Organic Goji berries Since the vitamins in goji berries are water-soluble, you can also chew them directly without soaking into hot water to maximize nutrient absorption. Soaking goji berries into hot water can soften the dried berries.
💪🏻 Eggs are rich in zinc, which is linked to the production of WBC and can help support our immune system
💪🏻 Avos and Egg yolks are a source of monounsaturated fatty acids (MUFA) that contain Oleic Acid (a MU Omega-9 FA) which may reduce inflammation, protect against cancer, boost memory & protect against cognitive decline (which may prevent Alzheimer’s disease).
💪🏻 Dark leafy greens such as spinach, kale, watercress, arugula, and mustard greens promote gut health to aid healthy absorption of immune boosting nutrients.
💪🏻 Avos, Eggs, and Dark leafy greens contain carotenoids, an antioxidant that may protect against cancer .
💪🏻 Avos, Eggs, and COOKED dark leafy greens contain lutein + zeaxanthin ( a type of carotenoids). These antioxidants protect eye health by filtering out much of the harmful blue light rays, especially the UV rays, which also help to maintain healthy, glowing, youthful skin. ( ✅ Connect via my SkinBetter to purchase my favorite face serum that offers daily antioxidant protection for your skin and improvement of the appearance of uneven tone and redness. Stay tune for product reviews)
💪🏻 Avos and RAW spinach contain Glutathione, an antioxidant that can protect against oxidative damage and support your immune system. Glutathione is also naturally produced by your body but the level may be depleted with aging, poor diet, and chronic disease/stress. Since dietary glutathione is not well absorbed, you may benefit from taking a supplement. (✅ Contact me to learn more about how S-Acetyl Glutathione provides intracellular antioxidant support for immune function and which top rated brand I trust the most. )
Keto AvoEgg: Video Recipe on My IG StorySkin Better Science
✅Turkey and Eggs are both good sources of Selenium- a powerful antioxidant that may lower inflammation and enhance your immunity.
✅Our gut wall is the first line of defense from harmful substances and toxins. Goat cheese provides a great dose of probiotics to support healthy microbiome in your gut to boost your immune system and is easier to digest than cow’s cheese. (See 👩🏻⚕️RD’s Choice Probiotic Below)
✅Served with avocado, mango, and a handful of almonds for an extra boost of antioxidants to support vision, skin, hair, and heart health .
3-Ingredient Immune Boosting Omelette
👩🏻⚕️RD’s Choice
(Is there really a difference between store-grade supplements VS. pharmaceutical-grade, professional-grade supplements? Review this chartand decide.)
1. Eat Eggs occasionally, but not Egg Beaters
2. Pastured Eggs are ideal (Buy at Fairway Market)
3. Second choice: Organic or Free-Range Eggs
4. Top 5 nutrients in Eggs:
?Sulfur – boost Skin and Joint Health
?Vitamin B12- boost Energy and fight Depression
?Choline- boost Energy and Brain Health
?Vitamin D- boost Immunity and Bone Heath
?Lutein- boost Vision Health
5. Egg yolk contains most of these vitamins and minerals
Understand Egg Label
Photo by The Humane Society of The United States
Read more about eggs and choline in my Eat Eggs blog post.
In celebrating National Nutrition Month, may I suggest all you beautiful people to incorporate more pastured eggs in your diet, to help get your mind and body in shape for professional and personal success?
My mom used to tell me “Eat Fish, It’s a brain food. Eat Egg, it’s the most nutrient dense food”. My typical childhood breakfast was composed of 2 hard-boiled eggs, a papaya smoothie, and sometimes a small bowl of fish congee. It was at a time when I saw chickens roaming in the backyards, eating bugs and worms.
Then, people thought eggs were bad. I learned about all the fancy labels of eggs that I didn’t know about. Some eggs are Conventional, Cage-Free, Vegetarian-Fed, etc…AKA, eggs from over-crowded chicken factory. Later, I heard about the Egg Beaters, a processed product that is fortified and supposed to “make a healthy lifestyle easier”.
Not all eggs are created equal. Let’s look at the ingredients:
Dietary intake of choline has been shown to be associated with lower plasma homocysteine levels (tHcy), which may reduce chronic inflammation (leading to cardiovascular disease, dementia, and osteoporosis). Recent studies support a protective role of choline against the development of some types of cancer. Choline deficiency may increase risk of muscle damage and nonalcoholic fatty liver disease (Fatty liver is linked to obesity and insulin resistance).
Choline is an essential nutrient for prenatal and breastfeeding women. Similar to folate, choline plays a critical role in the healthy development of the fetus’s brain and nervous system. Deficiency in pregnancy may increase incidence of neural tube defects and impair cognitive function.
Although some choline is made within the liver, we require dietary source to maintain good health.
According to the Institute of Medicine (IOM), the adequate intake (AI) for choline to prevent liver damage is 550 mg daily for men and lactating women, 425 mg daily for women, and 450 mg daily for pregnant women. The Tolerable Upper Intake Level (UL) for adults is 3500 mg/day.
Good Sources of Choline:
?Egg yolk- 147 mg per yolk
?Wheat germ- 202 mg per cup
?Beef- 97 mg per 3oz trimmed, cooked
?Scallop- 94 mg per 3oz steamed
?Salmon- 56 mg per 3oz cooked
?Cruciferous vegetables (broccoli, bok choy)- 65 mg per cup cooked
?*Please note that prenatal vitamins don’t usually contain Choline, it’s important to nourish your body through whole foods.
Peppery Arugula Omelette with Sweet Fruits
If you are worried about the high cholesterol level in egg yolk, read my related post on Instagram here Dietary Cholesterol. You can learn more about cholesterol with Professor Fred Kummerow’s latest book at 99 years of age Cholesterol is not the Culprit. Kummerow was the scientist who pushed the FDA to ban Trans Fat and he eats an egg daily. The 100 years old Nutrition Scientist.
