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5 Foods You Should Include In Your Diet

Start Eating These Now!

Posted by skidfit - November 13th, 2017

Everyone loves food! You probably wouldn’t be reading this article if you didn't! Today we’ll go over 5 foods you should be consuming in your diet, which you probably aren't already. In no particular order of best or worst, here are the 5 foods you should be eating because of their impressive nutritional benefits.

1. Coconut Oil

SMXLTwo recent news articles published by the American Heart Association have touted that coconut oil (and saturated fats) is allegedly "bad" to consume, leading to various health risks. I take a stand against these claims, as they are mostly misleading, and are based on skewed research and data from decades ago. You can check out some of the AHA’s articles HERE and HERE.

A lot of people use coconut oil, and believe wholeheartedly that it is beneficial to consume, and they are 100% right. However, most people do not entirely know why. There are dozens of health benefits when it comes to coconut oil, and here are some of the most important.

  • It’s High In Saturated Fats – Now, some of you might say to yourself “aren’t saturated fats bad”? Well, not exactly. You see, you need saturated fats in your diet every single day, at least 30% of your fat intake to be exact. The saturated fats in coconut oil contain 15% medium chain triglycerides (MCTs), which the body is very efficient at for using as fuel, instead of storing them as fat. This makes coconut oil a great option for people trying to lose weight.

  • It’s Great For Digestion – Often used for cooking, coconut oil helps to improve the digestive system because the oil contains antimicrobial properties which help to fight off bacteria, fungi, and parasites that can cause indigestion. Because coconut oil is comprised of fatty acids, this will help you absorb the fat-soluble vitamins A, D, E, and K more efficiently, as well as minerals and amino acids.

  • It’s Great For The Heart – Again, this goes back to the misconception that all saturated fats are bad for you. In reality, the saturated fats in coconut oil are beneficial to the heart because they contain 50% lauric acid, which aids in PREVENTING heart diseases, high LDL cholesterol levels, and high blood pressure.

  • It Has Lauric Acid Benefits – Lauric Acid is also considered an MCT, but behaves like a long chain triglyceride (LCT) because it must visit our liver before being turned into energy. This makes it less effective than many of the other MCT oils in terms of energy benefits. However, lauric acid has amazing antimicrobial, antibacterial and antiviral benefits. Lauric acid is the precursor to a type of monoglyceride called monolaurin, a more powerful antimicrobial agent that is able to fight viruses and bacterial infections. When lauric acid is digested, enzymes within the digestive tract form this valuable type of monoglyceride - monolaurin. When lauric acid is converted to monolaurin, it essentially acts like a bacteria-killer. It has the ability to kill a wide range of harmful pathogenic hosts in the body, making it an effective way to help treat or prevent infections, viruses, digestive disorders and chronic diseases.

  • It’s Great For Your Skin & Hair – Coconut oil can be used as an effective moisturizing oil for all types of skin. It helps to prevent dryness, flaky skin, and can even delay the appearance of wrinkles and saggy skin. Coconut oil makes a great hair conditioner as well. By regularly massaging coconut oil into your scalp, you can protect yourself from dandruff and dry scalp. Coconut oil can even help in the regrowth of damaged hair as it reduces protein loss. There are many more benefits of coconut oil, and a quality jar of organic coconut oil will cost you less than $10.

2. Pure Raw Honey

SMXLThe second food you should be consuming is pure raw honey. Yes, the stuff straight from the hive! Raw honey is different than processed honey, and they are not equal. So, you might be wondering what the differences are. Let’s explain.

  • Raw honey is pure, unpasteurized, unheated, unprocessed, retains all the natural vitamins, enzymes, minerals, and phytonutrients, and has been consumed for thousands of years. Depending on the source, raw honey contains particles of bee pollen, honeycomb bits, and propolis. These in themselves have numerous health benefits, some of which are explained below.

  • Bee pollen is a super nutritious compound which contains all of the nutrients required by the human body including proteins, vitamins, minerals, beneficial fatty acids, carotenoids and bioflavonoids which are helpful to cardiovascular health. If you are allergic to bee pollen or pregnant however, it is best to avoid its consumption.

  • Raw honey does not actually ferment in the stomach, and can be used in supporting digestive health as a result. Unlike most sugars, raw honey is not known to aggravate a sensitive digestive tract.

  • Raw honey, especially for you sweet lovers out there, is a much better alternative to table sugar because of all the nutritious qualities that raw honey contains that table sugar just simply does not have. Raw honey is great for sweetening things up such as oatmeal, a smoothie, or a sandwich. Just remember, you don’t need a lot of it.

As great as raw honey is, it is important that you are getting it from a reliable source such as local beekeepers, or your local health foods store. I do not believe in the “everything in moderation” train, so listen to your body and its needs. If you feel as though you would benefit from this superfood, definitely give it a shot. A jar will cost you around $8 - $10 depending on where you buy it from.

3. Dark Chocolate

SMXLThe third food you should be consuming might be surprising to some, and that is high quality, organic dark chocolate. Before I go in depth, I just want to apologize to those who do not like dark chocolate. This one isn’t for you. But between you and me, it’s your loss. The darker the bar, the more nutritious, and in my opinion the 85% dark chocolate is best. Most people know that dark chocolate is a great source of antioxidants. But let’s go deeper.

  • Dark chocolate is loaded with powerful organic compounds including polyphenols, flavanols, and catechins, among others. These work together to function as antioxidants, and are one of the highest scoring foods tested with the Oxygen Radical Absorbance Capacity (ORAC), which measures the antioxidant activity in foods. This combined antioxidant effect helps to protect the heart, improve cholesterol levels, and protect against heart diseases.

  • Dark Chocolate can be beneficial for those trying to lose weight. The reason for this is because it contains a lot of saturated and monounsaturated fats. Again, this goes back to the coconut oil references in that fats are not the enemy. Because fats take the longest to digest out of the 3 macronutrients, this allows for the slow release of energy into the body. Dark chocolate contains an excellent source of fiber, which also slows the absorption of sugar into the body. These combined effects help to control blood sugar levels throughout the day, and help eliminate cravings.

  • Alternatively, I highly suggest investing in Organic Raw 100% Cacao powder. Imagine it as 100% dark chocolate. Raw cacao contains no sugar, and is dense in fiber and protein per serving. This powder instantly chocolatizes pretty much anything including oatmeal, smoothies, shakes, and desserts. Just don’t try to make chocolate milk out of it…you have been warned.  

The take home message here with dark chocolate and raw cacao is that there are numerous health benefits. However, this does not mean go ahead and down 4 dark chocolate bars at once. Remember, dark chocolate is loaded with calories, and it’s easy to overdo it. Make sure when shopping you choose a bar that is organic with a cocoa content of 70% or higher. You can often find deals for organic dark chocolate bars, such as 2 for $6. I highly encourage purchasing cacao powder in bulk as it is much more cost efficient in the long run.

4. Food For Life "Ezekiel" Bread

SMXLFood For Life "Ezekiel" Bread, in my opinion, is the healthiest bread you can possibly eat. I actually made a recipe video comparing a peanut butter and jelly sandwich made with this Ezekiel bread, compared to regular potato bread. SMLAnyway, let’s explain what makes this bread so great.

  • First off, Ezekiel bread is sprouted. A sprouted seed means that the seed has started the process of germinating. It’s practically alive, which is why this bread is usually found in the frozen section at the store. This means that the amount of nutritious properties the bread has are greatly increased, and sprouting reduces the amount of anti-nutrients. Because the whole grains that make up this bread have not been destroyed through processing, the high fiber content also remains. Just one slice contains 4g of fiber.

  • This bread is made from 4 types of cereal grains including wheat, millet, barley, and spelt, and 2 types of legumes including soybeans and lentils. These grains are all organically mixed together and baked. This bread contains a more nutritious amino acid profile thanks to the inclusion of all these grains.

  • Sprouting leads to increases in fiber, folate, vitamin C, vitamin E, and beta-carotene. Furthermore, sprouting also breaks down starches, as the seed uses the energy in the starch to fuel the sprouting process, which in turn allows the bread to contain less carbohydrates. Overall, sprouted grains are a much healthier option than refined and processed bread.

Food For Life makes different varieties of Ezekiel bread, like low sodium, flax, sesame, and cinnamon raisin, which are great as well. For those who love cinnamon raisin bread, try out Food For Life's variety. It’s much healthier than the other processed brands out there, and a loaf will only cost around $5.


5. Apple Cider Vinegar

SMXLThe final food, which isn’t really a food (but who cares), is Apple Cider Vinegar. Like most of the foods on this list, the health benefits of apple cider vinegar are quite extensive, so I will focus on the most important.

  • Vinegar has been shown to greatly improve insulin sensitivity by lowering the blood sugar response after meals. For this reason, apple cider vinegar is great for those who suffer from diabetes, pre-diabetes, or those who simply want to keep their blood sugars lower to normal. Keeping control of insulin in the body is important when trying to lose weight. This is why apple cider vinegar is an effective tool when trying to lose fat.

  • Consuming apple cider vinegar before a meal helps to acidify the stomach, which allows to foods to be broken down easier, which in turn allows for increased absorption of vitamins, minerals, carbohydrates, fats, and proteins. This allows you to get more out of your food by improving your body’s ability to digest and absorb the nutrients contained within it.

  • Apple cider vinegar can help get rid of heartburn and acid reflux. In most cases, people get acid reflux when the stomach is not acidic enough, which results in the esophageal sphincter not closing, thus, allowing stomach content to come back up into the esophagus. Taking apple cider vinegar before meals helps get the stomach acid into the right pH levels of 1-3. This is super important, especially in older individuals, because as we age, our stomach acid content tends to decline.

When choosing apple cider vinegar, make sure you purchase one that is organic and unfiltered. It’s best to mix a tablespoon with a glass of water to dilute the taste and acidity. Depending on the brand and size, you can find apple cider vinegar anywhere from $5 - $10.


I really hope you have found this article helpful, and have learned something new! None of these foods are magical cures for anything, and you won’t get superpowers from consuming them or anything like that. However, these foods help to complete a healthy, well rounded, nutritious diet. If you want to learn how to incorporate these foods into your diet, check out a custom meal

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posted by skidfit
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