10 Foods for Healthy Cells: Why You Should Know which Foods Provide healthy Information on a cellular level.
Why should I choose a 100 calorie organic apple instead of a package of 100 calorie Oreo cookie bites? Food is information and function for our cells. The science of epigenetics shows that different types of calories behave differently inside the body. Food is the information that tells our cells how they should be expressed. The apple communicates a message to our cells to have healthy function, while the Oreo cookies tells our cells to get sick.
Food communicates on a cellular level and our bodies take that information and behave accordingly. So no matter what genes we’re born with we can take steps to control our gene expression.
10 Foods to Eat for Healthy Cells
- Dark leafy greens (kale, spinach, collard greens)
- Good fats (avocado, coconut oil, olive oil)
- Wild caught salmon
- Seeds and Nuts
- Cruciferous vegetables (brussel sprouts, broccoli, cauliflower)
- Berries (blueberries, goji berries, mulberries, raspberries)
- Beans (black, kidney, white)
- Mushrooms (crimini, shiitake, maitake, chaga, reishi)
- Seaweed (nori, arame, kombu)
Here’s an un-beet-able recipe that contains some of the most nutritionally dense foods; beets, broccoli, mushrooms, carrots, spinach and red beans. Beets are loaded with vitamins and minerals, benefitting the heart, blood, bones, liver, kidneys, and pancreas to name a few. Mushrooms have antioxidant and anti-inflammatory properties, and promote immune system function. Kidney beans are high in fiber, calcium, iron, and a great source of protein.
Beet & Bean Burgers
These beet burgers are as satisfying as meat burgers! Give this recipe a try because it’s nutritiously delicious, and if you do, you’re going to make yourself and three other people very happy! Yields 4 burgers.
1 large red beet, peeled and chopped into small cubes
1 can red kidney beans, rinsed and drained
1/2 C portobello or crimini mushrooms, chopped
1/2 C broccoli, rough chopped
12 C carrot, rough chopped
½ C baby spinach leaves
1 Tbs plus 1 tsp chia seed flour
½ tsp. salt and pepper, each
1 Tbs. dried mixed Italian herbs or a small handful of minced fresh herbs of your choice.
- Place chia seeds in a coffee bean grinder or blender. Blend until seeds become a fine powder.
- Mix chopped beets in the food processor until the beets break down into the size of rice.
- Remove beets from the food processor and measure 1 cup of beet-rice.
- Add the 1 cup of beet rice back into the food processor. Add the kidney beans, mushrooms, broccoli, carrot, and spinach to the food processor. Pulse on and off until all inredients are well combined but still rice like, not baby food smooth.
- Remove the burger mixture and place it into a laarge bowl. Add chia flour and mix with a large spoon until incorporated. Sprinkle with herbs and salt and pepper to taste. and gently mix again.
- Divide the mixture into four large beet-balls. Form burgers by pressingdown on the balls gently by hand.
- Place burgers in a non stick pan.
- Over med-high heat, brown the burgers for about 7 minutes per side or until they firm up. Then lower heat to medium-low and let cook through for another 10 minutes.
- Serve on iceberg lettuce (bun-ny style) toppeed with tomato and avocado.