The paleo or the caveman diet typically includes fruits, vegetables, roots, nuts, meat and organ meats. Lauren Cordain professor and author of The Paleo Diet, says “By following these nutritional guidelines, we put our diet more in line with the evolutionary pressures that shaped our current genetics, which in turn positively influences health and wellbeing.”
Paleo Diet Foods
Lobster
If you’re seeking alternate sources of protein, then lobster makes a welcome addition to your health-conscious diet. Lobster serves as a great source of lean protein. A 6-ounce portion of lobster provides you with only 1.2 grams of fat, but a whopping 28 grams of protein. Protein is essential for your cartilage and bones and supports the health of your blood.
A six-ounce portion of lobster contains 140 milligrams of calcium and 274 milligrams of phosphorous. Calcium boosts your nerve health and phosphorous nourishes your cell membranes.
Lobster feeds your brain by increasing your intake of choline and vitamin B-12. Vitamin B12 maintains myelin which supports nerve transmission. Choline helps in the production of neurotransmitters, supports the health of cell membranes and promotes the health of red blood cell function.
Lobster is high in cholesterol and sodium, and both these nutrients can harm your cardiovascular system. If you suffer from high cholesterol and heart disease, you should consume the lobster in moderation.
Serving tips: You can use lobster meat to add protein to your favorite salads and eat steamed lobster seasoned with cracked black pepper topped with a salsa mix of mango, pineapple, and cilantro.
Turkey
Turkey is a high protein food. You can obtain organic pasture-raised turkeys from local farms with small flocks and natural lifestyles.
All B vitamins are present in turkey meat, and that includes B1, B2, B3, B5, B6, B12, folate, biotin, and choline. Regarding minerals, turkey is richest in selenium. Zinc, phosphorous, magnesium, copper, iron, and potassium are also present in good amounts in the turkey meat.
The vitamin B6 and niacin can boost your body’s energy production. Eating turkey on a regular basis helps lower your cholesterol levels. Turkey meat is low GI and keeps your insulin levels stable.
The amino acid tryptophan which produces serotonin is present in turkey. It plays a significant role in strengthening your immune system. The mineral selenium is essential for your thyroid hormone metabolism and it acts as an antioxidant and boosts the immunity of your body. Turkey skin is high in fat, so it would be healthy to go in for skinless turkey meat.
Serving tips: You can use ground turkey in chili con carne recipes. Serve diced turkey, cranberries, cooked cubed sweet potatoes and walnuts on a bed of romaine lettuce. You can use ground turkey to make turkey burgers or turkey meatloaf.
Emu
The Australians consumed the red meat of emu for thousands of years. Emu is a rich source of protein. Emu is a very lean red meat, and it is 97% fat-free. The meat is high in iron, Vitamins A, C and B 12 and protein.
The American Heart Association recognizes emu as a healthy alternative to beef. Since emu meat is rich in iron, it prevents anemia by supporting the production of hemoglobin. Healthy blood circulation boosts the proper functioning of the brain and muscle performance.
Vitamin C helps in vasodilation and promotes cardiovascular health. It lowers hypertension and improves eye health. Vitamin B12 keeps your nerves and red blood cells healthy. It is essential for your hair, skin, and nails. This water soluble vitamin prevents breast, colon, lung and prostate cancers.
Serving tips: You can roast the emu meat in olive oil and wine and flavor it with herbs and garlic. Marinade emu steaks with soy sauce, lime juice, and ginger overnight and you can grill it. Flavor emu cubes with brown sugar, ginger, lemon and onions. Thread the meat onto bamboo skewers, grill and relish tasty kebabs.
Salmon
Salmon is rich in vitamin D, vitamin B12, vitamin B3, selenium and omega 3 fats. It is also an excellent source of protein and phosphorous. Recent research studies have found that salmon contains peptides that provide special support for joint cartilage, increased insulin effectiveness, and control of inflammation in the digestive tract. The omega 3 fats present in salmon help in better brain function, improves overall cell function and improved transfer of information between the body’s cells.
The omega 3 fatty acids reduce the risk of heart attack, high blood pressure, stroke, heart arrhythmia and high triglycerides in the blood. Eating salmon on a regular basis reduces the risk of depression, decreases the risk of cognitive decline in senior citizens and lowers the risk of hostility in teenagers.
The omega 3 fatty acids boost your eye health by lowering the risk of macular degeneration and chronic dry eye. Increased intake of fish rich in omega 3 fatty acids reduces the risk of colorectal, prostate and breast cancers.
Serving tips: Combine salmon with greens and vegetables for a delicious salad. You can quickly broil salmon and top it with honey mustard sauce.
Serve cooked salmon over whole wheat pasta. Make a sauce with olive oil, dill weed, scallions, lemon peel and black pepper and top it on the pasta.
Sardines
Sardines contains concentrated sources of omega 3 fatty acids. Sardines are an excellent source of vitamin B12. This vitamin keeps the levels of homocysteine in the balance. Homocysteine can damage artery walls, and high amounts can lead to atherosclerosis.
Sardines are rich in vitamin B12, selenium, phosphorus, omega 3 fats, protein and vitamin D. The vitamin D present in sardines plays an essential role in bone health because it helps to increase the absorption of calcium. Sardines are very good source of phosphorous which strengthens your bone matrix.
Vitamin D present in sardines helps in regulation of cell activity. Cell cycles play a significant role in the development of cancer. Regular vitamin D intake prevents various types of cancer. Proteins present in sardines boosts your immunity levels because they form the basis of antibodies which keep your immune system healthy.
Serving tips: Sprinkle sardines with lemon juice and olive oil. You can combine sardines with chopped onions and fennel. Top sardines with basil, chopped tomatoes, rosemary or oregano.
Oysters
If you eat oysters, it boosts your protein intake without significantly increasing your fat consumption. These mollusks can positively impact your heart health because of the high levels of omega 3 content in them.
Oysters have very elevated levels of zinc in them. The other nutrients are vitamin D, vitamin B12, copper, manganese, iron, and selenium. Oysters also contain high levels of thiamin, niacin, riboflavin, phosphorous, vitamin C, sodium and potassium.
The high content of zinc present in oysters boosts your immune system and helps in quick wound healing. Zinc is essential for proper growth and development of children and young adults.
Oysters are an impressive source of iron and it is a primary defense against anemia. Anemia can cause cognitive malfunction, stomach disorders, fatigue and general muscle weakness. The high levels of phosphorous, calcium, copper, zinc, iron and selenium contribute in their own way to increasing your bone mineral density and durability.
Oysters may contain pollutants and certain toxins so always eat oysters from a trusted source. It is possible that you may suffer from signs of toxicity because of the high content of minerals. So always eat oysters in moderation.
Serving tips: You can place an oyster in a shot glass and top with cocktail sauce. Serve with lemon wedges and a splash of vodka.
Whisk coarsely ground pepper, white wine vinegar and finely chopped shallots and salt in a bowl. Serve with raw oysters.
Artichoke Hearts
The American Journal of Clinical Nutrition says that a serving of artichokes has more antioxidant benefits than dark chocolate, blueberries, and red wine. 120 g of artichokes provide 10.3 g of dietary fiber, and it boosts your overall digestive health.
Research studies show that artichokes can significantly reduce the harmful cholesterol and the total cholesterol levels. Artichokes are rich in vitamin K and prevent neuronal damage and fight cognitive diseases.
Artichokes improves your liver health, prevents cancer, combats hypertension, supports bone health, boosts metabolic function and protects against free radicals.
Serving tips: You can stuff artichokes with vegetables and bread crumbs. Use it in pasta, rice dishes, and stews. You can grill it and can also add to salads.
Asparagus
Asparagus is a great source of folate, fiber and Vitamins A, C E and K and chromium. Chromium promotes the ability of insulin to transport glucose from the blood stream to cells.
This herbaceous plant contains glutathione that fights free radicals and prevents cancer. Asparagus is packed with antioxidants that fight free radicals and slows down the aging process.
This springy vegetable provides folate that fights cognitive decline. Asparagus contains the amino acid asparagine which serves as a natural diuretic.
Serving tips: Serve just-blanched asparagus with creamy mozzarella, olive oil and a grating of lemon zest. Wrap the asparagus in streaky bacon and serve with boiled duck eggs.
Yam
Yams belong to the morning glory family. They are made of complex carbohydrates and dietary fiber making it a low glycemic index food. The vitamin A present in yam heightens your night vision, maintains healthy mucous membrane and skin, supports the healthy bone development and protects from lung and mouth cancers.
Yams are an excellent source of vitamin C and boost your immune system, prevents colds and flu, promotes anti-aging, quick wound healing and optimizes bone health. The copper present in yam supports healthy blood cell development, the compound allantoin present in yam speeds up the wound healing process when used as a poultice. It stimulates appetite and reduces bronchial problems.
Serving tips: You can add yams to soups and stews. Toss the yam with olive oil, dried sage, rosemary, and thyme. Brown it in the oven and enjoy the yam fries.
Coconut Oil
Coconut oil contains lauric acid a medium chain fatty that actively protects your heart health. Coconut oil does not the increase the LDL cholesterol levels. It reduces the incidence of damage and injury to the arteries and helps prevent atherosclerosis.
It is an excellent massage oil and can be used as a moisturizer for all skin types. Coconut oil helps in healthy hair growth and is applied topically to hair care.
Coconut oil improves your digestive functions and reduces the incidence of irritable bowel syndrome. The coconut provides relief from the inflammation caused by Candida Albicans. The medium chain triglycerides in coconut oil help you to burn fat.
Fatty acids in coconut oil are turned to ketones which can reduce seizures in epileptic patients. Research studies show that consumption of medium chain fatty acids led to immediate improvement in brain functions in mild Alzheimer’s disease patients.
Blackberries
Blackberries are low in calories and are rich in vitamin C. They are an excellent source of soluble and insoluble fiber. Blackberries are rich in A, E, and K vitamins. They are a splendid source of B vitamins.
Blackberries contain high levels of phenolic flavonoid phytochemicals which protect against aging, cancer, inflammation and other neurological diseases.
The vitamin C and vitamin E present in blackberries maintains the health of skin fats and prevents wrinkling of the skin. The presence of Lutein in blackberries optimizes your eye health.
Serving tips: You can enjoy the blackberries as a sweet snack. Add it to your yogurt, cereal or ice cream. You can combine them with other berries and drizzle some balsamic vinegar for your dessert.
Sunflower Seeds
Sunflower seeds are rich in vitamin E. It neutralizes free radicals that would have otherwise damaged brain cells, cell membranes, and cholesterol. The vitamin E reduces the frequency and severity of hot flushes in women during the menopausal period. Vitamin E reduces the risk of colon cancer and diabetic complications. It boosts your cardiovascular health.
Sunflower seeds are good sources of magnesium. Studies have shown that magnesium lowers high blood pressure, prevents migraine headaches and reduces the severity of asthma. Sunflower seeds contain selenium which improves detoxification and prevents cancer.
Serving tips: You can add sunflower seeds to your favorite tuna or chicken salad recipe.Add sunflower seeds to scrambled eggs and sprinkle them to your hot and cold cereals.
Conclusion
Paleo diet helps to produce healthy brain and body cells. You could get all the minerals and vitamins through the paleo diet because it suggests that you eat a rainbow.
It encourages you to eat pasture raised meat and eggs and prevents toxins from entering your system. Paleo diet helps in better digestion and absorption of food, minimizes allergies, reduces inflammation and helps in weight loss.
It provides more energy, shrinks fat cells, improves insulin sensitivity and reduces the risk of diseases. It would be pretty cool when you tell your friends you “went paleo.”
