Foods that Pack a Punch

A nutritional punch that is!

There are some foods that I make sure to eat every single day because these foods in particular give you so much nutrition per calorie (a big bang for your buck). They are not just healthy, but have the power to fight inflammation in the body, help you lose weight, increase your energy, and boost your immunity. Pick up some of these items on your next grocery trip, and your body will thank you.



Ginger is a cleansing spice that can be added to your food, or it can be grated into tea. Ginger can assist in nausea, and can also help in joint pain. Gingerol is the active substance in freshly grated ginger that can lower the risk of infections because it inhibits the growth of bacteria. For example, it can assist in inflammatory conditions, such as gingivitis (Source: Authoritynutrition).



Turmeric is a yellow spice that has traditionally been used in Indian cooking for hundreds of years. Turmeric is the most anti-inflammatory spice out there, and it can even support detoxification, as well as cognitive function (Source: Whfoods). Turmeric is so great that I even take it in supplement form, in addition to cooking with it. Grate some fresh turmeric into your soups, salads, or stir-fries.



This colorful root vegetable can make any dish a beautiful, purple color, which is why I love incorporating them! The colorful pigments that give beets their beautiful color are also the antioxidants that make them so healthy. These particular antioxidants improve eye health, and can even reduce risk of certain cancers (Source: Whfoods).



Sauerkraut is fermented cabbage, which contains live bacteria. There is so much research nowadays proving that gut health is so critical for well-being. Read more on gut health here. A big portion of our immune system is in our gut, therefore having lots of healthy gut bacteria helps our immune system stay strong and fight off infections.



Mushrooms are very rich in iron, protein, and selenium. Mushrooms can prevent against free radicals, and are amazing for the immune system (Source: healthyeating.sfgate). Recently, my favorite way of incorporating mushrooms is by adding Cordyceps powder into my smoothies. Cordyceps are great for boosting energy levels, and can also help rejuvenate the skin (Source: organicfacts). I’ve found that since adding cordyceps, I have more energy during my workouts.

Hemp Seeds

hemp hearts

Hemp seeds are one of the best sources of plant-based protein out there. Hemp seeds are full of vitamin E; amazing for glowing, radiant skin. They also contain essential fatty acids in the perfect ratio of Omega 3 to Omega 6. In addition, hemp seeds contains all 9 essential amino acids (Source:purehealingfoods). I like adding hemp seeds to smoothies, but also sprinkling them on top of salads or soups.

Give any of these foods a try, and I promise you will not regret it!

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2 responses to “Foods that Pack a Punch”

  1. bgddyjim Avatar

    Um….yeah, I’m pretty certain I would regret it. Hemp seeds?! I would literally rather die two years earlier than try to incorporate hemp seeds into my diet. There is, honest to God, a zero percent chance of me ever eating hemp seeds on purpose.

  2. holisticallykatie Avatar

    If you blend them into smoothies you can’t taste them I promise 🙂

Let me know what you think!