According to a study published in the Journal of Functional Foods, “Diets rich in red berries have been linked to a lower risk of chronic diseases such as type 2 diabetes mellitus (T2DM) and cardiovascular disease (CVD), while also offering preventive effects against serious diseases including cancer.”
Aronia berries are rich in antioxidants, such as polyphenols, flavonoids (such as carotenes, lutein, anthocyanin, about 1,480 mg per 100 grams of fresh berries), and proanthocyanidins (664 mg per 100 grams), according to Medicine Net. They are also source of vitamins and essential nutrients, such as vitamin C, A, and E, beta-carotene, folate, and minerals (such as potassium, iron, and manganese). 100 grams of fresh aronia berries contain 35 percent of daily recommended levels of vitamin C.
Aronia berries help in reducing inflammation and combat oxidative stress. They can be added into unsweetened compotes, oatmeal, and other simple dishes.
One simple recipe Margarita shares includes a handful of dried aronia berries soaked in hot water. They should be left like that for a couple of hours after which the infusion can be consumed. Margarita advises on half a cup a day.
2. Willowherb Tea: Calming for the Nervous System
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Willowherb tea was once a staple in many households, and being part of an older generation herself, Margarita started consuming it decades ago, and she hasn’t stopped ever since. The reason why is because it offers a plethora of health benefits. She says she consumes it in the afternoon or in the evening, but it has definitely became an important part of her daily rituals.
Since she started consuming willowherb tea, Margarita says it helps her calm her nerves, especially after a long day. Also, it helps her sleep better and not wake up during the night. According to Margarita, the tea facilitates the process of digestion, especially after a heavier meal, and helps fight inflammation. What’s more, it eliminates water retention, so she rarely feels bloated.
So, how does she prepare it? One teaspoon of the dried herb is mixed with 300 milliliters of hot water, which is then covered and left to steep for ten to fifteen minutes. It is best consumed when it is warm, particularly after meals or in the evening.
Unlike coffee or black tea, willowherb tea doesn’t overstimulate the body and doesn’t cause addiction.
According to Vita Library this tea helps with urinary tract discomfort, supports prostate health, and helps with inflamed skin. Willowherb boasts an impressive lineup of active compounds, including flavonoids, tannins, and mucilage.
3. Buckwheat: Stable Energy and Balanced Sugar
If there is one thing that has remained a constant in Margarita’s diet, then that’s buckwheat.
Buckwheat is not only inexpensive, but also simple and nutrient-rich. Margarita says that it was around the age of 40 something that she started feeling her body reacted differently to the food she had been consuming until then. All of a sudden, her blood sugar levels started going up and down, and she felt tired most of the time, especially after a meal. So, she just knew she needed to make change, and she started with the bread which she then replaced with buckwheat.
It wasn’t long after that she started feeling more energetic. Her blood sugar levels stabilized, and she felt full but without that usual heaviness she felt after consuming bread.
According to Nutrition Advance, while classed as a whole grain, buckwheat is botanically a type of seed. It is a rich source of dietary fiber, bioactive compounds, and key essential minerals like magnesium.
If you want to incorporate it into your diet, just like Margarita did years ago, cook one cup of buckwheat with two cups of water over low heat for about fifteen to twenty minutes, without frying, butter, or excess salt. Once it’s cooked, you can also add a tablespoon of flaxseed oil to enhance the taste.
4. Seaweed (kelp or laminaria): Thyroid support
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At her forties, Margarita struggled with low energy levels and cold hands, and that’s when she was first introduced with seaweed. After she visited a doctor who ran blood tests, it was determined she lacked iodine because she wasn’t consuming enough of it, which led to issues with her thyroid.
Once she started consuming seaweed, Margarita realized her body no longer struggled to adapt to temperature changes.
Seaweed is a healthy source of natural iodine, as well as other healthy ingredients, including B vitamins, iron, and magnesium, all of which are necessary to maintain a healthy metabolism, cholesterol levels, and natural detoxification of the body, particularly in the liver.
It’s highly versatile and can be incorporated into a wide range of dishes, such as sushi rolls, soups and stews, salads, dietary supplements, and even smoothies.
It’s important to mention that you should choose quality seaweed and avoid it canned because it contains vinegar, sugar, and other additives. Instead, opt for dried seaweed that’s been rehydrated or plain frozen kelp since it’s a cleaner option.
5. Sauerkraut or fermented cabbage: living gut health
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