virgin Olive Oil is about the same as a small therapeutic dose of ibuprofen.

The Mediterranean diet is not only one of the healthiest diets in the world, but also one of the most strongly evidence based. Not only is Extra Virgin Olive Oil enjoyable to consume, but it is also a health food. A significant portion of the beneficial effects of the Mediterranean diet on the cardiovascular and nervous systems are the result of the polyphenols and oleocanthal present in Extra Virgin Olive Oil and not simply the monounsaturated fat. Less expensive varieties of olive oil and olive oil blends contain much less oleocanthal and polyphenols.

Polyphenol content is associated with the harvest date of the olive oil. Oil that is darker, more peppery, and more recently harvested, is generally of better quality. Use it for medium heat cooking, as high heat destroys the polyphenols and other less stable, beneficial, bioactive compounds. The best quality oils are expensive, but worth it, and should be stored away from light and heat.

🫒 Quick Facts

• Throat burn = oleocanthal, which inhibits COX-1/COX-2 same as ibuprofen
• Few tablespoons of quality EVOO ≈ a small dose of ibuprofen in enzymatic inhibition
• Benefits come from polyphenols, not just monounsaturated fat
• Cheaper blends and “olive oil” labels have far fewer of these compounds
• High heat degrades bioactive compounds — use for medium heat or as a finishing oil

22. Onions

⚡ Don’t be too aggressive. You waste the best parts of the onion.

Onions are everywhere, yet never seem to get the credit they’re due. Quercetin, a flavonoid that has beneficial anti-inflammatory and antioxidant effects, is primarily found in the dry outer layers and the layers right below the papery skin of an onion. By peeling onions and exposing their inner layers, which appear cleaner and are more visually appealing, the more nutritious parts are removed. The layer that has the most quercetin content is the red onion layer, then yellow layers followed by white layers.

Quercetin is not the only beneficial component found in onions. In addition to Quercetin, onions contain fructans which are a high FODMAP compound and therefore, in those with IBS, can cause bloating and discomfort. Fructans are a type of prebiotic fiber, and promote the growth of good gut bacteria. In most cases, cooking onions helps break down Fructans, making onions more tolerable. Though, cooking onions does significantly reduce the Quercetin.

Onions are a unique vegetable since they were cultivated and used across many independent cultures, making it difficult for historians to determine the vegetable’s origin. In ancient civilizations, including Egyptian, Greek, Roman, Indian, and Chinese, onions served both culinary and medicinal purposes. Though they are dirt cheap now, we should appreciate their historically important role in preserving nutrition and medicinal practices.

🧅 Quick Facts

• Quercetin is most concentrated in outermost dry layers — don’t over-peel
• Red onions have the most quercetin, then yellow, then white
• Fructans feed good gut bacteria but are high-FODMAP — can trigger IBS
• Cooking reduces fructans (easier to tolerate) but also reduces some quercetin
• Show up in ancient Egyptian, Greek, Roman, Indian, and Chinese records as medicine

23. Bananas

⚡ The green and yellow varieties are fundamentally distinct foods

Most think about bananas in one way. They are sweet, soft, yellow, and easy to grab. However, a green banana and a yellow-brown fully ripe banana can be very different. Resistant starch is high in green bananas, while ripe bananas have that starch turned to sugar. Green bananas feed your gut a little more, but ripe bananas have the sugar to more directly feed you as well.

Ripe bananas do also promote digestive health, and are high in potassium (about 422mg per banana), magnesium, and vitamin B6. Vitamin B6 has a role in the production of the mood-regulating neurotransmitter serotonin. While tryptophan is more commonly the reason for the “eat bananas to boost your mood” suggestion, the link of B6 to serotonin and other neurotransmitters makes the idea a little more valid than most suggest.

Ripe bananas can be hard to digest for many, due to their being high-FODMAP and trigger IBS for more of that population as well, but green bananas are actually easier to digest.

The “banana diet” of the early 20th century, which was prescribed by doctors for digestive issues, worked for a very small amount of people because it was actually gluten-free. Green bananas do have a lot of starch, but they also have some properties that aid digestion for gut health that can support the hard-to-digest bananas.

🍌 Quick Facts

• Green bananas = high resistant starch, feeds gut bacteria, lower glycemic response
• Ripe bananas = simple sugars, higher glycemic, more available B6 and potassium
• ~422mg potassium per medium ripe banana
• Ripe bananas are high-FODMAP — can trigger IBS; green generally better tolerated
• Early 1900s banana diet accidentally worked because gluten was also removed

24. Apples

⚡ The proverb originated in Wales in the 1860s and science supports it to a degree.

The saying, “an apple a day keeps the doctor away,” is traced back to a Welsh saying in the 1860s, although there are older examples in English literature with similar messages. Apples are easy to overlook as a solution to health problems, but there are many ways they can benefit health. The pectin in apples, a type of soluble fiber that is concentrated in the skin and in the flesh, acts as a prebiotic to feed gut bacteria and helps lower LDL cholesterol by binding to bile acids.

In addition, the skin holds most of the antioxidants, especially quercetin, which is a type of polyphenol. When you eat an apple without the skin, you are eating something that is not much different from apple juice. Apples of different cultivars have different polyphenol content. The less processed and more colorful apples tend to be the apples that have the more polyphenols.

With apples, you really do have to consider apple skins and pesticides, as apples are often on the list of produce with the highest pesticide residue. Washing apples really well, or buying organic if you have access to it, helps.

Applesauce and apple juice are very different from whole apples, as they have less fiber and more sugar concentrated in a smaller volume. The original saying was whole apples and not a glass of juice.

🍎 Quick Facts

• Pectin feeds gut bacteria and modestly lowers LDL by binding bile acids
• Most polyphenols live in the skin — don’t peel if you want the benefit
• More colorful less processed varieties tend to have higher polyphenol content
• Apples are frequently on high-pesticide-residue produce lists — wash well or go organic
• Apple juice and applesauce are not equivalent to whole fruit

25. Oranges (and citrus generally)

⚡ The white pith everyone throws away is kind of the point

Oranges pack vitamin C, which helps prevent scurvy and supports the immune system. British sailors of the 18th and 19th century carried limes on their voyages to combat scurvy, and would become known as “limeys.” It’s good nutrition and a fun history lesson, but it’s also pretty basic. Oranges also carry flavonoids, and one in particular, hesperidin, goes largely unrecognized.

There is research on hesperidin and citrus flavonoids and what influence they have on inflammation and the function of endothelium (the lining of blood vessels). These compounds are found in higher concentrations in the whole fruit matrix (the juice, pulp, and pith) and membranes, which includes the pith (which is mostly thrown away). The pith is bitter.

When juice is made, the fiber is removed and the sugars become more concentrated. Therefore, a glass of orange juice and an orange are not the same and have different vitamin C content. The impact on your blood sugar is different in the two, and the juice also lacks the flavonoids. Nutrition wise, you are better of eating the whole orange (and the pith, to the extent you can).

🍊 Quick Facts

• Hesperidin and citrus flavonoids support endothelial function and reduce inflammation
• These compounds concentrate in the pith and membranes — don’t over-peel
• Orange juice is NOT nutritionally equivalent to a whole orange
• Juice = less fiber, higher glycemic impact, fewer flavonoids
• “Limeys” — British sailors who carried citrus to prevent scurvy on long voyages

26. Kale (and dark leafy greens)

⚡ It had its moment as a trend. The nutritional case beneath the hype is real.

Kale peaked in popularity around 2013 and after a few years of being overstated and overhyped, fell victim to the usual culinary backlash. However, its nutrition continued to remain the same. Kale has many nutrients, such as lutein and zeaxanthin, which support eye health alongside vitamin K, vitamin C, and folate. Kale is also a decent source of calcium and magnesium. In addition to these, spinach is rich in dietary nitrates, which are also beneficial for vascular health.

Kale is unsurprisingly very high in vitamin K, a fact that creates problems for individuals who take blood thinners, like warfarin. Warfarin dosing is based on the usual dietary vitamin K. Therefore, the dose is disrupted if a large amount of kale is consumed or vitamin K-rich foods are eliminated from the diet. The recommendation is to be consistent in the amount of vitamin K consumed as opposed to eliminating it from the diet.

In large amounts, or for people who have a thyroid problem, raw kale can be a concern due to its goitrogens, which can also affect thyroid function, but cooking can help reduce them a significant amount.

Because of this, the goitrogen of kale is an important but minor concern for people who eat kale in reasonable amounts. The kale backlash was predominantly an aesthetic and cultural issue. However, kale is still a valuable, high-nutrition source of vegetables.

🥬 Quick Facts

• High in lutein/zeaxanthin, vitamin K, C, folate, calcium, magnesium, and dietary nitrates
• Dietary nitrates support vascular function and blood pressure
• Warfarin users should keep intake consistent, not eliminate — dosing is calibrated around steady intake
• Raw kale goitrogens reduced substantially by cooking
• Nutrition density is real regardless of whether it’s trendy

27. Brussels Sprouts

⚡ The taste of Brussels sprouts changes depending on the cooking methods used; the right method will result in delicious sprouts while cooking them the wrong way will have the opposite effect.

Brussels sprouts are in the same family as broccoli and contain the same beneficial chemistry. They are also packed with Vitamin K, Vitamin C, folate, and fiber. Sprouts may have earned their reputation with overcooked mushy, sulfurous Brussels slides served on boiled veggie platters.

The texture and taste of sprouts completely changes when the outer layers are left in the oven or air-fryer to caramelize. The inner portions also undergo changes that promote the retention of glucosinolate and lessen the harmful effects from the traditional boiled preparation.

Some have tried Brussels sprouts in the past and found them terrible. The most recent generations in stores may be the less bitter variety from modern selective breeding. There is no need to worry about the pairing of bacon and nuts to create new delicious ways to consume the sprouts. They will remain healthy. They may be the only way to stoke the healthy eating flame.

🟢 Quick Facts

• Same glucosinolate chemistry as broccoli — same sulforaphane pathway and cancer-risk associations
• Excellent source of vitamin K, C, folate, and fiber
• Roasting/air-frying preserves nutrients better than boiling AND tastes way better
• Modern varieties are less bitter than older ones — bad childhood memories may not apply
• Pairing with bacon, balsamic, or nuts doesn’t undercut the nutrition

28. Cabbage

⚡ Winter sustenance for soldiers, peasants, and sailors for thousands of years

Eating cabbage is a common tradition. Cabbage is inexpensive, it has a long shelf life, and it can be grown in colder climates. In European winters, cabbage was the few available vegetables. Due to these reasons, traditions of fermenting it arise in a variety of cultures. Pre-refrigeration sauerkraut and kimchi were survival foods.

All cruciferous vegetables contain glucosinolates; red and purple cabbage contain these along with anthocyanins. This provides purple and red cabbage with antioxidant effects of purple and blue pigments and sulforaphane activity of broccoli and Brussels sprouts. Green cabbage is wonderful for your nutrition. The other colors of cabbage help even more.

K2 is more important for the health of your bones and arteries than K1 with which cabbage is fermented. K2 is also fermented with cabbage along with an increase of vitamin C and the introduction of probiotics. There is a huge difference in the probiotic content of pasteurized, shelf-stable sauerkraut and raw, refrigerated, fermented cabbage. The goitrogens in cabbage also are of no concern due to reduction during either cooking or fermentation.

🥬 Quick Facts

• Red and purple cabbage has anthocyanins PLUS glucosinolates — dual benefit over green
• Fermentation produces vitamin K2 linked to bone and arterial health
• Live fermented versions (refrigerated) have probiotic cultures; pasteurized don’t
• Goitrogens reduced substantially by cooking or fermentation
• One of history’s true survival foods — Europeans relied on it through winters for centuries

29. Mushrooms

⚡ Leave them in the sunlight for a half hour. You will not believe what occurs.

Most plant foods can’t manufacture vitamin D because they don’t have the same response to sunlight that human skin has. The exception to this is mushrooms. When mushrooms are exposed to UV light, ergosterol, which is a precursor to vitamin D2, is created from a compound found in mushrooms. When left gills-up in the sunlight for 15 to 30 minutes, mushrooms can provide a significant amount of vitamin D2, which humans can convert to the active form.

Aside from vitamin D, mushrooms also contain ergothioneine, which some researchers are beginning to label as a “longevity vitamin”. Ergothioneine is an antioxidant that accumulates in mitochondria. Recent studies suggest that ergothioneine may help protect against oxidative stress in ways that other antioxidants cannot. The early studies on this topic may provide interesting results.

Mushrooms also contain beta-glucans, which have beneficial effects on gut bacteria and immunity. Certain types of mushrooms (shiitake, maitake, and oyster) are commonly found in traditional Asian medicine, and they are now being studied by modern medicine to better understand their traditional relevance.

Common button, cremini, and portobello mushrooms also easily provide the relevant compounds. Foraging for mushrooms is strongly discouraged unless there is confident expertise in mushroom foraging. Toxic mushrooms have many lookalikes.

🍄 Quick Facts

• Leave mushrooms gills-up in direct sunlight 15–30 min before eating to generate vitamin D2
• Ergothioneine accumulates in mitochondria and may protect against oxidative stress
• Some researchers call ergothioneine a potential “longevity vitamin” candidate
• Beta-glucans in mushrooms modulate immune function (same type as in oats)
• Wild foraging: don’t. Toxic lookalikes are a genuine and serious risk

30. Cinnamon

⚡ Cinnamon is able to slightly lower blood sugar levels among diabetics. Given that it is a spice, this has to be considered exceptional.

Cinnamon is such a venerable spice that it has once been thought in some trading practices to be worth more than Gold. Cinnamon was considered a premium commodity in ancient trading routes. In Traditional Chinese and Ayurvedic medicine, cinnamon was historically used to as a digestive aid, and to improve circulation and to provide warmth. These uses were well established before the modern era.

Cinnamon consistently shows small reductions in fasting blood sugar and HbA1c in Type 2 Diabetes and prediabetes in several meta-analyses of Clinical studies. This is noted at very low dosages of 1 to 6 grams per day. The small positive effect are related to an improvement of the signaling of insulin. These effects are small, and in no way, are a substitute for standard prescribing practices,; however, it is rather interesting that it is a spice, and studies after studies, the effect has been consistent.

Two types of cinnamon are commercially sold, Ceylon cinnamon, referred to as “true cinnamon,” and cassia cinnamon, which is the cheaper and most commonly sold in grocery stores. Cassia has more coumarin, a compound that can negatively affect the liver inSensitive individuals who over time use it as a staple.

Ceylon has lower coumarin and has the same effects on blood sugar. For the amounts generally used in cooking, neither is likely a concern, but in larger supplemental amounts, switch to Ceylon cinnamon.

🟤 Quick Facts

• Meta-analyses show consistent modest reductions in fasting blood glucose and HbA1c
• Mechanism involves enhanced insulin signaling
• ~1–6g/day is the studied dose — modest effect, not a medication replacement
• Ceylon (“true”) cinnamon has lower coumarin than cassia — safer for high/daily doses
• Cassia is more common in stores; seek Ceylon if supplementing in larger amounts

31. Ginger

⚡ The science caught up to your grandmother’s upset stomach remedy

The age-old advice of consuming ginger crackers or drinking ginger ale to help soothe nausea is actually not all that baseless. Gingerols, the main active components of ginger root, contain much empirical evidence to suggest their effectiveness for nausea. One study in particular, Cochrane, investigated and subsequently affirmed ginger’s usefulness for the nausea caused by pregnancy, chemotherapy, and for motion sickness.

Fresh ginger contains higher levels of gingerols than dried ginger, however, the drying of ginger causes some of the gingerols to convert into shogaols, which are also active and may possess greater anti-inflammatory properties. Both forms of ginger are beneficial. Ginger ale, various ginger supplements, and candied ginger do not have the same potency as fresh ginger.

Ginger is anti-inflammatory and can promote a healthier digestive tract, as well as reduce joint pain and soreness in muscles. Because ginger can also effect blood sugar levels and interact with blood thinners, it may be worth talking to your doctor if you plan to take it on a daily basis, especially if you take the aforementioned medications. The risk is very low for the average person if it is used in cooking or tea.

🟤 Quick Facts

• Cochrane reviews support ginger for pregnancy nausea, chemo nausea, and motion sickness
• Fresh ginger = higher gingerols; dried = more shogaols, also bioactive
• Most commercial ginger ale has very little actual ginger — that’s why it doesn’t work
• Anti-inflammatory effects documented through multiple pathways
• Can interact with blood thinners and some diabetes drugs — flag this to your doctor if relevant

32. Turmeric

⚡ The absorption issue is real; black pepper solves most of it.

Curcumin, housed in turmeric, contains some of the most impressive anti-inflammatory and antioxidant data. Its inhibition of NF-KB, which is a major regulatory protein, of inflammatory response in the immune system, is impressive.

Curcumin, in both cell and animal studies, has demonstrated many things that, if extrapolated to large scale use in humans, would be nothing short of phenomenal. On the contrary, human studies have shown minor benefits to the relief of arthritis pain and some metabolic issues.

The main challenge has always been absorption. Curcumin is not very bioavailable. After consumption, curcumin is rapidly metabolized, and only minimal therapeutic amounts are ever delivered. The answer is piperine, a component of black pepper.

There are studies that show that the addition of black pepper to turmeric can increase the bioavailability of curcumin by about 2000%. Adding fat to the mix also increases absorption. The addition of oil and milk fat in the preparation of curcumin and black pepper, combined in a milk beverage, and curry spices, was a solution to the absorption issue long before the science was understood.

Turmeric is called the golden spice and has always been a major component of both Chinese herbal medicine and Ayurveda. Turmeric contains a lot of curcumin, but in excess, can cause gastrointestinal irritation. Supplementing curcumin can also potentially interact with blood thinners, so people should consult their physician.

The combination of turmeric with black pepper and fat used in culinary applications is a very reasonable solution to the extent of its purported anti-inflammatory activity. Although it’s not really significant, it is effective.

🟡 Quick Facts

• Curcumin inhibits NF-kB — a master switch in inflammatory signaling
• Poorly absorbed alone — black pepper (piperine) can increase absorption ~2,000%
• Fat also helps — traditional golden milk and curries leverage both tricks
• Human trials show modest real effects for arthritis pain and metabolic markers
• High-dose supplements can cause GI upset and interact with blood thinners

33. Raw Honey (especially Manuka)

⚡ Not all honey is beneficial in the same way (or beneficial at all), and the difference can be pretty substantial

Honey has been used in medicine by just about every culture that has seen the practice of beekeeping. Ancient Egyptians used honey in their wound dressings; honey appears in Greek medicine, in the practice of Ayurveda, and in traditional Islamic medicine.

For most of history, the mechanism was a mystery. Now, it is known that honey can inhibit the growth of bacteria and has several antibacterial properties, including having a low pH, being low in water, and having hydrogen peroxide.

Manuka honey, from the tree of the same name that the bees of Australia and New Zealand pollinate, has a different composition and has additional antibacterial activity that isn’t due to hydrogen peroxide.

This is particularly important because this kind of antibacterial activity can be helpful for bacteria that have a resistance to antibiotics and it is not uncommon to see Manuka honey used as a medicinal honey in a hospital setting. The potency of Manuka honey is directly related to the MGO numbers on the label and gives the honey a ranking.

Most of the properties that make honey beneficial have been removed from traditional honey through the process of pasteurization and other heat treatments.

Raw honey can be a beneficial sweetener as it is an excellent source of prebiotics and has a much higher antioxidant and enzyme content than a lot of honey on the market; however, it is still mostly sugar and should not be consumed in high quantities due to metabolic reasons.

Honey should never be given to infants that are under 1 year old due to the risk of botulism from other bacteria that are harmless to adults, and as a small substitute for refined sugar, raw honey is much more beneficial than processed honey.

🍯 Quick Facts

• Multiple antibacterial mechanisms: hydrogen peroxide, low water content, acidity
• Manuka adds methylglyoxal — effective against some antibiotic-resistant bacteria
• Manuka is used clinically for wound dressings in some hospital settings
• Raw/unheated honey retains more antioxidants and enzymes than pasteurized
• Never give honey to infants under 1 year — botulism risk from spores adults handle safely

The Hidden Benefits of Super Foods

What you notice after experiencing this is that many of these foods are being consumed in forms or prepared in ways that negate the purpose. Garlic is easily thrown into a pan to be cooked with no rest period. Tomatoes are commonly consumed raw when cooking them would actually allow more lycopene to be available. Potatoes that could easily be cooled in the fridge overnight to provide real gut benefits are eaten warm without a thought.

No, you are not missing out on magical ingredients or foods. You are just missing a couple of subtle changes to what you already have at home.

This is not magic, and you should not read this as something that can cure you of anything. This is not magic, and should not be seen as a cure for anything.

However, what is very fascinating is the connection between what was once the science of old traditions and what the science of today is explaining with the help of the old traditions.

For the most part, people of the world have eaten these foods for many, many years and have learned how to improve cooking over that time and to understand what is useful and what is not very useful. For the most part, the science is just catching up.

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