Superfoods Experiment – Nutrient Dense Food Chart

Superfoods Experiment - Nutrient Dense Food Chart | Third Monk

superfoods

Here’s a scientific approach to the idea of superfoods. First, a little background on the experiments objective.

Powerhouse fruits and vegetables (PFV), foods most strongly associated with reduced chronic disease risk, are described as green leafy, yellow/orange, citrus, and cruciferous items, but a clear definition of PFV is lacking . Defining PFV on the basis of nutrient and phytochemical constituents is suggested.

However, uniform data on food phytochemicals and corresponding intake recommendations are lacking. This article describes a classification scheme defining PFV on the basis of 17 nutrients of public health importance per the Food and Agriculture Organization of the United Nations and Institute of Medicine (ie, potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K).

Now keep in mind that this experiment doesn’t take into account antioxidants or other benefits to eating superfoods. The focus is the density of the 17 above mentioned nutrients in the foods evaluated.

Superfoods Experiment Results

Item                                    Nutrient Density Score

                                                                                                                                                           Watercress                                                               100.00

                                                                                                                                                          Chinese cabbage                                                        91.99

                                                                                                                                                          Chard                                                                          89.27

                                                                                                                                                           Beet green                                                                   87.08

                                                                                                                                                           Spinach                                                                        86.43

                                                                                                                                                          Chicory                                                                        73.36

                                                                                                                                                            Leaf lettuce                                                                  70.73

                                                                                                                                                            Parsley                                                                          65.59

                                                                                                                                                            Romaine lettuce                                                           63.48

                                                                                                                                                            Collard green                                                                62.49

                                                                                                                                                            Turnip green                                                                 62.12

                                                                                                                                                            Mustard green                                                              61.39

                                                                                                                                                             Endive                                                                             60.44

                                                                                                                                                             Chive                                                                               54.80

                                                                                                                                                             Kale                                                                                 49.07

                                                                                                                                                             Dandelion green                                                             46.34

                                                                                                                                                             Red pepper                                                                     41.26

                                                                                                                                                             Arugula                                                                           37.65

                                                                                                                                                             Broccoli                                                                           34.89

                                                                                                                                                             Pumpkin                                                                          33.82

                                                                                                                                                             Brussels sprout                                                              32.23

                                                                                                                                                            Scallion                                                                            27.35

                                                                                                                                                            Kohlrabi                                                                          25.92

                                                                                                                                                            Cauliflower                                                                     25.13

                                                                                                                                                            Cabbage                                                                          24.51

                                                                                                                                                            Carrot                                                                            22.60

                                                                                                                                                           Tomato                                                                          20.37

                                                                                                                                                          Lemon                                                                           18.72

                                                                                                                                                          Iceberg lettuce                                                             18.28

                                                                                                                                                         Strawberry                                                                   17.59

                                                                                                                                                         Radish                                                                            16.91

                                                                                                                                                       Winter squash (all varieties)                                      13.89

                                                                                                                                                        Orange                                                                           12.91

                                                                                                                                                         Lime                                                                               12.23

                                                                                                                                                       Grapefruit (pink and red)                                            11.64

                                                                                                                                                        Rutabaga                                                                        11.58

                                                                                                                                                        Turnip                                                                             11.43

                                                                                                                                                        Blackberry                                                                      11.39

                                                                                                                                                         Leek                                                                                 10.69

                                                                                                                                                         Sweet potato                                                                   10.51

                                                                                                                                                       Grapefruit (white)                                                           10.47

Calculated as the mean of percent daily values (DVs) (based on a 2,000 kcal/d diet) for 17 nutrients (potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K) as provided by 100 g of food, expressed per 100 kcal of food. Scores above 100 were capped at 100 (indicating that the food provides, on average, 100% DV of the qualifying nutrients per 100 kcal).

I hope these results help people that are looking to maximize their nutrient intake by choosing the superfoods that will deliver more for less.

Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach | Center for Disease Control and Prevention

33 Healthy Ways to Use Coconut Oil

33 Healthy Ways to Use Coconut Oil  | Third Monk image 6

Benefits-of-Coconut-Oil1-use

Scientific research on coconut oil has revealed health benefits that affect your entire body, inside and out.

You’ve heard good things about it and now you have a tub of it sitting in your pantry. So how do you use coconut oil?

Cooking and Eating

cooking-coconut-oil

1) Cooking at High Heat – Some oils are unsafe to cook with at high temperatures, coconut oil is a great alternative.

2) Eat it by the Spoonful – Coconut oil is that delicious and healthful. Enjoy one spoonful each morning.

3) Smoothies – Add one tablespoon of coconut oil into your favorite smoothie recipe and increase your energy with the oil’s MCTs.

4) Replace Vegetable Oil for Baking – Next time you make your favorite brownie recipe, replace the vegetable oil with coconut oil. Your friends will be begging you for the recipe.

5) Pan Frying – Next time you fry up a batch of sweet potato fries or a piece of chicken, use coconut oil.

6) Coconut Oil Coffee – Adding a spoonful to your coffee is a delicious way to start your day with a huge energy boost! Here is a great recipe for coconut oil coffee.

7) Homemade Granola – Check out this delicious recipe for coconut granola.

8) A Spoonful in Tea – Allow some coconut oil to melt and mildly flavor your next cup of tea.

9) Salad Dressings – A simple recipe for a salad dressing with coconut oil can be found here.

Coconut Oil Skin Care

How-I-use-coconut-oil-in-my-beauty-routine

10) Cheekbone Highlighter – Apply a small amount on cheekbones over makeup.

11) Shaving Lotion – Close shave and a moisturizer at the same time.

12) Facial Scrub – Combine coconut oil with Himalayan crystal salt and apply to face each night. Washing it off is optional.

13) Body Scrub – Combine coconut oil and sugar. Check out this DIY Sugar Scrub recipe.

14) Makeup Remover – Healthier, stronger and longer eye lashes are just a bonus!

15) Homemade Deodorant – You only need a few ingredients in addition to coconut oil to make this simple deodorant recipe.

16) Homemade Lip Balm or Lip Gloss – Apply directly or create a flavored version with this simple lip balm recipe.

17) Sexual Lubricant – We swear by this one 😉

18) Massage Oil – Coconut oil is the perfect choice for a massage oil. Not too greasy and with a relaxing scent.

19) Body and Facial Moisturizer – Apply directly after showering.

20) Sunburn Care – A great moisturizer to use after you’ve gotten a bit too much sun.

21) Dry Feet Treatment – Mix with salt to form a foot scrub.

22) Elbow Rub – Helps manage the dry skin on your elbows.

Coconut Oil Hair Care

23) Leave-in Overnight Conditioner – Looking for a deep conditioning hair treatment? Rub a small amount of oil into hair (mostly at ends), comb through and put hair in a loose bun before bed, and wash out in the morning.

24) Defrizzer of Split Ends – Just put a tiny amount on your hands and run them through the frizzy areas.

25) Static Reducer – Rub your hands together with a little bit of coconut oil on them and run them through your static-y hair.

Other Healthy Uses for Coconut Oil

DIY-Toothpaste

26) Homemade Toothpaste – Combine equal parts coconut oil and baking soda. Sweeten with stevia and flavor with your favorite essential oil.

27) Aromatherapy – Whether you like coconut or not, the soothing aroma of coconut oil is pleasing to us all and can help us wind down after a long, stressful day.

28) Wound Care – Although you may not be ready to give up your Neosporin, coconut oil can even be used as a topical protector for wounds, shielding them with a thin chemical layer from outside contaminants. You can apply a small amount of coconut oil to small scrapes and cuts.

29) Metabolism Booster – 2 tablespoons per day are proven to rev up your metabolism.

30) Thyroid Supporter – Regular coconut oil consumption has been shown to support healthy thyroid function.

31) Energizer – 1 teaspoon can give you a burst of energy instead of turning towards a caffeinated energy drink.

Coconut Oil for Animals

BMC_1772-copy

32) Feed it to your Dog or Cat – Coconut oil isn’t just healthy for humans. Here is some good info on the benefits for dogs and cats.

33) Put It On Your Cat’s Paw – Put half a teaspoon on your kitty’s paw to keep a shiny coat and cut down on hairballs.

Chia Fresca: The All Natural Revitalizing Energy Drink (Recipe)

Chia Fresca: The All Natural Revitalizing Energy Drink (Recipe) | Third Monk image 2

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Chia Fresca (or iskiate as it is known in Central America) is an all natural revitalizing energy drink whose effects last all day, yet only takes seconds to prepare.

How Do I Make It?

Luckily, Chia Fresca requires few ingredients and is super simple to prepare.

Yield: 2 cups

Ingredients:

  • 2 cups water or coconut water
  • 1.5 tbsp chia seeds
  • 1/2 tbsp fresh lemon or lime juice, or to taste
  • Sweetener, to taste (1/2 tbsp maple syrup is good)

Preparation:

1. Add the chia and water into a jar or glass and stir well. Let sit for 10 minutes to allow the chia seeds to swell up. I like to use a jar with a lid so I can shake it up really well and break up the chia clumps.

2. Add lime or lemon juice and sweetener to taste. Stir well and enjoy!

For nutritional info, click here.

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It Looks Weird! Do I Have to?

Great Question! Here are a heap of reasons to make Chia seeds part of your routine:

1. Chia seeds are gluten free.

2. They are high in dietary fiber, making it great for digestion.

3. They contain 20% Omega 3 ALA, making it a super food for the brain and heart. Chia seeds have eight times more Omega 3 than salmon!

4. They boast 20% protein. The protein is a complete protein with all 8 essential amino acids.

5. They are high in antioxidants.

6. Chia seeds contain five times more calcium than milk.

7. They contain seven times more vitamin C than oranges.

8. Chia seeds contain three times more iron than spinach.

9. They contain twice the potassium content of a banana.

10. They have a positive impact balancing blood glucose levels (making it awesome for diabetics).

*Nutritionists recommend that 15g/0.53oz (one tablespoon) of Chia consumption each day. Make sure to drink plenty of water, as Chia is high in fiber.

Enjoy!

the-seeds

> A Natural Energy Drink | Oh She Glows

> Reasons to Eat Chia Seeds | The Wellness Warrior

The Truth About Sunscreen and Sunlight Exposure

The Truth About Sunscreen and Sunlight Exposure | Third Monk

Ask somebody about sunscreen and you’re likely to receive an earful of disinformation from a person who has been repeatedly misinformed by health authorities and the mainstream media. Here’s a quick guide to the 5 most important things you need to know about sunscreen, sunlight and vitamin D:

 

#1) The FDA refuses to allow natural sunscreen ingredients to be used in sunblock, sunscreen products

If you create a truly natural sunscreen product using exotic botanicals with powerful sunscreen properties, you will never be able to market it as a “sunscreen” product. That’s because the FDA decides what can be used as sunscreen and what can’t, regardless of what really works in the real world.

This whole monopoly over sunscreen chemicals is designed to protect the profits of the chemical companies while marginalizing the natural product companies which could easily formulate far better solutions.

 

#2) Nearly all conventional sunscreen products contain cancer-causing chemicals

Read the ingredients of any sunscreen product sold at any mainstream store and you will not be able to pronounce most of the chemicals found in the ingredients list. That’s because most sunscreen products are formulated with cancer-causing fragrance chemicals, parabens, harsh alcohols, toxic chemical solvents and petroleum oils. A typical sunscreen product is actually a chemical assault on your body. That’s why research shows that using sunscreen actually causes more cancer than it prevents

 

#3) You can boost your internal sun resistance by changing what you eat

You can boost your internal sunscreen by eating antioxidant-rich foods and superfoods. The supplement astaxanthin, for example, is very well known for boosting your skin’s natural resistance to sunburn. Its fat-soluble carotenoids are actually transported to skin cells where they protect those cells from UV exposure.

Nearly everyone mistakenly believes that a person’s sunlight burn response is purely a genetic factor. They’re wrong. You can radically improve your resistance to UV exposure through dietary changes.

 

#4) UV exposure alone does not cause skin cancer

It is a complete medical myth that “UV exposure causes skin cancer.” This false idea is a total fabrication by the medical community (dermatologists) and the profit-driven sunscreen companies.

Skin cancer can only be caused when UV exposure is combined with chronic nutritional deficiencies that create skin vulnerabilities.

To create skin cancer, in other words, you have to eat a junk food diet, avoid protective antioxidants, and then also experience excessive UV exposure. All three of those elements are required. Conventional medicine completely ignores the dietary influences and focuses entirely on just one factor: Sunscreen vs. no sunscreen.

 

#5) Not all “natural” sunscreen products are really natural

Be careful when shopping for so-called “natural” sunscreen products. While there are some good ones out there, many are just examples of greenwashing, where they use terms like “natural” or “organic” but still contain loads of synthetic chemicals anyway.

A good guide for checking on sunscreen products is the Environmental Working Group guide

Some of the products that are truly natural include Loving Naturals sunscreen and Badger All Natural Sunscreen. Don’t use any sunscreen product containing ingredients that sound like chemicals: Methyl,  Propyl, Ethyl, etc.

Always buy unscented sunscreen, a typical sunscreen product is made with over a dozen cancer-causing fragrance chemicals, and they’re absorbed right through your skin.

> Surprising Things You’re Not Supposed To Know About Sunscreen | Natural News