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THE FOURTEEN SUPER FOODS
Recommended by Sally Fallon Morrell - Weston A. Price Foundation
Why These Foods Are So Very Special
The dying words of Dr. Weston A. Price were “You teach, you teach, you teach. In all my blogs, I try to teach by focusing on foods and recipes that have a high nutrient dense value, and which Sally Fallon Morrell, president of the Weston A. Price Foundation most advocates. Below are those foods and the reasons why they are essential to our happiness. Read the whole article.
 
1. Butter from grass-fed cows (preferably raw) 8. Bone broth
2. Oysters 9. Shrimp
3. Liver from grass-fed animals 10. Wild salmon
4. Eggs from grass-fed hens 11. Whole yoghurt or kefir
5. Cod liver oil 12. Beef from grass-fed steers
6. Fish eggs 13. Sauerkraut
7. Whole raw milk from grass-fed cows 14. Organic Beets
 
Butter from grass-fed cows (preferably raw)

Butter contains lecithin, a substance that assists in the proper assimilation and metabolism of cholesterol and other fat constituents.

Butter also contains a number of anti-oxidants that protect against the kind of free radical damage that weakens the arteries. Vitamin A and vitamin E found in butter both play a strong anti-oxidant role. Butter is a very rich source of selenium, a vital anti-oxidant–containing more per gram than herring or wheat germ.

Butter is also a good dietary source cholesterol. What?? Cholesterol an anti-oxidant?? Yes indeed, cholesterol is a potent anti-oxidant that is flooded into the blood when we take in too many harmful free-radicals–usually from damaged and rancid fats in margarine and highly processed vegetable oils. A Medical Research Council survey showed that men eating butter ran half the risk of developing heart disease as those using margarine. Here are some other interesting benefits of raw butter that you can read about on the link below: Butter and cancer, butter and the immune system, butter and arthritis, butter and osteoporosis, butter and the thyroid gland, butter and weight gain, butter and gastrointestinal health. See this and more here.
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Oysters

Of all the shellfish, oysters are the most prized, not only by modern epicures and patrons of oyster bars, but also by traditional peoples throughout the globe. In fact, mollusks like oysters were probably one of the most important foods for the hunter-gather–easy to collect and full of nutrients.

Oysters are nature's best source of the trace mineral zinc, containing up to almost 100 mg per gram. (Second on the list is ginger root at about 7 mg per gram, followed by beef and lamb at about 6 mg per gram. Zinc in grains and legumes is more difficult to absorb because of the presence of phytic acid in these foods.) As zinc is needed for a healthy prostate gland and for the replacement of seminal fluid, oysters are considered important for male virility. But oysters are important for women as well. Zinc is required for numerous enzymes that aid in reproduction and mental function. Zinc cannot be stored and pregnancy increases the body's requirement for zinc. Oysters are the best way of meeting that need. See more of the benefits, and lots of great oyster recipes here.

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Liver from grass-fed animals

So what makes liver so wonderful? Quite simply, it contains more nutrients, gram for gram, than any other food. In summary, liver provides:

  • An excellent source of high-quality protein
  • Nature's most concentrated source of vitamin A
  • All the B vitamins in abundance, particularly vitamin B12
  • One of our best sources of folic acid
  • A highly usable form of iron
  • Trace elements (copper, zinc & chromium)
  • An unidentified anti-fatigue factor
  • CoQ10, a nutrient that is especially important for cardio-vascular function
  • A good source of purines, nitrogen-containing compounds that serve as precursors for DNA and RNA.
  • Liver's as-yet-unidentified anti-fatigue factor makes it a favorite with athletes and bodybuilders. The factor was described by Benjamin K. Ershoff, PhD, in a July 1951 article published in the Proceedings for the Society for Experimental Biology and Medicine . See more here and some great liver recipes.
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Eggs from pastured or free range hens, and no soy feed is optimal

Without a doubt, fresh, pastured eggs are superior in taste and nutrition to conventionally raised commercially available varieties. Eggs have been a highly valued foods since the beginning of time—eggs from chickens, ducks, geese, turtles and fish.

Egg yolks are the richest source of two superstar carotenoids—lutein and zeaxanthin. Not only are bright yellow yolks loaded with these fat-soluble antioxidant nutrients, they are more bioavailable than those found in vegetables, corn and most supplements. While these nutrients have a reputation of combating macular degeneration and cataracts and supporting overall healthy vision, they have a long list of other benefits, including protecting the skin from sun damage and even reducing one's risk of colon 8 and breast cancer. 9

Besides providing all eight essential protein building amino acids, a large whole, fresh egg offers about six to seven grams of protein and five grams of fat (with about 1.5 grams of it saturated), which comes in handy to help in the absorption of all the egg's fat-soluble vitamins. One egg also serves up around 200 milligrams of brain-loving cholesterol and contains the valuable vitamins A, K, E, D, B-complex and minerals iron, phosphorus, potassium and calcium. 10 Choline, another egg-nutrient, is a fatty substance found in every living cell and is a major component of our brain. Additionally, choline helps break up cholesterol deposits by preventing fat and cholesterol from sticking to the arteries. So the bottom line is, don't be chicken about eating eggs, especially the cholesterol-rich yolks! See more here and also read about chicken feed.

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Cod liver oil – The # 1 Superfood!

Cod liver oil is also rich in eicosapentaenoic acid (EPA) and docasahexaenoic acid (DHA). The body makes these fatty acids from omega-3 linolenic acid. EPA is as an important link in the chain of fatty acids that ultimately results in prostaglandins, localized tissue hormones while DHA is very important for the proper function of the brain and nervous system.

Those individuals who have consumed large amounts of polyunsaturated oils, especially partially hydrogenated oils, who are suffering from certain nutrient deficiencies, or who have impaired pancreatic function, such as diabetics, may not be able to produce EPA and DHA and will, therefore, lack important prostaglandins and necessary fats for the brain unless they consume oily fish or take a cod liver oil supplement. My personal favorite is Green Pasture Fermented Cod Liver Oil. See more cod liver oil facts here.

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Fish eggs-Caviar

Otherwise called Caviar - Few people talk about the health benefits of eating roe–Weston A. Price is virtually unique in his insistence on the value of this superfood (although the French value caviar as an aphrodisiac).

Roe (fish eggs/caviar) is a rich source of vitamins A and D, very long-chain fatty acids, and zinc. Since deficiencies of all of these compounds during pregnancy can cause birth defects, it is a tribute to the wisdom of primitive peoples that they valued roe as a superfood, necessary for healthy children.

Price noted that the Indians of the Andes went to great trouble to carry dried fish roe from sea level to high in the Andes , to provide those of childbearing age with a food that insured they would have healthy babies. - See more here and some great recipes.

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Whole raw milk from grass-fed cows

There are many health benefits to consuming raw milk.  Early studies showed that children consuming raw milk had greater resistance to disease, better growth and stronger teeth than children consuming pasteurized milk. Animal studies indicate that raw milk confers better bone structure, better organ development, better nutrient assimilation, better fertility and even better behavior than pasteurized milk

Raw milk contains many components that kill pathogens and strengthen the immune system. These include lacto-peroxidase, lacto-ferrin, anti-microbial components of blood (leukocytes, B-macrophages, neutrophils, T-lymphocytes, immunoglobulins and antibodies), special carbohydrates (polysaccharides and oligosaccharides), special fats (medium chain fatty acids, phospholipids and spingolipids), complement enzymes, lysozyme, hormones, growth factors, mucins, fibronectin, glycomacropeptide, beneficial bacteria, bifidus factor and B12-binding protein.  These components are largely inactivated by the heat of pasteurization and ultrapasteurization. See more here.

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Bone broth

A cure-all in traditional households and the magic ingredient in classic gourmet cuisine, stock or broth made from bones of chicken, fish and beef builds strong bones, assuages sore throats, nurtures the sick, puts vigor in the step and sparkle in love life–so say grandmothers, midwives and healers. For chefs, stock is the magic elixir for making soul-warming soups and matchless sauces. From the book Nourishing Broth we read what bone broth contains:

Collagen: Holding the Body Together – Collagen is the glue that holds the body together. Cooking breaks down collagenous protein into gelatin, which provides the amino acids the body needs to make the “glue” we call connective tissue. In the form of twisted cables, collagen strengthens the tendons that connect muscle to the bone and the ligaments that connect bones together.

Gelatin: This is the jelly like substance that is created when we make bone broth in which bones such as oxtails or other animal parts are used and which contain good amounts of cartilage such as hooves, chicken feet and fish bones, and heads. After the broth has cooled in the fridge, the fat will rise to the top and what's under that fat is gelatin. It consists of 84 to 90 percent protein and nourishes the skin, hair, and nails. It is recommended by Sally Fallon Morrell that it be combined with vegetables in the form of a soup rather than taken on its own.

Bone: Living Framework – Bone is living tissue that supports frames and protects the body with flexibility and strength. Minerals in the matrix make bones hard, but collagen keeps them resilient. The last thing we want is brittle bones. Bones also allows our bodies to deposit and withdraw minerals; produce blood cells, stem cells and growth factors that serve to buffer our blood against excessive pH changes and even store energy.

Bone Marrow: The Body's Blood Bank – Bone Marrow is a soft, spongy tissue found inside femur bones. Red blood cells, white blood cells, and platelets are produced in the bone marrow. This substance is highly prized for life-giving, and brain building with its unique fat and cholesterol composition. The bone marrow is considered a delicacy and is generally roasted or taken from bones that have been used in bone broth. Spread on toasted French bread rounds it can be almost become your daily nirvana.

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Shrimp
Shrimp are a very good source of vitamin D–the sunshine vitamin–and it seems almost miraculous that they should swim into fishing range at just the time when we could use a good dose of this nutrient. Shrimp are also rich in protein, and the important trace mineral selenium, as well as other minerals, and vitamin B12. This article also talks about the proper shrimp to buy and eat, and has some nice serving suggestions.
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Wild salmon
Two families of essential fatty acids (EFAs)–the omega-6 and the omega-3 fatty acids–are vital nutrients for growth and development. They cannot be made by the body so must be obtained in the diet. (In general, levels of omega-6 fatty acids in the modern diet are too high, while omega-3 fatty acids are lacking.) Two excellent sources of omega-3s are oily fish from cold northern waters and leafy green vegetables. According to some authorities, salmon is the primary animal source of omega-3 fatty acids. See more here.
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Whole yogurt or kefir

Fermented beverages infuse the gut with lactobacilli and lactic acid to sustain their growth, as well as serve up a nice array of enzymes and nourishing minerals. Traditional populations knew that these effervescent drinks were more hydrating and thirst-quenching than even water.

In Nourishing Traditions, Sally Fallon writes, “Throughout the world, these lactic-acid-containing drinks have been valued for medicinal qualities including the ability to relieve intestinal problems and constipation, promote lactation, strengthen the sick and promote overall well-being and stamina. Above all, these drinks were considered superior to plain water in their ability to relieve thirst during physical labor. Taken with meals they promote thorough and easy digestion of food; taken after physical labor they give a lift by replacing lost mineral ions in a way that renews rather than depletes the body's reserves.” See much more here.

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Beef from grass-fed cows

What a shame we have demonized red meat because this is one modern food, enjoyed by almost everybody, that is rich in nutrients. Red meat provides complete protein, including sulphur-containing proteins like cysteine. Beef is a wonderful source of taurine and carnitine, needed for healthy eyes and a healthy heart. Beef also provides another key nutrient for the cardiovascular system—coenzyme Q10.

Beef is an excellent source of minerals like magnesium and zinc—you need zinc for clear thinking and a healthy sex life. The fuzzy-headedness that vegetarians mistake for heightened consciousness is really the fog of zinc deficiency. Vitamin B 6 is abundant in meat, especially rare meat. Red meat is one of the best sources of vitamin B 12 , which is vital to a healthy nervous system and healthy blood. Vegetarians are especially prone to vitamin B 12 deficiency. One of the first signs of vitamin B 12 deficiency is a tendency to irrational anger-—so much for vegetarian claims that we will have a more peaceful, harmonious world if we all just stop eating meat. See more here.

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Sauerkraut

Wonder foods that are fermented (not pickled in vinegar) may help protect against infections and fungi. Fermented foods and beverages also provide fiber, which aids digestion and could help prevent serious digestive disorders that may be the root cause of many illnesses. As described in Making Sauerkraut and Pickled Vegetables at Home by Klaus Kaufmann and Annelies Schoneck, the benefits of lactic acid are numerous. See the blog here.

 

  • Prevents decay, not only in food but in the bowels.
  • Stimulates the peristaltic movement of the intestines.
  • Assists in the circulation of the blood.
  • Has a harmonizing effect on the stomach, strengthens the acidity of the gastric juice when production lags, and reduces acidity when production is up. (This is an amazing natural wonder)
  • Relieves the burden on the digestive system by significantly improving intestinal digestion.
  • Increases nutrient absorption.
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Organic Beets

This wondrous vegetable is what is used to make possibly the most healing fermented beverage there is. In the book Nourishing Traditions, the benefits of this drink are described as follows: This drink (beet kvass) is valuable for its medicinal qualities and as a digestive aid. Beets are just loaded with nutrients. One 4-ounce glass, morning and night, is an excellent blood tonic, promotes regularity, aids digestion, alkalizes the blood, cleanses the liver and is a good treatment for kidney stones and other ailments. Beet kvass may also be used in place of vinegar in salad dressings and as an addition to soups . Read more here.

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The Power of Real Nourishment

Would you sincerely like to improve your over-all health or help bring healing to a current health issue?

If yes, others and I can testify that there must first be a serious willingness to replace activities that do nothing to nourish the body, mind, and soul with those that genuinely do! Without this commitment you will no doubt flounder, and later say "It didn't really work for me"!

This commitment, may even mean reconsidering your career, working less hours, and of great importance in my case was too reduce my involvements in clubs, organizations and or other worthy but time consuming endeavors that had kept me from being able to focus on the one thing that WILL, and did allow me to do more. Better health!

 
Meet The Authors of Nourishing Traditions
By: Sally Fallon and Mary Enig PhD
 

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