Download your complete paleo diet food list here

Table of Contents 
What is Paleo? 
What You Can Eat on the Paleo Diet 
Foods That Are Off Limits 
Modified Paleo Diet  
Example Paleo Diet Food List 
Benefits of the Paleo Diet 
Things to Consider Before Starting a Paleo Diet 

What is Paleo? 

In simple terms, the paleo diet involves eating foods that mirror what early humans ate during the Paleolithic era (nuts, seeds, meat, veggies, etc.) More specifically, it consists of only eating foods that were around before farming and modern processing techniques. This narrows down the diet to local, organic, non-GMO, whole produce and meats – anything a hunter-gatherer would have eaten.  

By avoiding processed foods and eating more fruits and vegetables, paleo dieters can better reduce harmful inflammation, stabilize blood sugar, and improve heart health, energy levels, and more.  

Paleo Diet Modifications 

Many people modify their paleo diets to better fit their needs. In fact, the paleo diet is often considered a guideline for cleaner eating, rather than a strict regime to stick to.  

Paleo diets can be updated as needed and can include things like some dairy, legumes, or whole grains to create a more well-rounded diet. Making these adjustments can also make a difference in your diet plan success because it can add a few “indulgent” foods to make mealtime more enjoyable.  

As long as you make the healthiest choices with all your selections you can make a successful modified paleo diet plan: choose low-fat, whole grain, and organic as much as possible, and support your diet with lots of whole foods and cut back on highly processed foods with little-to-no nutritional value as much as possible. 

What You Can Eat on the Paleo Diet 

A rule of thumb to follow is, if your ancestors could find it in the wild, you can eat it. That list would typically include: 

• Grass-Fed Beef 
• Wild Caught Fish & Seafood 
• Fruits 
• Vegetables 
• Nuts 
• Seeds 
• Olive, Avocado, and Coconut oils 
• Eggs 
  
  

Grass Fed Beef Vs. Grain Fed Beef 

Research has shown that grass-fed meat is better for heart and brain health since it tends to be lower in fat and higher in omega-3 fatty acids. Grain-fed or “grain-finished” animals tend to reach their goal weights faster and will naturally have more fat. This means meat that is higher in calories.  

The quality of beef improves with grass-fed animals as well. Grass-fed beef will have a leaner fat content and less marbling, while grain-fed will have higher fat and more marbling, which affects flavor. Choose grass-fed beef if you’re looking to: 

• Reduce your fat intake 
• Improve heart health 
• Get more antioxidants 

While the type of meat you choose is a matter of preference, grass-fed is all-around a better choice if you are looking to follow a heart-healthier paleo plan.  

Wild Caught Fish & Seafood Vs. Farm-Raised 

Like beef, there are two different choices when it comes to your seafood and fish: wild caught and farm raised. Wild caught fish and seafood (as the name implies) come from their natural habitats, and farm-raised fish are raised in tanks. The pros and cons of each vary between nutritional value, cost, sustainability, and quality. 

Wild caught fish are usually lower in saturated fat and have slightly higher levels of omega-3 fatty acids because of a more diverse diet. Farm-raised fish are more likely to have higher levels of contaminants or disease due to their captivity conditions. They are often fed antibiotics and have less nutritional value due to a less diverse diet. Most farm-raised fish, however, tend to be more sustainable and are cost friendly.  

While the paleo diet emphasizes “natural” wild-caught fish, it is important to remember that times have changed since the Paleolithic era, and budget, environmental factors, and added hormones must be considered when selecting food. When choosing, weigh the benefits of each and decide which areas are most important to you.  

(You can read more about the pros and cons of fish sources here and here.) 

Foods That Are Off-Limits 

In general, the golden rule is to avoid anything processed. That means packaged snacks like cookies and chips, tofu, canned fish, cheeses, and baked goods. Basically, if any food has been preserved, canned, baked, dried, or altered in any way in order to prepare it, it’s considered processed.  

Here are examples of processed foods to stay away from: 

• Soda 
• Syrups and Jams 
• Fast Food & Fried Foods 
• Muffins, Cupcakes, and Cookies 
• Candy 
• Chocolate 
• Sauces, Dressings, Gravy 
• Frozen Meals 
• Sausages, Hot Dogs, and Deli Meats 
• Cereals 
• Canned Vegetables 
• Ice Cream 

Some people choose to follow a dedicated paleo diet and exclude even more items. A strict paleo plan does not allow: 

• Beans, Peanuts, Peas, & Legumes 
• All Refined Sugar 
• Refined Vegetable Oils 
• Salt 
• All Grains (Including Whole Wheat, Barley, & Oats) 
• Cheese & Milk 
• Starchy Vegetables 

This level of restriction is often discouraged by health experts because dairy, legumes, and whole grains are beneficial to your health. Eliminating them completely may cause you to miss out on important minerals, fiber, and vitamins. For this reason, an adapted or modified paleo diet may be healthier and more ideal for the long-term.  

Modified Paleo Diet  

Adjust your diet to better fit your needs! Because paleo can restrict foods that give your body important nutrients, it’s important to make it work for you.  

Paleo might also take away some of the foods you already love, which can make it hard to stick to your diet. A relaxed plan will still give you the benefits of paleo while still letting you indulge in a broader selection of foods. 

Love cheese? Allow yourself a serving of low-fat mozzarella or feta every now and then! Is bacon a staple in your morning routine? Have a couple slices of turkey bacon with the fat trimmed off! Craving dessert? Have a piece of dark chocolate! Finding the healthiest option for these foods is key! 

Modified paleo plans allow you to still enjoy: 

• Low-Fat Milk 
• Low-Fat Yogurt 
• High Sugar Fruits 
• Starchy Vegetables 
• Quinoa & Brown/Wild Rice 
• Whole Wheat Breads 
• Butter 
• Turkey Bacon & Sausage 
• Dark Chocolate 
• Wine & Beer 
• Sweeteners like Stevia & Spirulina 

Limiting Dairy and Carbs on Your Paleo Diet Food List 

You may think limiting your intake of carbs and dairy is good for you, but the truth is our body needs carbohydrates for energy and calcium and other micronutrients from dairy to stay healthy.  

While it’s true some diets (like the keto diet) encourage you to limit carbs and force your body to burn fat for energy instead, this is not ideal in the long run. The truth is, complex carbs and low-fat dairy have lots of benefits like fiber, protein, calcium, Vitamin D, and more. If you cut them from your diet completely you will be missing out on lots of health benefits! 

Example Paleo Diet Food List 

This list does not follow a strict paleo regime, but it is still considered highly paleo appropriate. If you want to be stricter with your diet, skip shopping for any grains or dairy products (bolded products) included on this paleo diet food list.  

Shopping Tips 

Not all products labelled paleo-friendly will align with your diet goals! Some may include foods you have chosen to avoid, and others may have hidden sugars or grains, altering their calories and carb content.  

Keep an eye out for organic, grass-fed, and no added sugar labels while shopping to find the best paleo diet foods, but always check the nutrition label to make sure there are no surprise ingredients! Just because a package says “no added sugar” or “low salt” does not mean they are sugar or sodium free.  

Also be sure a food’s nutritional content is beneficial too! Snacks with empty calories won’t do you any favors. Try choosing items that have a variety of nutrients, vitamins, and fiber.  

Benefits of the Paleo Diet 

Paleo is beneficial for a few reasons: it adds more fruits and vegetables to your diet, it encourages you to seek out healthier food options, it removes processed foods high in trans fats, and lowers the amount of carbohydrates you eat. Because of this, paleo may help with several health issues: 

• Promotes weight loss 
• Stabilizes blood sugar, and boosts insulin sensitivity 
• Reduces blood pressure 
• Lowers triglycerides 
• Helps with diabetes 
• Improves heart health 
• Improves cholesterol 
  
  
  

Things to Consider Before Starting a Paleo Diet 

Paleo might be considered too strict for modern-day shoppers. Having to search for non-GMO, non-processed, no sugar, grain-free items is not always ideal when you’re on a budget. It’s also not always ideal when you’re in a hurry and don’t have time to cook a full meal. Like most diets, paleo works best if you have access to healthy foods and are smart about meal prepping.  

It’s also important to consider your personal nutrition goals. Strict paleo diet food lists may not work for you if you’re missing out on beneficial ingredients like whole grains and legumes. Try adding foods that are restricted from a strict paleo diet to be more well-balanced.  

Working with a dietician is never a bad idea if you don’t know where to start! And if you need extra help figuring out how to make delicious paleo approved meals, the Fresh N Lean kitchen can always take care of that for you.  

The post Complete Paleo Diet Food List (Downloadable PDF) appeared first on Fresh n' Lean.

SUMMARY

A dairy-free diet can improve your digestion, and it has other potential health benefits. However, not all non-dairy foods are optimal choices for wellness. The best picks have natural, whole-food ingredients.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

A dairy-free diet has the power to support your wellness journey. 

Foods made with dairy can cause digestive issues such as gas and uncomfortable bloating. If you suffer from these problems, replacing foods like yogurt, milk and hard cheese with non-dairy substitutes may help alleviate the situation. 

So, what’s the scoop on dairy-free eating? And which non-dairy foods should you choose for optimal health? Let’s take a closer look. 

In this article, we will:

• Define a dairy-free diet
• Explain the difference between dairy-free and vegan eating plans
• List the ingredients used in non-dairy products
• Discuss some key health benefits of eating dairy-free
• Offer tips on choosing healthy non-dairy foods
• Answer common questions regarding dairy-free eating

What is a dairy-free diet?

A dairy-free diet excludes all foods and beverages containing dairy products. 

This diet excludes all types of animal milk. That means no cow’s milk, sheep’s milk or goat’s milk. And all kinds of food and drink that include animal milk are prohibited on a dairy-free diet plan. So, for example, cheese made with animal milk isn’t allowed. Also, butter, ice cream and yogurt made with animal milk are verboten. 

Dairy contains valuable calcium and protein. However, you can access these nutrients via plant-based substitutes like chia seeds, soy milk, almonds and tofu. 

Dairy-free diet vs. vegan 

So, how does the dairy-free diet plan differ from the vegan diet?

The dairy-free lifestyle is similar to the vegan lifestyle in that they both limit the consumption of foods made with animal products. However, a vegan diet has broader restrictions; it excludes all animal products, such as meat, chicken, oily fish and eggs. The only animal-based foods excluded from a dairy-free diet are those made with animal milk. 

Ingredients used in non-dairy foods

Dairy-free foods swap ingredients made with animal milk for those that are plant-based. 

For example, dairy-free milk replaces cow’s milk with plant-based alternatives such as:

• Rice milk
• Almond milk
• Cashew milk
• Soy milk
• Oat milk
• Brazil nut milk

And dairy-free ice cream ditches cow’s milk and heavy cream in favor of plant-based choices like:

• Nut milk
• Nut butter
• Soy milk
• Coconut milk
• Pea protein
• Fava bean (also known as faba bean)

Last but not least, dairy-free cheese replaces animal milk with ingredients like:

• Tree nuts and seeds
• Soy
• Coconut
• Root vegetables such as carrots and potatoes
• Starchy flours such as potato flour, arrowroot flour, and tapioca flour

Health benefits of a dairy-free diet

Here are some key health benefits of dairy-free eating:

1. Improved digestion

Dairy products often contain a sugar called lactose. Lactose is typically broken down by lactase, an enzyme produced by the small intestine.

Unfortunately, many people produce less lactase than is needed to break down lactose. This condition — known as lactose malabsorption — makes it difficult for them to digest dairy milk and its by-products. Lactose malabsorption sometimes causes symptoms like bloating, diarrhea and gas. When this happens, the condition is called lactose intolerance.

Lactose malabsorption is more common than you might think. According to the National Institutes of Health, roughly 68 percent of the world’s population suffers from this condition. Here in the U.S., it’s most common in people with these ethnic backgrounds:

• African American
• Native American
• Asian American
• Hispanic/Latino

If you experience symptoms such as gas and bloating, lactose intolerance may be the culprit. And you may be able to experience relief by putting the brakes on your dairy consumption. 

You’ll also benefit from dairy-free eating if you have a milk allergy. Milk allergy (also known as dairy allergy) is less common than lactose intolerance, but it causes severe symptoms. For example, this condition can cause anaphylaxis, a potentially fatal condition that requires treatment with epinephrine. Milk allergy can also cause atopic dermatitis and inflammation of the esophagus.  

2. Reduced exposure to harmful hormones and antibiotics

Most of the dairy consumed in this country is produced commercially. Commercial dairy production involves the use of hormones and antibiotics. Research shows that these hormones and antibiotics can negatively impact your health. For example, steroid hormones in commercially produced dairy products are a risk factor for certain types of cancer in humans. 

However, it’s important to note that organically raised dairy doesn’t include harmful hormones and antibiotics. 

3. Better skin

Acne is a skin condition that causes unsightly bumps and blemishes. According to the American Academy of Dermatology Association, it’s the most common skin ailment in the U.S., affecting up to 50 million Americans. And while it’s most common in adolescents, acne can occur at any stage in life. 

Various research studies link acne with dairy intake. The data links consumption of dairy foods such as whole milk, low-fat milk, skim milk and cheese with a higher risk for acne. This research suggests that for some people, a dairy-free diet may improve the appearance of this skin. 

How to choose healthy foods for your dairy-free diet plan

Here are some tips for choosing healthy, non-dairy foods:

1. Look for items made with whole foods and minimal ingredients

Some non-dairy foods are highly processed. These foods contain lots of preservatives, refined oils and color additives.

The healthiest choices are those made with natural, whole-food ingredients. These picks typically have short ingredient lists that include natural foods that are easy to recognize. 

2. Steer clear of foods with lots of sodium

Sodium can cause severe health problems if you overeat it, and most Americans consume more than the recommended amount. Research shows excessive sodium consumption can cause high blood pressure, heart attack and stroke. To reduce your risk of chronic disease, you should consume no more than 2,300 milligrams of sodium per day. 

Some dairy-free foods are high in sodium. This is especially true of certain types of highly processed vegan cheese. Before purchasing dairy-free foods, read the ingredient list, and steer clear of any dairy alternative with excessive sodium. In some cases, you’ll be able to find non-dairy alternatives that are low in sodium or sodium-free. 

3. Avoid foods with lots of sugar

Studies link excessive sugar consumption with health issues such as high blood pressure, diabetes, weight gain and inflammation. Sugar content in dairy-free foods varies dramatically. Some choices are high in sugar. On the other hand, some have very little sugar, replacing this ingredient with healthier substitutes such as erythritol. These differences are especially apparent in vegan food such as non-dairy ice cream.  

According to the American Heart Association, men should consume no more than 36 grams of sugar per day. For women, that figure drops to 24 grams. Keep these recommendations in mind when looking at the sugar content of vegan ice cream and other dairy-free foods that you’re thinking about adding to your pantry. 

4. Read the ingredient list to avoid foods that contain hidden dairy

It may not be immediately apparent to you that certain foods contain dairy. That’s why it’s essential to read the ingredient list before purchasing.

Here are some packaged foods that may have hidden dairy:

• Boxed cereals – may contain milk-based ingredients such as nonfat milk powder, whey protein isolates and casein
• Yeast bread – choices such as croissants and cinnamon bread often include dairy
• Processed sandwich bread – may contain milk products such as casein, whey and nonfat milk powder
• Crackers – may include a dairy food like butter or butterfat
• Deli meats – may contain dairy ingredients such as lactose or casein as an emulsifier
• Granola – may have butter
• Protein bars – may contain a milk product such as lactose, casein or milk powder
• Vegetarian meat substitutes – may contain casein or whey protein isolates

Dairy-free diet: FAQs

Next, let’s answer some common questions regarding the dairy-free lifestyle:

1. Can you eat eggs on a dairy-free diet?

Yes, the dairy-free diet includes eggs. The only animal-based foods excluded from this diet are those made with animal milk like cow’s milk. 

2. Can you eat goat cheese on a dairy-free diet?

Goat cheese includes goat milk. Since goat cheese has animal milk, it’s excluded from a dairy-free diet plan. 

3. Is a paleo diet dairy-free?

The eating patterns of our hunter-gatherer ancestors inspire the paleo diet. Our relatives from that era did not milk cows. With this in mind, the paleo diet excludes all dairy products. That includes dairy cheese, sour cream, cow’s milk and butter.

4. Can I eat butter on a dairy-free diet?

Butter typically includes animal milk such as cow’s milk. Since it contains animal milk, butter is not allowed on a strict dairy-free diet plan. 

5. Can a dairy-free diet help you lose weight?

Yes, under certain circumstances, a dairy-fee diet can help you lose weight. You can lose weight by reducing your calorie intake. Many dairy-free foods have fewer calories than their dairy-based equivalents. With this in mind, a dairy-free diet can support healthy weight loss if you choose options that are relatively low in calories. 

6. Can you eat bread on a dairy-free diet?

With bread, it’s essential to read the ingredient list. Some types of bread include dairy products such as casein, whey and nonfat milk powder; these types of bread are excluded from a dairy-free diet. However, if you’ve checked the ingredient list and found there isn’t a dairy product present, bread is compatible with a dairy-free lifestyle. 

Next steps

Simplify your dairy-free diet plan by subscribing to Fresh N Lean. We offer vegan and paleo meal plans that exclude all dairy products; our chefs make this cuisine using whole-food, organic ingredients. Also, to support you on your health journey, we offer free nutritional counseling from our skilled team of in-house nutritionists. Subscribe today to have tasty, dairy-free meal boxes shipped to your home or office. 

The post Dairy-Free Diet: How to Choose Healthy Non-Dairy Foods appeared first on Fresh n' Lean.

SUMMARY

It can be tricky to evaluate paleo vs. keto. These eating plans are two of the most popular choices right now, and both share similarities. However, they also differ in notable ways, and it’s essential to understand these differences if you want to choose the diet that matches your needs.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

If you’re trying to decide on a healthy eating plan, it may be a good idea to look at things from a paleo vs. keto perspective. 

Both diets can do wonders for your health and fitness, and they’re riding a wave of popularity because of the results they’ve provided. 

When looking at the paleo diet vs. keto, there are many similarities. For this reason, people sometimes have difficulty distinguishing between the two. But both diets differ in crucial ways. By understanding the difference between keto and paleo, you’ll have the insight you need to decide which eating plan is the right choice for you. 

In this article, we will:

• Compare paleo and keto diets, looking at key similarities
• Examine how keto and paleo eating plans differ
• Look at the paleo vs. keto diet from a health viewpoint

Is paleo similar to keto?

There are important similarities when looking at the paleo diet vs. keto. Here are some of the ways in which these eating plans are alike:

1. Keto and paleo diets exclude grains and legumes

Both the keto and paleo diets exclude grains and legumes. But these eating plans exclude these foods for different reasons. 

The paleo eating plan is also known as the paleolithic diet or the caveman diet. These monikers indicate that this eating plan takes inspiration from the diet of our paleolithic or caveman ancestors. These hunter-gatherers didn’t have access to grains and legumes; these food sources came along at a later stage of human evolution. For this reason, the paleo diet discourages the consumption of grains such as wheat and oats and legumes such as black beans and kidney beans. 

With the keto diet, food consumption creates nutritional ketosis. When this happens, the body burns fat more efficiently, supporting healthy weight loss. With ketosis, it’s essential to minimize carbohydrate intake; a low-carb diet is critical, and grains and legumes are typically high in carbs. That’s why a ketogenic diet excludes grains and legumes. 

2. Paleo and keto diets both exclude highly processed sugar

When looking at the paleo diet vs. keto, one similarity is that they both exclude the consumption of highly processed sugar. White sugar, brown sugar and corn syrup are examples of highly processed sugar. If you want to exclude these sugars from your diet, you’ll need to check the ingredient list before purchasing certain types of foods.

Here are examples of foods that often have highly processed added sugar:

• Candy 
• Cakes
• Pies 
• Dairy desserts
• Sugar-sweetened soft drinks
• Doughnuts
• Pastries
• Frosted corn flakes
• Barbecue sauce
• Ketchup 
• Spaghetti sauce
• Sports drinks
• Canned baked beans

3. Keto and paleo diets encourage the consumption of healthy fat

Certain fatty acids support good health, and keto dieters and paleo dieters both consume fats than foster wellness. Here are some examples of healthy fats included in keto and paleo diets:

• Fatty fish such as salmon
• Avocado
• Nuts such as almonds, cashews and pecans
• Seeds such as hemp seeds and sunflower seeds
• Olive oil
• Avocado oil

Paleo vs. keto: Key differences

Are you curious about the difference between keto and paleo? Here are some areas in which these eating plans differ:

Dairy 

Certain types of dairy are acceptable on a keto diet. For example, cheese and butter are allowed; milk isn’t because it contains sugar and carbs via its lactose. 

A paleo eating plan is different; it typically excludes all dairy foods. Some paleo dieters consume grass-fed butter. Is grass-fed butter a paleo food? That point is debated within the paleo community. 

Sugar-free sweeteners

Sugar-free – or artificial – sweeteners are allowed on a keto eating plan. These include sweeteners such as stevia and sucralose.

However, with the paleo diet, sugar-free sweeteners are a no-no. Why? The paleo diet aims to recreate the eating plan of our ancestors. An artificial sweetener is the product of modern technology, so it doesn’t fit within the paleo philosophy. 

Natural sweeteners

We’ve mentioned that keto and paleo diets both exclude highly processed sugars. But what about natural sweeteners? Each diet plan differs in how this food choice is treated. 

A paleo diet makes room for natural sweeteners. These include maple syrup, honey, date sugar and coconut sugar.

However, all sugars – natural or otherwise – are forbidden with a keto diet. This rule exists because sugars contain carbs that could take you out of nutritional ketosis. 

Fruits 

The keto diet discourages most fruits. This rule is observed because most fruits are high in carbs that could prevent ketosis. However, some fruits – such as berries – are lower in net carbs. These low-carb fruits are allowed in moderate quantities. 

Paleo dieters don’t face the same restrictions. They are free to include all types of fruits in their eating plan.

Starchy vegetables

Vegetables provide excellent nutrition, but some are high in carbs. The veggies with the most carbs are starchy vegetables like potatoes, corn and peas. These vegetables are not the best choice if you’re looking to reduce carb intake. And since it’s vital to minimize carbohydrate intake on a ketogenic diet, starchy vegetables are verboten if you’re following a keto eating plan. 

Things are less restrictive for paleo dieters. The paleolithic eating plan allows starchy vegetables like sweet potato and beets in moderation. 

Processed meat

When looking at paleo vs. keto eating plans, there is a difference concerning processed meat. Processed meat – such as luncheon meat and sausage – is okay on a keto diet as long as it doesn’t contain added sugar that could halt ketosis. 

However, the paleo diet emphasizes whole foods similar to those consumed by our caveman ancestors. With this in mind, processed meat is discouraged on a paleo eating plan. Instead, paleo dieters are encouraged to consume unprocessed meat like cage-free chicken and grass-fed beef. 

Soy

Some soy is allowed on a keto eating plan. Soy foods like tofu and tempeh are fine for keto dieters. 

The paleo diet takes a different perspective on soy foods. This eating plan disallows all soy-based food products. 

Paleo vs. keto: Which is healthier?

Paleo and keto eating plans can both provide notable health benefits. Research shows that keto and paleo diets can help you lose weight. Keto and paleo foods can also lower your blood sugar to healthier levels. 

However, the paleo diet has an advantage when looking at things from a long-term perspective. It allows a broader range of foods than a keto eating plan, so it has the potential to be more nutritious. 

Also, for a diet to work, compliance is essential. Since it’s less restrictive than keto, it may be easier for people to stick with a paleo diet over the long haul. 

Still, your mileage may vary. So, if you’re trying to decide between keto and paleo, it may be helpful to take each one for a test drive to see how it impacts your health and well-being. 

Next steps

Are you a keto or paleo dieter looking for a convenient way to access the food you need?

If you want healthy keto or paleo meals delivered to your front door, subscribe to Fresh N Lean. We make our chef-prepared meals with wholesome, organic ingredients, and we ship to your home or office. 

The post Paleo vs. Keto: Which Diet Is Right for You? appeared first on Fresh n' Lean.

SUMMARY

If you’re single, meal delivery for one person is an option worth considering. You’ll have access to nutritious meal options made with fresh ingredients, with no cooking and no cleanup. Here’s what Fresh N Lean subscriber Debbie Macrae had to say about her experience with our company’s meal delivery service. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

If you’re single with a busy, active lifestyle, cooking may seem like more trouble than it’s worth.     

Fortunately, meal delivery services can lend a helping hand. These companies can simplify meal planning and meal prep for busy singles.

The list of companies providing services in this area is vast; it includes names like Daily Harvest, Home Bistro, Home Chef, Green Chef, Sun Basket and Territory Foods. The services differ from one company to the next. For example, some companies provide meal kit delivery that may require cooking and meal assembly. Others provide precooked meals that are good to go after you’ve warmed them for a minute or two in the microwave. 

So, what’s the best meal delivery service for your needs? Many people prefer the convenience of having prepared meal options that require no cooking and meal prep. If precooked meals sound like a good idea, consider Fresh N Lean. Our precooked meals include organic ingredients, and they’re chef-prepared and dietician-approved. We don’t just offer you a gourmet meal that tastes great; each delicious meal on our menu is also a healthy meal that can help you reach your fitness and wellness goals. 

Best meal delivery for one person

Sometimes customer reviews can help you find the best meal option for your needs. Debbie Macrae was looking for a service that provides healthy meal delivery for one person, and she chose Fresh N Lean. She wanted a plan to offer one fresh meal after the next, and she didn’t want to worry about cooking or following a recipe. Here’s what she had to say about our food and our service. 

Debbie, thanks for being part of the Fresh N Lean family! How long have you been with our service? 

Just over a year, I think.

Why did you decide to subscribe to a meal delivery service? 

I was done cooking after 20 years – my kids were doing their own thing meal-wise, and I was tired of trying to eat low-carb and healthy on my own. 

What made you choose Fresh N Lean specifically? 

I did a lot of research. Finally, I read a blog from someone who tried all of the top prepped meal services and recommended Fresh N Lean based on the quality of food and serving size. I also ruled out any services requiring prep or special ovens like Tovala.

What are your health goals, and how does Fresh N Lean’s meal delivery service support your objectives? 

I had already lost weight on a very low-carb, low-fat diet and needed to find a plan with low carbs and moderate fat content. I also wanted to eat fresh, sustainable, free-range and grass-fed.  

Which meal plan did you choose and why? 

I chose Paleo because of the reasons I listed above – this plan allows me to maintain my perfect weight! It includes complex carbs like sweet potatoes – no pasta and grains. Although I love pasta and grains, I need to avoid those carbs in daily meals and save them for eating out. I add steamed chopped kale to every meal to get my veggie fix.

For you, what are the most significant benefits of having your meals delivered? 

I enjoy healthy eating while maintaining my diet needs without any planning — I look forward to eating now!

Has eating a diet based on Fresh N Lean meals changed how you feel physically and mentally? 

The portions are perfect – I feel full and satiated after eating dinner without needing more. And I look forward to eating dinner every night by myself (with my dogs) – I arrange my meals when I first get them to eat a different protein every night. I miss my Fresh N Lean dinner ritual when I go out to eat!

Is there any advice or encouragement you’d like to share with our readers? 

Don’t spend your hard-earned money on a bunch of cheap carbs – the protein variety Fresh N Lean offers is amazing! You can always add veggies and carbs easily if you want to – just microwave your Fresh N Lean meal, then dump your pre-steamed (microwaved) veggies on top! For example, I microwave the seafood dishes for only 2 minutes and chicken or beef for 2.25 minutes – this makes it perfectly heated without overcooking. Yum!

Next steps

If you’re looking to simplify your life with meal delivery for one person, subscribe to Fresh N Lean. We deliver our chef-prepared meals to your home or office, and we make them with fresh ingredients. 

The post Meal Delivery for One Person: Debbie Macrae’s Fresh N Lean Review appeared first on Fresh n' Lean.

SUMMARY

Paleo dieters know it’s essential to skip the refined sugar and processed food and instead choose meals made with lean meat and nourishing fresh ingredients. The best paleo meal delivery services carefully abide by those dietary restrictions, providing meal options with healthy food like grass-fed meat and sweet potato. Fresh N Lean customer Lynda W. discusses how our healthy meals help her succeed on the paleo diet. 

Fresh N Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Are you on the hunt for the best paleo meal delivery service? 

Making a smart decision requires some investigation. Paleo meal delivery companies vary in terms of the food they provide. And the quality and content of their meal plans differ in ways that may surprise you. 

So, which variables should you keep in mind when evaluating food delivery services that cater to the paleo diet? 

In this article, we’ll provide some helpful tips. We’ll also share a paleo meal delivery review that includes feedback from one of our satisfied customers.   

Tips for choosing the best paleo meal delivery service

If you’re looking for the best paleo meal delivery service, there are a few things you’ll want to keep in mind:

1. First of all, it’s obvious that you’ll need to choose a meal delivery service with meal options that fit the restrictions of the paleo diet. That means nutrition that’s free of dairy, refined sugar and processed food. Instead, paleo food nourishes the body with lean protein like grass-fed meat and roasted chicken breast. And the paleo diet also includes vegetables like sweet potato and healthy fats like nuts and seeds. 
2. Next, you need to think about the quality of the ingredients. The best paleo meal delivery services support wellness by using organic ingredients that are free of pesticides. These ingredients ensure that your paleo power meal contains 100 percent pure nutrition, with no unwanted toxins that could harm your health. 
3. Then there’s the matter of fresh versus frozen. Frozen meals aren’t the most appetizing option, but that’s what you’ll get with some meal delivery companies. Your chances of sticking with your paleo diet will likely improve if you choose a paleo food delivery service that provides fresh meals that you look forward to eating. 
4. Finally, it’s a good idea to consider paleo meal delivery reviews. You can learn a lot about a meal delivery service by reading the feedback shared by its customers. 

Best paleo meal delivery: Lynda W.’s Fresh N Lean review

Whether your goal is weight loss or general health improvement, the paleo diet can help. And a meal delivery service can make it easier for you to stick with your paleo eating plan. 

Fresh N Lean is a food delivery service that offers nourishing paleo meal options. Our prepared paleo meals are fresh, never frozen. And our delicious meals are made with organic ingredients that honor your health. 

Lynda W. is a Fresh N Lean customer who posted a testimonial on our reviews page. After reading her feedback, we reached out to her to learn more about her paleo journey.  In her interview, she talks about how Fresh N Lean’s paleo options have impacted her life. 

Lynda, thanks for posting your testimonial on our meal delivery service reviews page. And thanks for being part of the Fresh N Lean family. How long have you been with our service?

I’ve been with Fresh N Lean for over a year now.

Why did you decide to subscribe to a meal delivery service? And what made you choose Fresh N Lean specifically?

I’m living on my own for the first time in over 30 years, and I’ve never enjoyed the thought of cooking — that prompted me to look into a meal delivery service. And I had an easy time choosing because I didn’t want frozen meals. And I didn’t want a meal delivery service that required me to shop or do meal prep. That led me to Fresh N Lean. 

What are your health goals, and how does Fresh N Lean’s meal delivery service support your objectives?

Being over 55 and very active, my health goals are to have all the basic food groups — especially vegetables — consistently included in each meal. Fresh N Lean provides this with each yummy meal. And each meal lists the ingredients, calories and macros. 

Which meal plan did you choose and why?

In choosing my meal plan, I wanted a mix of proteins and vegetables, with relatively few carbs. After reading about each plan on your website, I decided to choose the Paleo plan. I’ve really enjoyed every meal on this plan.

For you, what are the most significant benefits of subscribing to a paleo meal delivery service? 

Delivery of my meals is a bonus! Even though I live close to markets, the fact that I don’t have to spend time in one is super convenient and makes life less stressful.

Also, I can plan when and what I want to eat around the delivery system because it always arrives once a week — at the same time and right in front of my door. If I know I will be out of town, I can just skip that week.  

Has eating a diet based on Fresh N Lean paleo meals changed the way you feel physically and mentally?

Fresh N Lean’s Paleo meal plan has definitely changed how I feel. I know this because a significant change happened when I had to work out of state for three weeks. Eating on the road a lot, consuming different types of food — and probably not the best quality of food — made me sluggish, bloated and irregular.

It also mentally brought me back to trying to make decisions about what to eat and not having enough time to spend on preparation. And the waste of purchasing groceries and then not using them. I really hated that. 

Many people find inspiration in meal delivery service reviews like yours. Is there any advice or encouragement you’d like to share with our readers?

My experience with Fresh N Lean has only been positive. I have enjoyed having the ability to look in my refrigerator and choose what meal I want for dinner. The prepared meals are always delicious. I love the sauces and seasonal vegetables used, and I love that the meals include my favorite proteins, like salmon and beef. I really am impressed with the taste.

Over the last few months, I have changed it up a bit, and asked for a mix of dinners and breakfasts. I love having the ability to mix things up. This week I received my first soup — can’t wait to try it.

Next steps

Lynda W. uses Fresh N Lean to support and enhance her paleo diet, and so can you. Our meal service offers everything from robust entrees to paleo snacks. Subscribe today to get Fresh N Lean meals delivered to your door. 

The post Best Paleo Meal Delivery: Lynda W. Chooses Fresh N Lean appeared first on Fresh n' Lean.

SUMMARY

A meal delivery service can help you reach your health goals. And the best way to evaluate these companies is to look at first-hand reviews posted by their customers. These meal delivery service reviews can also help you decide what type of service best fits your needs. For example, you can choose a service that sends prepared meals to you. Or you could opt for a service that sends a meal kit — each meal delivery kit includes ingredients and a recipe. 

Fresh N Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Getting your meals delivered can significantly impact your health and nutrition, but not all meal delivery services are the same. 

There are lots of different options out there. And there are many variables to consider when making meal delivery part of your overall health strategy.

In this article, we’ll take a look at a few meal choice alternatives. And since meal delivery service reviews provide insight that can help you decide which route to take, we’ll also include an interview we conducted with Fresh N Lean customer Garry H. In his interview, Garry reviews the benefits of meal delivery and talks about his experience with Fresh N Lean. 

Meal kits or prepared meal delivery?

Let’s start by covering some fundamental decisions you’ll need to make when picking a meal delivery service. 

With meal delivery, you can choose between meal kits and prepared meals. 

Let’s start with meal kits. Typically, with a meal kit delivery service, you’re sent a meal kit every week. This kit usually contains recipes and pre-portioned ingredients that you can use to make a healthy meal for yourself at home. Since no meal planning and grocery shopping are required, a meal kit delivery service can help you avoid making tedious trips to the grocery store. But with this type of service, cooking is required. If you’ve read meal delivery service reviews for this type of subscription, you’ll quickly see that a meal kit service is not the best choice if you want to spend less time in the kitchen. 

Now let’s take a look at prepared meal delivery. As its name indicates, a prepared meal delivery service sends prepared meals to your home or office. Every individual meal comes cooked and fully assembled. With this meal plan option, you don’t have to spend time cooking or grocery shopping to get a delicious meal on your plate. 

Fresh or frozen?

Your options don’t end there. You can also choose between fresh meals and those that are frozen. 

Some meal delivery companies send you food that’s frozen. This approach can apply to either meal kits or prepared meals. Naturally, a frozen meal requires thawing. And some meal delivery service reviews for this type of subscription make a good point: Once you’ve thawed frozen food, it may not taste as fresh as you’d like. 

Another meal plan option is to look for a prepared meal delivery service providing food that’s 100 percent fresh, with fresh ingredients. Since these nutritious meals aren’t frozen, you don’t need to thaw them. These fresh meals are ready to eat.  

What about dietary restrictions and preferences?

The final aspect to consider when choosing a meal delivery service concerns dietary restrictions and preferences. 

If you’re following a particular diet, you’ll need to choose a meal delivery service with a meal option that caters to your preferred way of eating. 

Many meal delivery companies provide diverse options. For example, if you’re on a vegan diet, vegan meal delivery services can ship a healthy vegan meal to your door. If you’re vegetarian but not vegan, some companies send you nourishing plant-based meals. And if you’re on a keto diet, paleo diet or high-protein meal plan, there are companies with meal choices that match your needs. 

What if you’re a picky eater who doesn’t like certain ingredients? Some meal delivery services allow you to customize your meals so that you can exclude a particular ingredient. We offer this perk at Fresh N Lean.  

And what about those who prefer to have their meals prepared by a chef? Meal delivery companies like Fresh N Lean provide chef-prepared food that’s tasty and good for your health. 

Meal delivery service reviews: Meet Garry H. 

A while back, Garry H. posted a testimonial on our Fresh N Lean reviews page. After reading his feedback, we reached out to him so we could have a deeper discussion. In his interview, he talks about the variables he considered when choosing a meal delivery service. He also discusses his experience as a Fresh N Lean subscriber. 

Garry, thanks for posting your testimonial on our meal delivery service reviews page. How long have you been with our service?

I signed up with Fresh N Lean on January 29, 2021. 

Why did you decide to subscribe to a meal delivery service? And what made you choose Fresh N Lean specifically?

I decided a meal delivery service would be my best choice since I was not good at calculating the macro numbers needed to achieve my weight loss goal. I chose Fresh N Lean because I tried other plans that sent me meal kits with recipes and ingredients. When I cooked those other meals, they came out nothing like I was hoping for — I’m just not a good cook!

What are your health goals, and how does Fresh N Lean’s meal delivery service support your objectives?

My health goals were to lower my weight and cholesterol to healthier numbers. Fresh N Lean uses the healthy organic ingredients I need, and you don’t over-season the meals with salt for flavor — that has helped me keep my sodium intake at a lower number. I like that Fresh N Lean puts “Add salt and pepper to taste” on the label, leaving the sodium levels up to me.

Which meal plan did you choose and why?

I have tried and enjoyed three of your meal plans. I started with your Keto meal plan to kick start the weight loss. Then, after losing 20 pounds in the first six weeks, I switched over to the Paleo meal plan. I stuck with Paleo for the next six weeks and lost another 15 pounds. After that, I switched over to the Protein+ meal plan to support my workouts and lost the last 5 pounds. 

A lot of people write meal delivery service reviews about the benefits of having their food delivered. For you, what are the most significant benefits of having your meals delivered? 

I enjoy using a meal delivery service. I’m a single male who does not know how to shop! And when I tried shopping before Fresh N Lean, I could not figure out all the macro numbers to make my meals keto or paleo.

Has eating a diet based on Fresh N Lean meals changed the way you feel physically and mentally?

Since getting my weight down, the most noticeable improvements are lower cholesterol and better sleep. And hikes that used to take me four hours now take just 2.5 hours. No stopping to rest — just go, go, go. 

Many people find inspiration in meal delivery service reviews like yours. Is there any advice or encouragement you’d like to share with our readers?

My advice to others is to stick with it — it’s tough, but the rewards are worth it. And remember that it’s OK to add to your meal for flavor. I like adding an avocado or green chilis — these foods are compatible with the macros of the keto, paleo and high-protein meal plans. Even though I reached my health goals months ago, I still get Fresh N Lean meals delivered — I like that they’re healthy and come right to my door. My personal opinion is that Fresh N Lean’s meals have added years to my life, and I couldn’t be happier.

Next steps

Garry H. used Fresh N Lean to help him reach his fitness goals, and so can you. You can read more stories like Garry’s on our testimonials page. And for added inspiration, take a look at this keto success story from another one of our satisfied customers.

We’ve got meal plans to suit all preferences — whether you’re looking for a vegetarian option, a vegan meal delivery service, or chef-prepared paleo, high-protein or keto meals, we’ve got you covered. And our convenient delivery allows you to skip time-consuming trips to the grocery store. So subscribe today to get Fresh N Lean meals delivered to your door. 

The post Meal Delivery Service Reviews: How to Use Them appeared first on Fresh n' Lean.

SUMMARY

Cauliflower benefits wellness by providing the body with ample amounts of vitamin C; it’s also one of the best plant sources of choline. This cruciferous veggie has enough nutrition to help stave off conditions such as heart disease and cancer. The health benefits of cauliflower also include its ability to help support weight maintenance and weight loss. 

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

When it comes to the nutrition it provides, cauliflower packs a more potent punch than many people realize. 

Like broccoli, Brussels sprouts and bok choy, this plant-based food is a cruciferous vegetable. Cruciferous veggies such as cauliflower are great sources of fiber and antioxidants. 

And cauliflower benefits your health and wellness in other ways. It contains choline, a nutrient that’s hard to come by. And this low-carb food is an excellent alternative to potatoes, grains and legumes for those who are on a keto eating plan. 

Let’s take a closer look at the nutritional profile and health benefits of cauliflower. 

In this article, we will:

• Share some basic facts regarding this healthy cruciferous vegetable
• Discuss cauliflower nutrition
• List key cauliflower benefits that support your health

Cauliflower basics

Cauliflower is a cruciferous vegetable that’s part of the Brassica oleracea family. This family of vegetables also includes Brussels sprouts, kale, broccoli, collard greens and cabbage.

Typically, only the head of the cauliflower is eaten. The head is made up of cauliflower florets that are easily separated. 

Types of cauliflower

There are different types of cauliflower, and they come in a variety of colors:

1. White cauliflower

White cauliflower is the most common variant of this cruciferous veggie. It has a white head surrounded by green leaves 

2. Green cauliflower

Green cauliflower is also referred to as broccoflower. It has a shade of green that’s similar to that of broccoli. Green cauliflower has a less crumbly texture than the white variant of this vegetable. Aside from those two differences, though, green cauliflower is similar in many ways to the white version.  

3. Purple cauliflower

Purple cauliflower has a deep purple head surrounded by leaves that are bluish-green in color. Relative to other variants of this vegetable, purple cauliflower benefits your health in a unique way thanks to the presence of an antioxidant called anthocyanin. Anthocyanin is what gives this type of cauliflower its rich purple hue, and it can help prevent heart disease and reduce inflammation. Purple cauliflower has a sweeter, milder taste than other variants of this vegetable. 

4. Orange/yellow cauliflower

This version features orange or yellow cauliflower florets surrounded by green leaves. The orange/yellow color tends to grow even more intense during the cooking process. One of the health benefits of cauliflower that’s orange/yellow in hue concerns beta-carotene, a nutrient that supports eye health. As you might have guessed from its color, orange/yellow cauliflower is higher in beta-carotene than the white variety. 

Cauliflower nutrition

It’s time to take a deep dive into cauliflower nutrition. This vegetable contains a wide range of valuable nutrients. According to the U.S. Department of Agriculture, a cup of raw cauliflower contains the following:

• Water – 101 g 
• Calories – 27.5
• Protein – 2.11 g
• Fat – 0.308 g
• Carbohydrates – 5.47 g
• Fiber – 2.2 g
• Sugar – 2.1 g
• Calcium – 24.2 mg
• Iron – 0.462 mg
• Magnesium – 16.5 mg
• Phosphorus – 48.4 mg
• Potassium – 329 mg
• Sodium – 33 mg
• Zinc – 0.297 mg
• Copper – 0.043 mg
• Selenium – 0.66 µg
• Vitamin C – 53 mg
• Thiamin – 0.055 mg
• Riboflavin – 0.066 mg
• Niacin – 0.558 mg
• Vitamin B6 – 0.202 mg
• Folate – 62.7 µg
• Choline – 48.7 mg
• Lutein and zeaxanthin – 1.1 µg
• Vitamin E (alpha-tocopherol) – 0.088 mg
• Vitamin K (phylloquinone) – 17 µg
• Saturated fatty acids – 0.143 g
• Monounsaturated fatty acids – 0.037 g
• Polyunsaturated fatty acids – 0.034 g 

Cauliflower benefits

What are the health benefits of cauliflower? Let’s examine the many ways in which this nutritious vegetable supports wellness: 

Cauliflower benefit #1: Rich source of vitamin C

Vitamin C is a nutrient that strengthens your immune system, giving it the resources it needs to help your body fight off viruses and pathogens. Additionally, vitamin C functions as a powerful antioxidant, working tirelessly to combat oxidative stress. 

Cauliflower is an excellent source of vitamin C. According to the National Institutes of Health, adults should aim to get between 75-90 mg of vitamin C each day. As we mentioned in our section on cauliflower nutrition, this vegetable contains a whopping 53 mg of vitamin C in just a one-cup serving.

Cauliflower benefit #2: High in dietary fiber

Cauliflower benefits your health via its high fiber content.

Fiber provides your gut with healthy bacteria. This bacteria can help reduce inflammation in the body. The gut also needs to be adequately populated with good bacteria if the digestive system is to function in a healthy way.

Dietary fiber has been linked with other health benefits. Studies show that a diet loaded with high-fiber vegetables such as cauliflower may help reduce your risk of developing chronic illnesses such as heart disease, diabetes and certain types of cancer. 

Cauliflower benefit #3: Rich source of antioxidants

Your body makes free radicals when it’s exposed to toxins such as processed food and polluted air. It’s healthy to have a certain level of free radicals in your body, but if this level gets too high, it can cause health problems such as inflammation and accelerated aging. 

Antioxidants help fight free radicals in the body. They work hard to keep your body’s free radicals at healthy levels. By doing this, they can help ward off inflammation and prevent chronic conditions such as cardiovascular disease and cancer. 

Cauliflower is rich in two types of antioxidants: glucosinolates and isothiocyanates. Research shows that these antioxidants can help slow the growth of cancer cells. Glucosinolate and isothiocyanate antioxidants are especially effective against prostate cancer, breast cancer, colon cancer and lung cancer. 

Additionally, cauliflower benefits wellness by providing your body with carotenoid and flavonoid antioxidants. Studies show that carotenoid and flavonoid antioxidant activity can help prevent illnesses such as cancer and heart disease. 

Cauliflower benefit #4: Excellent source of choline

Choline is a nutrient that’s essential for good health. Unfortunately, though, choline deficiency is quite common. 

Research shows that the body uses choline to help preserve the integrity of cell membranes. Choline also plays a key role in brain function, and it helps the body produce the neurotransmitters that are necessary to help maintain a healthy nervous system. Additionally, this nutrient helps prevent cholesterol from accumulating in the liver. 

It can be difficult to get choline from dietary sources, since it isn’t found in very many foods. Cauliflower benefits your health by being one of best plant-based sources of choline. 

Cauliflower benefit #5: Supports healthy weight loss

The health benefits of cauliflower include its ability to facilitate weight loss and weight management that support your overall wellness. 

This cruciferous veggie is low in calories; as mentioned in our section on cauliflower nutrition, this plant-based food contains just 27.5 calories per cup. Over 90 percent of its weight consists of water; studies show that a diet high in water-dense foods that are low in calories can do a great job of helping you achieve healthy weight loss. 

And as we mentioned earlier, cauliflower is high in fiber. Fiber slows down the digestive process and can help you feel more satiated. Due to its high fiber content, eating cauliflower can support weight loss by giving you a full feeling after each meal. This feeling of fullness will make it easier for you to consume fewer calories each day. 

Cauliflower benefit #6: Great low-carb substitute for potatoes, grains and beans

Cauliflower is relatively low-carb, with fewer carbohydrates than potatoes, grains and beans. If you’re on a low-carb eating plan such as the ketogenic diet, cauliflower benefits your health journey. It makes an excellent substitute in recipes that call for certain high-carb ingredients. 

For example, you can replace rice with cauliflower rice — this is simply cauliflower that has been processed to resemble white rice. Mashed potatoes can be substituted with a creamy cauliflower mash. Cauliflower can be used instead of flour when making a pizza crust; this cauliflower pizza crust tastes as good as the real thing. You can also use cauliflower to make low-carb versions of dishes such as hummus, tortillas and macaroni and cheese. 

Next steps

Now that you know all about the ways in which cauliflower benefits your health, add more of the nutritious vegetable to your eating plan. Eat it raw or stir-fried. Opt for steamed cauliflower, or include this food in your homemade pizza crust. Regardless of how you choose to prepare your cauliflower, your wellness will be supported by each and every nutrient contained in this healthy food. 

If you want to include more nutrient-rich foods in your diet, subscribe to Fresh N’ Lean. For your convenience, we cook each meal and deliver it to your door. Our chef-prepared meal plans range from vegan to keto, and they’re loaded with healthy, whole-food ingredients such as cauliflower.

The post Cauliflower Benefits and Nutritional Profile appeared first on Fresh n' Lean.

SUMMARY

Broccoli benefits your wellness in a host of different ways, and it’s loaded with valuable nutrition. Studies show that this cruciferous veggie fights inflammation, and it can help protect against prostate cancer. Broccoli also supports eye health, and it contains nutrients that can slow the aging process.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Sometimes vital assistance for big health problems can be found in humble places. 

That’s certainly the case with broccoli. Fresh broccoli is loaded with antioxidants, packed with nutrients such as vitamin K, vitamin C and healthy omega-3 fatty acids. Research shows that eating broccoli can provide your body with the nutrition it needs to lower blood sugar and prevent the development of certain chronic diseases. 

There’s no doubt about it; this inexpensive, readily available vegetable has the goods to support your wellness journey in a powerful way.

Let’s get the scoop on what broccoli has to offer. 

In this article, we will: 

• Explain what broccoli is, and discuss its variations and nutrients
• List the different ways of preparing broccoli, and explain the impact each has on the vegetable’s nutritional content
• Discuss the ways in which broccoli benefits your health

What is broccoli?

Broccoli is a cruciferous vegetable. Its botanical name is Brassica oleracea.

There are several vegetables in the Brassica family, and they’re all cruciferous. The list of Brassica vegetables includes:

• Cauliflower
• Brussels sprout
• Cabbage
• Turnips
• Radishes
• Kale
• Rutabaga
• Bok choy
• Mustard greens
• Collard greens 
• Aragula 

Broccoli nutrition

So, what kind of nutrient content does broccoli provide?

According to the U.S. Department of Agriculture (USDA), a single 100-gram serving of broccoli benefits your health with the vitamins and nutrients shown below:

• Calories – 34
• Total fat – 0.4 grams
• Sodium – 33 mg
• Total carbohydrate – 6.6 grams
• Dietary fiber – 2.6 grams
• Sugar – 1.7 grams
• Protein – 2.8 grams
• Calcium – 47 mg
• Iron – 0.73 mg
• Potassium – 316 mg

Types of broccoli

Broccoli is more diverse than many people realize. Here are some common types of broccoli:

1. Belstar

This hybrid strain of broccoli is known for thriving in the South during cold winters, and it also does well in hot weather. Belstar broccoli features six-inch blue-green heads. 

2. Calabrese

Calabrese broccoli is an heirloom strain of this vegetable. Its roots are in Italy, and it’s known for its medium to large green broccoli florets. 

3. Destiny

The Destiny strain of broccoli is a hybrid that is known for being able to thrive in very hot conditions. You can identify Destiny broccoli by its small to medium green heads, which are tinged with purple. 

4. Dicicco

As with Calabrese, Dicicco is an Italian heirloom. This strain produces small to medium heads that are blue-green in color. 

5. Eastern Magic

Eastern Magic broccoli has been bred to thrive in the coldest parts of the U.S. and Canada. This strain of broccoli benefits your taste buds with its outstanding flavor, and it’s identified by its large blue-green crowns. 

6. Green Magic

Green Magic broccoli has a distinctive buttery flavor. It’s bred to withstand the hot conditions found in the southern parts of the U.S. Green Magic broccoli has heads that are medium in size and blue-green in color. 

7. Romanesco

Romanesco broccoli is an old Italian heirloom. This type of broccoli benefits your palate with its uniquely nutty taste. It’s easily identified by its pointed spiral florets. 

8. Sun King

Sun King broccoli is known for its delicious flavor, and it’s been bred to thrive in hot climates. This type of broccoli features blue-green heads that are about 6-8 inches in diameter. 

9. Waltham 29

Waltham 29 is an heirloom strain of broccoli that thrives in cold weather. Its main heads are large in size and blue-green in color. This type of broccoli features lots of side shoots. 

10. Purple Sprouting

Broccoli isn’t always green. As its name implies. Purple Sprouting broccoli — also known as purple cauliflower — features small purple florets.

Broccoli’s close relatives

This plants are cousins of the broccoli vegetable:

1. Broccoli raab

Broccoli raab (Brassica ruvo) is also known as Italian broccoli, raab, rapini and broccoletti. While it looks a lot like broccoli, it’s actually more closely related to turnips. 

2. Chinese broccoli

Chinese broccoli has thick stems and small florets, and its taste is somewhat bitter. Its botanical name is Brassica oleracea alboglabra, and it features leaves that are blue-green to dark green in color.  

3. Broccolini

Broccolini (Brassica oleracea aspabroc) is thin-stemmed with small florets. Flavor-wise, it’s a combination of asparagus and broccoli. 

How is broccoli prepared and consumed?

What are the options when it comes to broccoli consumption? You can eat your broccoli cooked or raw.

Interested in cooked broccoli? Here are some various ways in which this cruciferous veggie can be cooked:

• Boiling
• Microwaving 
• Steaming
• Stir-frying

Both cooked broccoli and raw broccoli offer health benefits. However, if you want to get the most nutrients from your broccoli, it’s best to eat it raw, since research shows cooking reduces this vegetable’s nutrient content.

Cooking diminishes the amount of vitamin C and soluble protein that broccoli contains. The type of cooking that appears to allow for the highest amount of nutrient preservation is steaming.

Another option when eating broccoli is to consume the sprouts. A broccoli sprout is a broccoli plant that’s three to four days old. These sprouts resemble alfalfa sprouts. 

Broccoli health benefits

Now it’s time to take a closer look at how broccoli can assist you on your wellness journey.

Broccoli benefits your health in these ways:

1. Reduces inflammation

Inflammation is the body’s way of protecting itself from harm, and it can help support the healing process. When inflammation occurs, the blood cells enlarge, and the body releases white blood cells to the affected area to help the body heal and recover. 

There are two types of inflammation: acute  and chronic. Acute inflammation happens in response to something such as a bee sting or an injury. Chronic inflammation often happens in response to an unhealthy diet that has lots of added sugar and saturated fats. 

Over time, chronic inflammation can be deadly. It’s been associated with diseases such as diabetes and cancer. Chronic inflammation is also responsible for the debilitating joint pain that comes with arthritis. 

Broccoli contains a host of bioactive compounds that can reduce chronic inflammation in your body. One of the most potent is a flavonoid called kaempferol. Studies show that kaempferol has potent anti-inflammatory properties.  

In a study involving young male smokers, broccoli consumption led to a notable reduction in the markers of inflammation. 

2. May reduce cancer risk

Let’s talk about cancer prevention. Broccoli benefits your health by offering protection against certain types of cancer. 

Cancer is a huge health problem in the U.S. According to the National Cancer Institute, recent estimates show roughly 1.8 million new cases of cancer are diagnosed in this country each year. And it’s estimated that cancer causes about 607,000 deaths annually in the U.S. 

Cruciferous veggies such as broccoli contain bioactive compounds that can minimize the cell damage caused by cancer.

Studies show that broccoli and other cruciferous vegetables may protect against these types of cancer:

• Breast cancer
• Prostate cancer
• Bladder cancer
• Colorectal cancer
• Bladder cancer
• Gastric/stomach cancer
• Renal/kidney cancer

3. Supports healthy blood sugar levels

Diabetes can cause disability, and it can be fatal. According to the American Diabetes Association, it affects about 10 percent of the U.S. population. 

High blood sugar has been linked with diabetes. Studies show that eating broccoli may improve insulin resistance and support better blood sugar control in people with diabetes. 

4. May support heart health

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for men and women in the United States. It’s estimated that about 655,000 people in this country die from cardiovascular disease each year. 

Broccoli benefits heart health in several different ways.

In a 2012 study, broccoli decreased serum triglycerides and helped foster healthier cholesterol levels. And research shows that the antioxidants in broccoli may help reduce oxidative stress and prevent heart attacks. Finally, broccoli is rich in fiber. Studies show that greater intake of dietary fiber is associated with a lower risk of heart disease. 

5. Supports digestive health

If your gut is unhealthy, it can negatively your general health.

The fiber and antioxidants found in broccoli work hard to keep your digestive system healthy and strong. In a 2012 study involving mice, broccoli was shown to reduce colon inflammation and improve gut bacteria. 

6. Supports healthy brain function

If you want to be productive at work and in life, you need a brain that’s sharp and healthy. Unfortunately, brain function can sometimes decline as we age. 

Broccoli contains nutrients that can help keep your brain performing at its best. In a 2018 study involving 960 older adults, eating green leafy vegetables such as broccoli was associated with a reduction in the cognitive decline associated with aging. And a 2013 study showed that the kaempferol found in broccoli benefits brain injury and neuroinflammation. 

7. Supports a healthy immune system

It’s no secret that vitamin C foods bolster immunity. This nutrient can give your body’s immune system the fortitude it needs to fight off harmful viruses and pathogens. 

Broccoli is rich in vitamin C. A half-cup serving of cooked broccoli contains 84 percent of the RDI for this nutrient. This means that broccoli has the goods to play a potent role in supporting your body’s immune function. 

8. Supports healthy bones

Broccoli contains nutrients that are essential if you want healthy bones. 

This cruciferous veggie is rich in both vitamin K and calcium. Studies have linked vitamin K and calcium intake with bone health. 

9. May slow the aging process

A lot of the signs we associate with aging are really signs of oxidative stress. If you can reduce oxidative stress in the body, you will be able to mitigate the signs of aging. 

Broccoli contains a bioactive compound called sulforaphane. Research shows that sulforaphane supports the expression of the body’s antioxidant genes. This helps reduce oxidative stress. By doing this, it can help slow the aging process. 

10. Protects eye health

Due to its nutrient content, broccoli benefits eye health in profound ways. 

Lutein and zeaxanthin are two nutrients that are essential if you want healthy eyes. They help protect the retina from damage, and they can improve visual acuity. Lutein and zeaxanthin has also been linked with reduced risk of cataracts and age-related macular degeneration. 

Broccoli is a rich source of both lutein and zeaxanthin. As such, this veggie is a great ally if you’re interested in protecting the health of your eyes. 

11. Supports dental and oral health

Broccoli benefits dental and oral health in key ways. 

Gum disease — also known as periodontal disease — is a common affliction. Broccoli contains vitamin C and calcium. Both these nutrients have been linked with reduced risk of periodontal disease. 

Also, broccoli benefits oral health thanks to the sulforaphane it contains. Studies show sulforaphane can help reduce the risk of oral cancer. 

Next steps

Ready to experience the many ways broccoli benefits your health? Stop by your local grocery store, and add this hard-working, nutrient-packed cruciferous vegetable to your shopping cart. At home, you can steam it, boil it, fry it or eat it raw. Drizzle your steamed broccoli with extra virgin olive oil for some Mediterranean flavor. 

If you want to reap the benefits of a healthy diet but would rather skip the cooking and grocery shopping, subscribe to Fresh N’ Lean. We offer organic meals that contain healthy whole foods such as broccoli, and we deliver straight to your front door. Check out our chef-prepared meal plans, which range from vegan to keto.

The post Broccoli: Benefits, Nutritional Content and More appeared first on Fresh n' Lean.

SUMMARY

Found in food sources such as citrus fruit, red pepper and guava, vitamin C is a nutrient that is essential for wellness and healing. Studies show that if you make vitamin C foods a regular part of your diet, you may be at lower risk for heart disease and cataracts. 

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

It’s no secret that vitamin C intake can do wonderful things for your health. 

Vitamin C is a powerful antioxidant that does battle with free radicals. You’ll find it in a cruciferous veggie such as broccoli, and it’s present in a leafy green such as bok choy. The list of foods high in vitamin C also includes tropical fruit such as papaya. 

This water-soluble vitamin is used by the body during the healing process, and it benefits wellness in many other ways. No doubt about it — vitamin C foods are an essential part of a healthy diet. 

Let’s take a closer look at the nutritious vitamin C foods that can help keep your body functioning at its best. 

In this article, we will:

• Explain what vitamin C foods are, and talk about how they support  the body
• Discuss why vitamin C foods might be better for your health than a vitamin C supplement
• Explain the key benefits of foods high in vitamin C 
• List 73 vitamin C foods that can upgrade your health

What are vitamin C foods?

A vitamin C food is one with high vitamin C content.

Within the plant kingdom, there are lots of foods high in vitamin C. The list includes everything from a fresh fruit such as a cantaloupe to a vegetable such as a Brussels sprout. Kiwi fruit, bell pepper and chili pepper are all vitamin C foods.

One good thing about vitamin C-rich foods in that they tend to be high in dietary fiber. Fiber supports bowel health, and it’s been shown to help lower cholesterol levels.

If you’d rather drink your vitamin C, tomato juice or a fruit juice such as orange juice will serve you well. 

What is vitamin C?

So, what is vitamin C, and why is it important? 

Vitamin C is a nutrient that’s also known as ascorbic acid. It plays a key role in the way your body functions. Our bodies need vitamin C to form cartilage, blood vessels and muscle. We also need this nutrient to produce collagen in our bones. 

A powerful antioxidant

Notably, vitamin C is an antioxidant. So, what is an antioxidant, and how does it benefit your health?

An antioxidant is a compound that your body makes, and it’s also found in certain types of food. Antioxidants benefit your health by virtue of their relationship with free radicals. 

Free radicals are compounds that are constantly being created by your body. When they’re kept in check, they can support your health, but they can cause serious health problems if their levels in your body get too high. If free radical levels are allowed to skyrocket in your body, it creates a state known as oxidative stress. Remaining in this state puts you at greater risk for chronic illnesses such as heart disease, cancer and diabetes. 

Antioxidants act as the body’s defense against excessive free radicals. They work to ensure that the free radicals in your body stay within a healthy range. In addition to vitamin C, the list of antioxidants includes vitamin E, vitamin B12, vitamin B6 and vitamin K. 

Vitamin C isn’t just some ordinary antioxidant; it’s one of the most potent antioxidants in existence. Because of this, it’s an excellent ally in fighting free radicals, and it can work in a very effective way to support your health. 

Unfortunately, our bodies aren’t capable of making vitamin C. That means that to get this nutrient, we have to rely on foods high in vitamin C or a vitamin C supplement. 

Vitamin C deficiency 

Most of us get enough dietary vitamin C to prevent true deficiency. However, vitamin C deficiency has been observed in smokers and those with gastrointestinal conditions and certain types of cancer. 

If vitamin C deficiency is severe, it can cause a disease known as scurvy. Scurvy can cause bleeding gums, bruising and anemia. 

Vitamin C foods vs. dietary supplements 

As we’ve mentioned, there are two ways of upping your vitamin C intake. One way is to eat more vitamin C foods. Another is to take a vitamin C supplement. 

Both approaches have value. But research shows that vitamin C foods seem to do a better job of reducing oxidative damage than a dietary supplement that contains this nutrient. 

A 2007 study compared results between participants who got their vitamin C from orange juice and those who got it from a dietary supplement. The data showed that those who drank the orange juice received better protection against oxidative damage. 

That suggests that if you’re seeking to up your vitamin C intake, you’ll get the best results by enriching your diet with whole foods that are loaded with this valuable nutrient. 

Key benefits of vitamin C foods

Vitamin C foods provide these vital benefits:

1. May prevent cancer

Cancer is a major public health challenge here in the U.S. According to the National Cancer Institute, this disease is responsible for roughly 600,000 deaths each year. What’s more, the costs of treating this ailment come in at around $150 billion annually.  

Higher consumption of vitamin C foods such as fruits and vegetables has been linked with a lower risk for most types of cancer. Studies show that the vitamin C found in whole foods can limit the formation of carcinogens. And, via its antioxidant function, this vitamin can also mitigate the oxidative damage that can set the stage for cancer growth. 

2. May prevent heart disease

Heart disease is, unfortunately, quite common. The Centers for Disease Control and Prevention (CDC) reports that cardiovascular disease is the leading cause of death in the United States. In this country, heart disease is responsible for about 655,000 fatalities each year. 

Research shows that those who eat lots of foods high in vitamin C may have a lower risk of developing heart disease. Heart disease is linked with oxidative wear and tear; the antioxidants present in vitamin C food sources work hard to prevent this type of damage. 

3. May reduce the risk of cataracts and age-related macular degeneration

Among older people, cataracts and age-related macular degeneration (AMD) are common causes of vision loss. Researchers believe these ailments are linked with oxidative stress. 

A 2005 study shows that those who consume generous amounts of vitamin C foods may have a reduced risk of developing AMD. And a high dietary intake from vitamin C food sources has been linked with reduced risk of cataracts. 

4. May benefit the common cold

The idea that vitamin C can help treat the common cold was first popularized by Nobel prize winner Linus Pauling in the 1970s. 

Recent studies have been inconclusive as to vitamin C’s value in preventing colds. However, research indicates that this nutrient may be helpful in reducing the severity and duration of a cold once it hits.

In one analysis, vitamin C intake was shown to reduce the duration of a cold by 8 percent in adults and up to 18 percent in children. 

Vitamin C foods

Looking for foods high in vitamin C? Here are 73 excellent choices. With each listing, we’ve included the food’s vitamin C content:

Plant-based vitamin C foods (more than 100 mg of vitamin C)

• Acerola cherries – 1,644 mg in 1 cup
• Rose hips – 541 mg in 1 cup
• Guavas – 368 mg in 1 cup
• Yellow peppers – 341 mg in 1 large pepper
• Red bell pepper  – 241 mg in 1 cup
• Dried jujube – 218 mg in 100 grams
• Black currants – 203 mg in 1 cup
• Mustard spinach – 195 mg in 1 cup
• Kiwi – 167 mg in 1 cup
• Lychees – 136 mg in 1 cup
• Orange juice – 124 mg in 1 cup
• Taro – 120 mg in 1 cup of slices
• Green bell peppers – 120 mg in 1 cup
• Lemons – 112 mg in 1 cup
• Green chili peppers – 109 mg in 1 pepper
• Citrus green tea – 104 mg in 1 cup
• Banana peppers – 102 mg in 1 cup
• Vinespinach – 102 mg in 100 grams
• Broccoli – 101 mg in 1 cup

Plant-based vitamin C foods (50-100 mg of vitamin C) 

• Strawberries – 98 mg in 1 cup
• Oranges – 97 mg in 1 cup
• Brussels sprouts – 98 mg in 1 cup
• Sugar apples – 91 mg in 1 cup
• Kohlrabi – 89 mg in 1 cup
• Papaya – 88 mg in 1 cup
• Grapefruit – 88 mg in 1 cup
• Parsley – 80 mg in 1 cup
• Pineapple – 79 mg in 1 cup
• Bitter melon – 78 mg in 1 cup
• Snow peas – 77 mg in 1 cup
• Tangerine juice – 77 mg in 1 cup
• Lime juice – 73 mg in 1 cup
• Kidney bean sprouts – 71 mg in 1 cup
• Jujube – 69 mg in 100 grams
• Green cauliflower (broccoflower) – 65 mg in ⅕ head
• Cantaloupe – 65 mg in 1 cup
• Red chili peppers – 65 mg in 1 pepper
• Breadfruit – 64 mg in 1 cup
• Mangos – 60 mg in 1 cup
• Peas – 58 mg in 1 cup
• Carissa – 57 mg in 1 cup
• Cabbage – 56 mg in 1 cup
• Cauliflower – 55 mg in 1 cup
• Tomatoes – 55 mg in 1 cup
• Grapefruit juice – 53 mg in 8 fl oz
• Elderberries – 52 mg in 1 cup
• Tangerines – 52 mg in 1 cup
• Mulberries – 51 mg in 1 cup

Plant-based vitamin C foods (less than 50 mg of vitamin C)

• Durian – 48 mg in 1 cup
• Serrano peppers – 47 mg in 1 cup
• Soursop – 46 mg in 1 cup
• Red and white currants – 46 mg in 1 cup
• Bok choy – 44 mg in 1 cup
• Cassava – 42 mg in 1 cup
• Sweet potatoes – 42 mg in 1 cup
• Gooseberries – 42 mg in 1 cup
• Mamey sapote – 40.3 mg in 1 cup
• Avocado – 40 mg in 1 cup
• Turnip greens – 40 mg in 1 cup
• Starfruit – 37 mg in 1 cup
• Lotus root – 36 mg in 10 slices
• Rutabagas – 35 mg in 1 cup
• Garden cress – 34 mg in 1 cup
• Raspberries – 32 mg in 1 cup

Animal-based vitamin C foods

• Kielbasa sausage – 60 mg in 1 link
• Clams – 19 mg in 3 oz
• Eastern oysters (canned) – 14 mg in 1 can
• Blue mussels – 12 mg in 3 oz
• Alaskan king crab – 10 mg in 1 leg
• Cuttlefish – 7 mg in 3 oz
• Octopus – 7 mg in 3 oz
• Northern pike – 6 mg in 6 oz fillet
• Salmon – 6 mg in 6 oz fillet

Next steps

Now that you know all about the top vitamin C foods, add them to your shopping cart the next time you’re at the grocery store.  

Take the convenient approach to healthy eating by subscribing to Fresh N’ Lean. We deliver straight to your door. Our meal plans range from vegan to keto, and our dishes are all made with organic whole foods. 

The post Vitamin C Foods: 73 Nutritious Choices appeared first on Fresh n' Lean.

SUMMARY

Foods high in potassium provide your body with the support it needs to regulate fluids and function at its very best. The list of potassium-rich foods includes choices such as avocado, salmon, bananas and yam. 

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Potassium is a mineral that supports your health in countless ways. 

For starters, it provides vital assistance to your muscles and your nervous system. It also helps regulate essential functions such as your heartbeat and your blood pressure. If you don’t get enough of it in your diet, you’re more likely to develop hypertension or come down with a stroke. 

Because of this, potassium deserves to play a starring role in your diet. The bad news is that most people in this country fall short of consuming an adequate amount of this mineral. 

Certain foods are naturally rich in potassium. Consuming foods high in potassium can help you shore up your intake of this valuable nutrient. 

In this article, we will:

• Define potassium, and explain the role it plays in supporting your health
• List the benefits that come with consuming adequate amounts of this mineral
• Explain how much potassium you should aim to consume each day
• List 121 foods high in potassium

What is potassium?

Potassium is a mineral that helps your body function efficiently. It falls within the electrolyte family; it helps your nerves and muscles function as they should, and it helps you maintain a regular heartbeat.

To stay healthy, the cells in your body need to be able to move nutrients in and kick waste out. Potassium assists with this process. 

Then there’s the issue of sodium. Sodium in your diet can raise your blood pressure. Potassium can help lessen some of sodium’s harmful effects. 

Back when humans were hunters and gatherers, potassium was plentiful in the diet, while sodium was scarce. According to Harvard Medical School, the typical diet that was consumed by humans during this time contained about 16 times more potassium than sodium. 

Today, most Americans get less than half the recommended amount of potassium in their diets. And because many processed or prepared foods are high in salt and low in potassium, the average American diet these days contains about twice as much sodium as potassium.

This imbalance isn’t healthy. It’s believed to be a key cause of high blood pressure, a condition that affects one in three American adults. 

What are potassium’s health benefits?

Potassium supports good health. Getting enough potassium-rich foods in your diet can provide these health benefits:

1. Supports healthy fluid balance

Roughly 60 percent of the body is made up of water. About 40 percent of this water is found inside your cells, and it’s referred to as intercellular fluid (ICF).  The rest of this water is found outside your cells, in places such as your spinal fluid and your blood. It’s known as extracellular fluid (ECF). 

If the balance of water in your body runs low, dehydration can set in.  

Consuming enough water is an obvious way to address this. However, the amount of water that’s inside and outside of your cells is also affected by the amount of potassium and sodium in your body.

If potassium is low, dehydration is more likely. Dehydration can have negative implications for your heart and your kidneys. 

Adequate potassium intake – along with proper hydration – can help you maintain a healthy fluid balance and keep dehydration at bay. 

2. Nourishes the nervous system

Your nervous system is a conduit that establishes a path of communication between your brain and your body. 

This communication takes the form of nerve impulses. Each impulse governs bodily functions such as muscle contractions, reflexes and your heartbeat. If you experience pain, your nervous system sends those pain signals to your brain. The nervous system also regulates things such as body temperature; if you get too hot, it will tell the body to sweat more so you can cool down.

Research shows that a drop in potassium levels can hinder the body’s ability to generate a nerve impulse. 

As such, adequate dietary potassium is necessary if you want to maintain a healthy nervous system. 

3. Supports heart health

As potassium moves in and out of your cells, it helps your heart maintain a consistent beat. A steady heartbeat is necessary to maintain life. It helps your body pump vital blood to your organs, brains, tissues and muscles. 

If the potassium level in your blood is less than optimal, it can impact the way your heart functions.  The heartbeat can become abnormal, creating a condition called heart arrhythmia. This condition can be fatal.

4. Helps maintain healthy blood pressure

Blood pressure is a term that refers to the force of blood as it pushes against your artery walls. If your blood pressure is higher than normal, it can cause damage to your heart, and create a litany of health problems. 

According to the Centers for Disease Control and Prevention (CDC), in 2018, high blood pressure was a causal factor in roughly half a million deaths in the United States. Excessive sodium intake in linked to high blood pressure.

Foods high in potassium can help remove excess sodium from the body. In so doing, high-potassium food can help you maintain healthy blood pressure levels. 

5. Protects against strokes

Strokes are a common cause of death in the U.S. The CDC reports that someone in this country has a stroke every 40 seconds. And every four minutes, someone dies due to a stroke. 

A stroke happens when blood flow to your brain is compromised. Research shows that if you maintain an adequate potassium level, you’re less likely to fall victim to a stroke. 

One 2011 meta-analysis concluded that higher dietary potassium intake is linked with lower rates of stroke.

6. May prevent osteoporosis

Osteoporosis in a condition in which the bones become weak and porous. This disease can make it more likely for you to break a bone; this breakage typically takes place in the hip, forearm, wrist and spine. While most people with this condition break bones due to falls, breakage may also be caused by more innocuous actions, such as bumping into something or coughing. 

This disease is more common in women, and it’s more prevalent in older people. Osteoporosis affects about 25 percent of women aged 65 and older. About 5 percent of men aged 65 and older have this disease. 

Osteoporosis is often linked with low calcium levels. Studies show that eating foods high in potassium can help the body retain more calcium. In so doing, a potassium-rich diet may help prevent osteoporosis. 

Potassium chloride is a form of potassium. One 2015 meta-analysis looked at the effect of supplementation with potassium chloride. It showed that this type of supplementation reduced calcium loss in ways that benefit bone health. 

Research also shows that high potassium intake can help you maintain strong bones. A 2000 study shows that participants who have a high potassium level (via fruits and vegetables) were likely to have better bone mass and bone metabolism than those with medium or low potassium. 

7. May prevent kidney stones

A kidney stone is small, hard clump of material that forms in your kidneys. It’s eliminated via your urine, and the process of getting rid of it in this way can be painful. 

If a kidney stone is present, it can cause pain in your side, back, lower abdomen or groin. It can also cause pain or a burning sensation as you urinate. 

In many cases, kidney stones are mostly made of calcium. Studies show that a form of potassium known as potassium citrate can help lower calcium levels in urine. Potassium citrate is commonly found in many fruits and vegetables.

By having this effect on calcium in your urine, potassium can help fight kidney stones. 

8. May reduce water retention

Water retention occurs when fluid builds up in your body tissues and cavities. It can be caused by things such as prescription medication, hormonal changes or eating too much salt.

The symptoms include:

• Abdominal bloating
• Swollen feet, ankles and legs
• Facial puffiness
• Stiff joints
• Weight fluctuations

Potassium can help reduce water retention. Over the years, it’s been used to treat this condition. 

Research shows that a high potassium intake can relieve water retention. It does so by ramping up urine production and reducing the amount of sodium in your body. 

How much potassium should I get each day?

Per the National Institutes of Health (NIH), here are the adequate intakes for potassium across various age groups:

• Birth to six months: 400 mg, both genders
• Seven to 12 months: 860 mg, both genders
• One to three years: 2,000 mg, both genders
• Four to eight years: 2,300 mg, both genders
• Nine to 13 years: 2,500 mg males, 2,300 mg females
• 14-18 years: 3,000 mg males, 2,300 mg females
• 19-50 years: 3,400 mg males, 2,600 mg females
• 51-plus years: 3,400 mg males, 2,600 mg females
• Pregnancy and lactation, 14-18 years: 2,600 mg pregnancy, 2,500 mg lactation
• Pregnancy and lactation, 19-50 years: 2,900 mg pregnancy, 2,800 mg lactation

It’s rare for otherwise healthy people to get too much potassium. 

However, if you have poor kidney function or chronic kidney disease, your body may be unable to remove potassium via the urine.

People with these kinds of kidney problems may be at risk for excess potassium in the blood. As a result, they may need to restrict their potassium intake. 

Foods high in potassium

The right foods can keep your daily potassium level high. Here are 121 potassium-rich foods (70 plant-based and 51 animal-based) to consider including in your diet:

Plant-based (800 mg or more of potassium)

• Beet greens (cooked) – 1,309 mg in one cup
• Adzuki beans – 1,224 mg in one cup
• Avocado – up to 1,166 mg in one cup
• Canned tomato puree – 1,097 mg in one cup
• Breadfruit – 1,078 mg in one cup
• Durian – 1,059 mg in one cup
• Large white beans (cooked) – 1,004 mg in one cup
• Green soybeans (cooked) – 970 mg in one cup
• Lima beans (cooked) – 969 mg in one cup
• Swiss chard (cooked) – 961 mg in one cup
• Russet potatoes (baked) – 951 mg in one cup
• Red potatoes (baked) – 943 mg in one cup
• Chili with beans – 934 mg in one cup
• Yam (cooked) – 911 mg in one cup
• Baked beans – 906 mg in one cup
• Hash browns – 899 mg in one cup
• Acorn squash (baked) – 896 mg in one cup
• Edamame – 886 mg in one cup
• Yellow plantains (fried) – 857 mg in one cup
• Tahitian taro (cooked) – 853 mg in one cup
• Spinach (cooked) – 839 mg in one cup
• Canned refried beans – 832 mg in one cup
• Small white beans (cooked) – 829 mg in one cup
• Passion fruit – 821 mg in one cup
• Bamboo shoots – 805 mg in one cup

Plant-based (501-799 mg of potassium)

• Mamey sapote – 794 mg in one cup
• Buckwheat (uncooked) – 782 mg in one cup
• Canned navy beans- 755 mg in one cup
• Tamarinds – 754 mg in one cup
• Jackfruit – 739 mg in one cup
• Lentils (cooked) – 731 mg in one cup
• Split peas – 709 mg in one cup
• Shredded coconut meat – 707 mg in one cup
• Sun-dried hot chile peppers – 692 mg in one cup
• Blackeyed peas (cooked) – 690 mg in one cup
• Guavas – 688 mg in one cup
• Oats (uncooked) – 669 mg in one cup
• Homemade granola – 658 mg in one cup
• Soursop – 625 mg in one cup
• Coconut water – 600 mg in one cup
• Soy milk (unsweetened) – 598 mg in 16-ounce glass
• Firm tofu – 597 mg in one cup
• Bananas – 537 mg in one cup
• Oat bran – 532 mg in one cup
• Portobello mushrooms (exposed to sunlight) – 529 mg in one cup
• Tomatoes (cooked) – 523 mg in one cup
• Beets (cooked) – 518 mg in one cup
• Dried apricot – 518 mg in one cup
• Apple juice – 501 mg in 16-ounce glass

Plant-based (390-500 mg of potassium)

• Parsnips – 499 mg in one cup
• Chestnuts (roasted) – 497 mg in 10 kernels
• Coconut milk – 497 mg in one cup
• Orange juice – 496 mg in one cup 
• Brussels sprouts (cooked) – 494 mg in one cup
• Winter squash (cooked) – 494 mg in one cup
• Butternut squash – 494 mg in one cup
• Garbanzo beans (cooked) – 477 mg in one cup
• Zucchini (cooked) – 475 mg in one cup
• Sapodilla – 465 mg in one cup
• Cherimoya – 459 mg in one cup
• Broccoli (cooked) – 457 mg in one cup
• Fava beans – 456 mg in one cup
• Sweet potatoes – 448 mg in one cup 
• Green peas (cooked) – 434 mg in one cup
• Celery (cooked) – 426 mg in one cup
• Soy-based protein powder – 420 mg in one scoop
• Lupin beans (cooked) – 407 mg in one cup
• Elderberries – 406 mg in one cup
• Asparagus (cooked) – 403 mg in one cup
• Yellow sweet corn – 391 mg in one cup

Animal-based (800 mg or more of potassium)

• Kielbasa sausage (cooked) – 1,125 mg in one link
• Wild Atlantic salmon (cooked) – 1,068 mg in 6-ounce fillet
• Grouper (cooked) – 959 mg in one fillet
• Yellowfin tuna (cooked) – 896 mg in 6-ounce fillet
• Snapper (cooked) – 887 mg in one fillet
• Mahimahi (cooked) – 847 mg in one fillet

Animal-based (501-799 mg of potassium)

• Yellowtail (cooked) – 785 mg in ½ fillet
• Coho salmon (cooked) – 782 mg in 6-ounce fillet
• Pacific herring – 780 mg in one fillet
• Tilefish (cooked) – 768 mg in ½ fillet
• Skim milk – 764 mg in 16-ounce glass
• Pork tenderloin (broiled) – 755 mg in 6-ounce serving
• Whey protein powder isolate – 750 mg in one scoop
• Sockeye salmon (cooked) – 741 mg in 6-ounce fillet
• High-fat milk – 737 mg in 16-ounce glass
• Low-fat milk – 732 mg in 16-ounce glass
• Lean pork chops – 728 mg in 6-ounce serving
• Atlantic mackerel (cooked) – 682 mg in 6-ounce fillet
• Chicken leg (roasted) – 681 mg in one leg
• Tilapia (cooked) – 646 mg in 6-ounce fillet
• Whole milk – 644 mg in 16-ounce glass
• Nonfat yogurt – 625 mg in one cup 
• Ground pork (cooked) – 615 mg in 6-ounce serving
• Fat-free ground turkey – 607 mg in 6-ounce serving
• Ground beef patty (broiled) – 600 mg in 6-ounce serving
• Atlantic herring – 599 mg in one fillet
• Catfish (cooked) – 599 mg in one fillet
• Canned sardines – 591 mg in one cup 
• Lean chicken breast (cooked) – 583 mg in 6-ounce breast
• Canadian bacon – 581 mg in 3-ounce serving
• Dungeness crab (raw) – 577 mg in one crab
• Whitefish (smoked) – 575 mg in one cup
• Lamb shoulder roast (cooked) – 575 mg in 6-ounce serving
• Low-fat cured ham – 573 mg in one cup
• Northern pike (cooked) – 563 mg in 6-ounce fillet
• Cuttlefish (cooked) – 541 mg in 3-ounce serving
• Clams (cooked) – 534 mg in 3-ounce serving
• Haddock (cooked) – 526 mg in one fillet

Animal-based (370-500 mg of potassium)

• Ribeye steak – 494 mg in one fillet
• Skirt steak – 483 mg in 6-ounce steak
• Ham (roasted) – 475 mg in one cup
• King mackerel (cooked) – 474 mg in one cup 
• Beef stock – 444 mg in one cup
• Skipjack (cooked) – 444 mg in 3-ounce serving
• Swordfish (cooked) – 424 mg in 3-ounce serving
• Turkey breast (roasted) – 423 mg in 6-ounce serving
• Striped bass (cooked) – 407 mg in one fillet
• Gjetost cheese – 400 mg in 1-ounce serving
• Sablefish (cooked) – 390 mg in 3-ounce serving
• Pollock (cooked) – 388 mg in 3-ounce serving
• Top round steak (grilled) – 370 mg in 3-ounce serving

Next steps

Now that you know all about the importance of potassium, upgrade your diet to make sure you’re getting enough of this vital nutrient. You can purchase foods high in potassium online or at your local grocery store.  

If you want to enjoy healthy food that’s rich in potassium and other nutrients, subscribe to Fresh N’ Lean. Our meal plans range from vegan to paleo, and our organic cuisine is delivered straight to your door. 

The post Foods High in Potassium: 121 Healthy Choices appeared first on Fresh n' Lean.