!

Hi,

Thank you so much for taking the time to read Cultured Palate!

If we haven't met yet, let me introduce myself - I am Dina-Marie - wife, mother of 10

(but only 7 are still at home and yes, I have birthed them all!), chef wanna be, amateur

photographer and owner of our family vineyard.

What Inspired Cultured Palate?

As a young girl, I always had health problems, from bad knees to never ending stomach

problems. In fact, when I was 11 years old, I had surgery to discover the cause of my

stomach pain and bowel issues! At 17 yrs old, I was diagnosed with rheumatoid arthritis

and at 19 yrs old, I was diagnosed with meat allergies. These medical diagnoses meant

that I would spend the next 20+ years being on and off steroids and other arthritis

medications as well as being a vegetarian.

Finally, I came to the end of my rope! Our youngest wasn't even 3 years old and my

hands hurt so bad from the rheumatoid arthritis that my husband had to cut my

pancakes every morning - I was totally desperate and willing to try anything! It was at

this point that I was introduced to the GAPS diet.

The GAPS diet has truly been life changing for me! After two week on the diet, I was

pain free! While pain relief was the motivation for trying the GAPS diet, another huge

side benefit resulted - As my "bad" gut bacteria was replaced with beneficial bacteria

(the goal of the diet) and my gut was allowed to heal, I began eating meat again! Now, I

am a devout carnivore, after all, I have 20+ years of non-meat-eating to make up for!

Experiencing first hand the healing power of real food, fueled a passion to share the

benefits of real, nutrient dense foods with others. After all, why should we settle for less

than the absolute best for ourselves or our family?

But, There is More Than Just Food

Good health certainly starts with our diet but there is more involved - lifestyle. We made

the decision in 2008 to leave the corporate world in Alabama and move to west Texas to

start a family vineyard. This change was motivated by a couple of reasons. We wanted to

work together as a family and wanted to be in a profession in which we are daily

reminded of our dependence upon the Lord - boy, is that true of farming! I love sharing

with you about our lifestyle - vineyard work, farm animals (chickens, cows, dogs) and

even our adventure as we build our home overlooking the vineyard. We are dyed-in-the-

wool do it yourselfers!

My goal in the following list of 20 Must-Have Superfoods is to encourage you to use

your resources wisely. Let's face it, in this day in time, finances are important. Budgeting

is necessary to make ends meet. So, if we can spend our money first on REAL, nutrient

dense power foods, additional (often budget breaking) supplements may not be

necessary! Bear with me if I get a bit over-the-top in trying to convince you of the

importance of these foods - blame it on my medical background of being a registered

nurse - it never quite gets out of my blood!

Before we get started, the following list does contain affiliate links. If you purchase

through these links, I receive a small commission but the cost is the same for you. If you

purchase through these links, I want to thank you for supporting Cultured Palate and for

your help in keeping it running!

Thanks again for reading and I hope Cultured Palate will

be an encouragement in your life to make the most of

where you are and begin making the changes necessary in

the foods you eat to be the healthiest you possible! I would

love to have you join me on Facebook, Pinterest, Twitter

and of course on the blog.

Let's get started!

20 Must-Have Superfoods! Just so we are on the same page, let me give you my definition of "Superfoods" -

Superfoods are any foods that have naturally concentrated amounts of vitamins,

minerals, antioxidants, proteins and other nutrients. Superfoods help to boost the

immune system, decrease the risk of illness such as heart disease and diabetes, and they

also improve memory and concentration, as well as, slow skin and body aging.

Personally, I choose superfoods over supplements when at all possible.

The following list of 20 superfoods is in alphabetical order.

Superfood #1 - Avocados

Avocados have gained popularity recently

because of their high fat content - healthy

fats that is! The fat in avocados is a

monounsaturated fatty acid called oleic

acid. Oleic acid is also found in olive oil and

helps with inflammation and protection

against cancer. Because oleic acid has a high

smoke point, which just means it can be

heated without destroying the good fat,

avocado oil is a good oil to use in cooking.

Avocados are also a good source of vitamin B5, B6, C, K, E, folate and potassium. They

also contain small amounts of magnesium, manganese, copper, iron, Zinc, phosphorus,

vitamin A, thiamine (B1), riboflavin (B2) and niacin (B3).

The fiber content of avocados is high making them a low-carb fruit (if you are worried

about carbs) and they contain no cholesterol or sodium.

Avocados contain more potassium than a banana! Yep, eat those avocados because a

diet high in potassium has been shown to reduce blood pressure and that is a major risk

factor for strokes and heart attacks.

Avocados help your body absorb the antioxidants found in other foods and are

themselves high in antioxidants. Lutein and Zeaxanthin are two of the antioxidants

found in avocados and they help protect your eyes. These two antioxidants especially

help decrease the risk of macular degeneration and cataracts.

Carotenoids are another antioxidant contained in avocados that help protect you skin

from the effects of aging and sun exposure. The monounsaturated fats help maintain

your skin tone and the moisture level balanced in your skin.

Superfood #2 - Berries

Strawberries, raspberries and cranberries,

blackberries and blueberries are high in

fiber, potassium and vitamin C and filled

with antioxidants. Berries help your body

maintain healthy cholesterol levels, a

normal blood pressure and can protect your

body against negative effects of aging of the

skin and the brain.

Example: Blueberries are rich in

antioxidants that can help protect the body's brain function by removing inflamed brain

neurons and enhancing nerve signals. According to studies by the College of Agriculture

at the University of Illinois, there are compounds found in blueberries that help protect

and heal the body against diseases including autoimmune diseases, cancer, diabetes,

heart disease and declining brain function.

Superfood #3 - Butter

Contrary to popular opinion, butter is a superfood!

Butter is packed with vitamins, minerals,

healthy fatty acids, good cholesterol and

iodine.

Butter has the right ratio of omega-3 to

omega-6 fatty acids and is also a good

source Vitamin A which is essential to a

healthy immune system and keeps the

thyroid healthy.

Like grass fed meat, butter coming from grass fed animals also contains Conjugated

Linoleic Acid or CLA which protects against cancer and helps the body build muscle

rather than fat.

Glycospingolipids are also found in butterfat and these help protect the stomach from

gastrointestinal infections.

Grass fed butter also contains the Wulzen Factor which is like a hormone that helps with

joint stiffness and helps make sure calcium is absorbed and deposited into the bones.

Because butter is full of nutrients, it gives a feeling of being satisfied after eating - that

means that butter can be an important diet food to help you lose weight - Eat Your

Butter!

Superfood #4 - Citrus Fruits

Citrus fruits include oranges, grapefruits, lemons and

limes. Citrus fruits contain flavonoids that have been

found to inhibit the growth of cancer cells and prevent

the spread of tumors.

Citrus fruits contain several phytochemicals which

have been found to help protect the body from chronic

diseases including cancer and heart disease.

Phytochemicals are naturally occurring compounds

whose number continue to grow. One commonly

known phytochemical is the flavonoids.

The flavonoids found in citrus fruits are antioxidants that protect against heart disease

and neutralize free radicals. They also help protect against the formation of arterial

plaque by preventing the oxidation of the bad (LDL) cholesterol, as well as, increasing

the blood flow through the arteries preventing the formation of blood clots.

Citrus fruits are known for their high levels of vitamin C but are also a good source of

folate and potassium. Vitamin C is a potent antioxidant that also helps the body absorb

the iron from foods that are eaten - the vitamin C binds with the iron in the digestive

tract and they are absorbed together.

Superfood #5 - Coconut Oil

Coconut oil is a nutrient dense source of energy and is extracted from the meat of

coconuts. It is made up of more than 85% saturated fats. In case you are worried about

saturated fats, most of the saturated fats in coconut oil are medium chain triglycerides.

Medium chain triglycerides are medium length and are metabolized differently than

long chain triglycerides. They help you feel more quickly satisfied when eating, increase

the HDL (good cholesterol), help control body weight

and reduce the risk of atherosclerosis.

Medium chain triglycerides have also been shown to

increase the 24 hour energy expenditure by as much as

5% which can lead to weight loss.

Lauric acid makes up almost half of the fat in coconut

oil. Lauric acid has been found to kill bacteria, viruses,

fungus and to help fight infection.

Coconut oil’s smoke point is 350F which makes it a

good fat for baking and sautéing. Coconut oil is not good for frying. An oil’s smoke point

is the temperature at which the oil begins to break down. This does not occur at a

precise temperature but is a gradual process so, any given smoke point is an estimate.

Coconut oil is metabolized or broken down in your liver resulting in ketone bodies. A

low carb, high fat diet - in which the blood level of ketone bodies is raised - has been

used successfully in the treatment of drug resistant epilepsy, especially in children.

Coconut oil has also gained popularity for cosmetics, soaps and shampoos. It can protect

against hair damage, rehydrate dry skin and is even used as a mouthwash. Oil pulling is

the method of cleaning your mouth and killing bacteria by taking a tablespoon or two of

coconut oil into your mouth and over the course of 10 - 15 minutes, “pull” or swish it

around your mouth and between your teeth.

Coconut oil is a great indicator of seasonal changes! Coconut oil is liquid in

temperatures of 76F or higher and solid when the temperatures are below 76F.

Superfood #6 - Cruciferous Vegetables

Eating nutrient-filled cruciferous vegetables may

reduce your risk of developing heart disease.

Broccoli, cauliflower, cabbage and brussels sprouts

are all part of this family. They all have a "flower"

like appearance. They also tend to be filled with

sulforaphane which is an enzyme that stops

carcinogens from damaging the cells in your body

lowering your risk of developing some types of

cancer. Cruciferous vegetables are filled with

vitamin C, fiber and phytochemicals which are

similar to antioxidants.

For a complete list, check out this article on Wikipedia - Cruciferous Vegetables.

Example: Cabbage contains large amounts of an amino acid called glutamine that has

anti-inflammatory properties. Glutamine has also been found to be beneficial to the

heart and circulatory system and helpful in treating stomach, skin and intestinal ulcers.

The bright color of red or purple cabbage comes from the antioxidant lycopene, which

reduces the risk of prostate problems in men and helps to repair aged and sun-damaged

skin.

Superfood #7 - Dark Chocolate

Need and an excuse to eat chocolate? Hang on, I’m about to give you one!

Dark chocolate, thanks to the cacao in it, is packed with

antioxidants that fight disease and is considered a

superfood.

Cacao comes from the bean of the cocoa tree. Because it

tastes so good, it is easy to overeat! Moderation is always

a good idea!

Studies indicate that dark chocolate may lower bad

cholesterol levels and prevent plaque from building up

in your arteries. It can help prevent skin damage due to

sun exposure, improve brain function, lower the risk of

cardiovascular disease, improve blood flow and improve circulation - the darker the

chocolate, the better!

Beware of unwanted sugar when ingesting dark chocolate! Choose dark chocolate with

at least a 60 percent cacao content.

Superfood #8- Dark Leafy Greens

Dark Leafy Greens are high in fiber, folate and low in

calories. A high fiber diet along with the folate (which is

a B vitamin) helps prevent colon cancer. Folate also

helps prevent heart disease, birth defects and dementia.

Dark leafy greens can stop vision loss and slow the

development of wrinkles and prevent damage to the

skin. This category includes such veggies as spinach, kale and collard greens.

Example: Kale is a leafy green vegetable that is rich in calcium, iron, fiber and the

vitamins A, C, E and K. Kale contains five times more beta-carotene than broccoli and

also has natural cancer-fighting phytochemicals called indoles and sulphoraphane.

Superfood #9 - Dried Beans

Dried beans such as kidney beans, pinto

beans, black beans, chickpeas, lima beans

and lentils are low in fat and rich sources of

iron, manganese, antioxidants, B-complex

vitamins and protein. Dried beans contain

complex carbohydrates, potassium and

fiber.

The high level of fiber in beans helps to reduce cholesterol levels, the risk of heart

disease and diabetes, as well as, decreasing the risk of colon cancer.

Dried beans can be used as a side dish but how about trying a vegetarian dish with dried

beans as the star? Because of the high protein content of dried beans, they make great

meat-free entrees - you don’t have to be vegetarian to enjoy the benefits of legumes -

both for your health and budget!

Since dried beans like grain, contain phytic acid, proper preparation is important. Phytic

acid inhibits the absorption of minerals in the body. Overnight soaking, before cooking,

will help neutralize the phytic acid - see Proper Grain Preparation.

For a budget meal, it is hard to beat one that contains dried beans both for the

nutritional and economical benefits.

Superfood #10 - Eggs

Eggs are low in calories (only 77 calories) and packed with nutrition. Eggs are filled with

vitamin A, B's, D, E, K, folate, phosphorus, calcium, zinc and selenium.

Each egg has 6 grams of protein and 5 grams of healthy fats. Pastured eggs have even

more omega-3 fatty acids, vitamin A and vitamin E! An egg contains all the essential

amino acids in just the right ratio!

Eggs are high in cholesterol but contrary to

popular myth, eating eggs does not increase

your cholesterol levels! Our livers also make

cholesterol so on days when we eat more

eggs, the liver doesn't produce as much. So,

our dietary intake of cholesterol does not

necessarily mean an increase in blood

cholesterol levels - amazing isn't it?

Eating eggs can raise the "good" cholesterol in our body - the HDL which helps protect

us from heart disease and strokes.

Eggs are also a good source of choline which is used to build cell membranes. Choline

breaks down to help make "happy" hormones like serotonin, dopamine,

norephinephrine.

Egg yolks contain 2 antioxidants that protect and build up in the retina of the eye -

Lutein and Zeaxanthin - these help protect the eye from degenerative processes.

Superfood #11 - Fermented Cod Liver Oil

Fermented Cod Liver Oil is a traditional food that is rich in the fat soluble vitamins -

vitamins A, D, and K.

Vitamins A and D need each other for

proper absorption so it is important to note

that fermented cod liver oil has both! Since

it is also a form of fish oil, fermented cod

liver oil is also rich in essential omega-3

fatty acids.

Fermented cod liver oil is made by the prolonged soaking of wild cod livers in brine,

allowing the liver to naturally ferment, then draining off the resulting oil that

accumulates on the top. This process enhances the nutritional profile of the final

product which means more Vitamins A, D and K for you and me!

According to the Weston A. Price Foundation, fermented cod liver oil has been shown to

be beneficial to those suffering from:

■ Rheumatoid arthritis pain

■ Cardiovascular disease related to diabetes

■ Multiple sclerosis

■ Depression

■ Bone loss due to vitamin D variations especially in menopausal women

■ Wounds

■ Joint stiffness and pain

■ Breast cancer

■ Upper respiratory infections

Our family takes Green Pastures brand fermented cod liver oil because it is the only

brand processed using the cold processed fermentation in the US. This cold processed

fermentation helps it retain a larger amount of the fat soluble vitamins that would be

destroyed with high temperatures.

We use this Butter Oil/Fermented Cod Liver Oil - our favorite flavor is the Chocolate

Creme. There are also several choices of Fermented Cod Liver Oil here.

The butter oil is rich in vitamin K2, another fat soluble vitamin which Dr. Price called

“Activator X”. Activator X has been shown to help improve heart, bone, immune, brain

and other aspects of health.

Superfood #12 - Fermented Foods

Fermented foods are foods which have been

through the process of lacto-fermentation -

natural bacteria feed on the starch and sugar

forming lactic acid.

This process helps preserve foods, creates B

vitamins, enzymes and beneficial bacteria or

probiotics. Naturally fermented foods are

broken down by the lacto-fermentation process

becoming more easily digestible and

accompanied by the different strains of

probiotics, actually help aid digestion.

I first became acquainted with lacto-fermented foods while on the GAPS diet.

Homemade Sauerkraut became a staple in our home from that time onward. You can

find other recipes for lacto-fermented foods on Cultured Palate - to see what I have

fermenting in my kitchen, see Kitchen Ferments.

Homemade fermented foods are also economical. The fact is, probiotic supplements can

be very expensive and many of them do not even make it through the stomach and into

the intestines. Fermented foods not only contain many strains of probiotic bacteria but

they also survive the stomach acids and pass through into the intestinal tract!

Lacto-fermentation increases the nutritional content of the foods. Lacto-fermented

sauerkraut for example has a much higher concentration of vitamin C.

Fermented vegetables can actually be safer to eat than raw vegetables! Raw vegetables

can have E. coli on them. But, once the fermentation process begins, lactic acid kills any

E. coli present! In fact, lactic acid bacteria is very efficient at killing other bacterias - that

is why fermenting your own vegetables is so easy!

Lacto-fermented vegetables are a staple in our home - you can see what I normally have

fermenting in my kitchen in the link above. It is not only economical but lacto-

fermented vegetables are a traditional food with very real health benefits.

Superfood #13 - Garlic

Garlic has long been known for its medicinal

properties. It is rich in phytochemicals

(diallyl sulphates) that decrease the risk of

certain cancers in the body. It also has

natural antibiotic and antioxidant effects in

the body which helps fight colds and flues.

Garlic has heart-healthy benefits such as

decreasing blood pressure and cholesterol

levels, and preventing blood clots in the

arteries.

Invest in a good garlic press to make using garlic more feasible. If you don’t like the

smell of garlic on your hands, short of using bleach on your hands (which really dries

them out!) I really haven’t found a solution so, please let me know if you do!

Superfood #14 - Grass Fed Meats

Lean red meat contains B-vitamins, zinc, niacin, protein and iron. Iron plays an

essential role in moving oxygen through the blood to body tissue. Iron also changes food

to energy, which promotes healthy cell activity.

But, if your meat intake is from grass fed animals rather than grain fed you will get

more:

■ omega-3's! In fact 2 - 4 times more

omega-3 fatty acids

■ Conjugated Linoleic Acid - CLA - 3 -

5 times more! CLA is a potent

defense against cancer.

■ Vitamin E (a potent antioxidant) - 4

times more and even twice as high as

the feedlot animals that are given

vitamin E supplements!

■ Carotenoids like beta carotene which

are precursors to vitamin A. Grain

fed animals have very little, simply

because the carotenoids are not found in grains. Cows eating carotenoid rich

grass are able to assimilate significant amounts into their body and this is what

gives the fat from grass fed animals a more yellow color than that of grain fed

animals.

Superfood #15 - Nuts

Almonds, Brazil nuts, cashews, macadamia

nuts, peanuts, pecans, pistachios, and

walnuts are some varieties of nuts that are

good sources of protein.

Nuts are often thought of as unhealthy

because of the fat content. Actually, the fat

found in nuts is monounsaturated fat,

which is considered a heart-friendly fat.

Nuts are packed with fiber and B vitamins.

Example: Almonds contain as many

antioxidants as green tea and broccoli that help fight skin wrinkles, aging, cancer, heart

disease and stroke. A cup of almonds contains more potassium than a whole banana and

more calcium than milk. They also contain magnesium and phosphorus to build healthy

bones.

Almonds are good sources of vitamin E, zinc, proteins and fiber for healthy skin and a

strong immune system.

There are 160 calories in 23 almonds and eating 23 almonds a day is a great superfood

snack packed with protein and nutrients as well as good fats!

Superfood #16 - Olive Oil

Olive oil is, you guessed it, the oil obtained from olives. All olive oil provides healthy fats

but, what is the difference between extra virgin olive oil and pure olive oil?

Pure olive oil is less expensive than extra virgin olive oil and is a blend of mostly

processed olive oil and a small percentage of extra virgin olive oil. It can be as much as

95% olive oil and 5% extra virgin olive oil.

Extra virgin olive oil is the purest form of

olive oil and is produced from cold pressing

the olives and pits.

The term “virgin” without the “extra” means

that it is from the second pressing. It is

lighter in flavor and color. I prefer virgin

olive oil for use in mayonnaise and salad

dressings because the flavor is not quite as

strong.

Olive oil is also a monounsaturated fat which is a healthy fat. It contains polyphenols

which are an antioxidant that protects your cells from damage. Polyphenols help lower

blood pressure and cholesterol thus decreasing the risk of heart disease risk.

Polyphenols also help lower the risk of cancer by lowering inflammation and cellular

proliferation.

The maximum shelf life of olive oil is 2 years so be sure to check the “sell by date”.

Olive oil’s smoke point or the temperature at which it begins to break down is 320F for

extra virgin and 420F for virgin. It is not good for frying or deep frying.

Superfood #17 - Omega-3 Rich Fish

Omega-3 rich fish help lower your risk of

developing heart disease thanks to the

good-for-you omega-3 fatty acids - they are

the good fats that you want!

Omega-3 fatty acids also help those who

suffer from arthritis, depression, and in

some cases, may reduce memory loss and

lower your risk of developing Alzheimer's

disease.

Cold-water fish like salmon, sardines, mackerel and herring are good sources of

Omega-3 fatty acids.

Example: Salmon contains small proteins called bioactive peptides. One in particular, called calcitonin, increases, regulates and stabilizes collagen synthesis in human osteoarthritic cartilage. This salmon-found protein also improves bone density and strength .

Most of the fat in the human brain is DHA. Eating salmon regularly has been shown to decrease depression, aggression and cognitive decline in the elderly.

Eating salmon regularly - twice a week - has been shown to decrease the chance of macular degeneration, which leads to blindness, and dry eye syndrome .

Superfood #18 - Pumpkin

Pumpkins get there beautiful bright color from carotenoids which are potent

antioxidants that helps protect the body's cells. They are low in calories and high in fiber

and vitamins A, C and E.

Pumpkin also protects eye health with its antioxidants, lutein and zeaxanthin helping to

reduce the risk of cataracts and macular degeneration which is a serious eye disease that

can cause blindness.

Zeaxanthin is an antioxidant that has an

ultra violet rays filtering action in the retina

of the eye.

Pumpkin is also filled with B-complex

vitamins - folates, niacin, vitamin B-6,

thiamin and pantothenic acid. And, don’t

forget the minerals contained in pumpkin -

calcium, copper, phosphorous and

potassium.

While canned pumpkin is available year-round, fresh pumpkin is a seasonal vegetable

that is available in the Fall. It can be easily frozen for off-season use. See Pumpkin

Preparation.

I love having frozen pumpkin in the freezer to use in Pumpkin Bread. Pumpkin Soup,

Pumpkin Pie and Pumpkin Pie Pudding.

Superfood #19 - Yogurt and/or Kefir

Yogurt and kefir are both cultured dairy

products. If you are not familiar with kefir,

think - yogurt on steroids!

Both are full of beneficial bacteria (or

probiotics) that insure good gut health, aid

healthy digestion and boost the immune

system. Yogurt typically has 5 strains of

bacteria while kefir can have 30 - 50 strains

of beneficial bacteria ( see what I mean that it is yogurt on steroids?) Both contain

protein, potassium, calcium and vitamins A, B and D.

Yogurt is very easy and economical to make yourself - see Making Yogurt for more

information, there is a video and the recipe is also written below the video, if you are not

one to watch a video!

Kefir is also very easy and economical to make - see Making Kefir - and again, if you are

not one to watch videos, the recipe is written below the video.

Superfood #20 - Whole Grains

Whole grains are the unprocessed grains

which still contain the essential parts and

naturally occurring nutrients of the entire

grain. They may be processed but the end

product should still have the same balance

of nutrients that were found in the original

grain.

Examples include brown rice, oats and pearled barley and whole wheat. For a more

complete list see Whole Grain Council - Definition of Whole Grains.

They are a good source of fiber, vitamin E, and folic acid and contain thiamin, riboflavin,

iron, magnesium and zinc. These vitamins and nutrients help your body build strong

muscle tissue and keep your heart healthy. The fiber in whole grains keep blood sugar

levels even and can help reduce belly fat.

Phytic acid is present in the bran of all grains and seeds. What, you may ask is phytic

acid? Phytic acid inhibits mineral absorption and especially calcium, copper, iron

magnesium and zinc. Phytic acid can be neutralized - see Proper Grain Preparation.

Well, You Made it Through the Whole Thing…

Now that you made it through the list of 20 Must-Must Have Superfoods, I hope you are

feeling encouraged about the ability to get the most out of the foods you eat by including

at least some (and hopefully all) of these Superfoods into your meals.

As I mentioned at the beginning of this Superfoods guide, I hope this list will encourage

you to make the most of your resources and choose the most nutrient dense foods

available. Remember, there is no one miracle food! Variety is key to healthy eating so

your body has the nutrition available that it needs to maintain, heal and grow.

By including these superfoods into your meal plan, you are not only getting nutrient

dense foods, but you are doing it in one of the most economical ways - REAL food.

If you enjoyed what you have read, I hope you will continue reading Cultured Palate for

new posts and more information.

I would love to have you help me spread the healing power of REAL food - you can do

this by sharing posts and photos that you find helpful and encouraging.

Thanks again for reading and being a part of Cultured Palate - together we can make a

difference!

Disclaimer: I am not a doctor and the advice in this guide is meant for informational

purposes only.

Sources: American Grass Fed Beef, Authority Nutrition 1 & 2, Chris Kresser, CNN, Dr. Axe, Eat Wild, FAO, Green

Pastures, Healthiest Foods, Healthy Eating, Huffington Post 1 ,2, Live Science, Nourishing Gourmet, Nutrition and

You, Wellness Mama, Weston A. Price, Wikipedia, Whole Grain Councel,Livestrong

Photo credits: depositphoto.com/valentyn_volkov, depositphoto.com/minervastock, depositphoto.com/twoellis, depositphoto.com/belchonock, depositphoto.com/duckeesue depositphoto.com/Shaiith79, depositphoto.com/annache, depositphoto.com/photomaru, depositphoto.com/korovin, depositphoto.com/Valentyn_Volkov, depostiphoto.com/sv1861, depositphoto.com/alan64, depositphoto.com/egal, deposit photo.com/bhofack2