I find myself becoming more and more frustrated when reading articles about nutrition. Invariably I am told what not to eat.  The authors usually offer very compelling reasons for their recommendations, but they leave a vacuum, not telling us what to get more of in our diets. I have known many people with good intentions who have had a sincere desire to change their lives and improve their health, but didn’t have a clue where to start—they were lost in the supermarket. So my goal is to arm you with as much knowledge as possible. Below I have listed the foods that I strongly believe we all need to eat on a regular basis. Some you can eat a few times a week and others daily.

Wild Fresh Caught Salmon – Not organic and not farmed. It has to be wild. I recommend eating it at least once a week and if possible, even 2 to 3 servings of fatty fish per week. It is the omega-3 fatty acids that are found in cold water, oily fish such as salmon and mackerel bring so many health benefits. They protect your heart against plaque buildup in the arteries. They boost your skin’s defenses against UV damage. In a study published earlier this year in the American Journal of Clinical Nutrition, researchers found that those who ate a little more than 5 ounces of omega-3-rich fish each week decreased the development of precancerous lesions by almost 30 percent. Scientists think the omega-3s act as a shield, protecting cell walls from free-radical damage. From a muscle building standpoint, 6 ounces of wild sockeye salmon provides you with a whopping 34 grams of high quality protein. So eat up.

Blueberries – Eating a cup of mixed berries (e.g., raspberries, strawberries, blueberries) has been associated with increased levels of “good” HDL cholesterol and lowered blood pressure. Both of which are huge positives when it comes to heart health. It is the diverse range of polyphenols, which are health-promoting plant compounds, that are responsible for these perceived benefits. Blueberries contain anthocyanins (which are pigments) that have been linked to an increase in neuronal signalling in brain centres. A study done at the University of Cincinnati Academic Health Center looked at the effect of daily consumption of wild blueberry juice on older adults with memory changes. After 12 weeks, participants showed noticeable improvement in memory function. And, one cup of wild blueberries provides 6 grams of fibre.

Broccoli – Include broccoli as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits it provides. Eating high amounts of broccoli has been associated with lowering the risk of a number of different cancers. Studies have suggested that sulforaphane, which is the sulfur-containing compound that gives broccoli it’s bitter bite, is also what provides its cancer fighting power (phytonutrients). Broccoli has significant amounts of omega-3 fatty acids, which are well known as having an anti-inflammatory effect. Each cup consumed provides 5 grams of fibre.

Stay tuned. Next week in Part 2 I will outline 4 more nutritious foods that you NEED to have as a part of your diet.