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Booster Foods

“Booster Foods” is a term coined by Dr. Bauman to refer to nutrient-dense condiments and food supplements that are rich in micro and phytonutrients. They are well known for their therapeutic qualities and the nutritional depth they bring to the diet. Booster foods are an important component of a healthy diet and incorporating booster foods into meals is an easy, efficient way to boost the nutritive properties of any dish.   Below you will find examples of booster foods that you can incorporate into your daily diet.

Spices — can provide antioxidant, anti-inflammatory, anti-viral, anti-bacterial, and anti-fungal properties, as well as provide wonderful flavor. Use these in foods or beverages (serving = 1/4–1 tsp):

•          Allspice

•          Black pepper

•          Cardamom

•          Cayenne

•          Chili pepper

•          Cinnamon

•          Cloves

•          Coriander

•          Curry

•          Garlic

•          Ginger

•          Mustard

•          Nutmeg

•          Turmeric

 

Herbs — can provide antioxidant, anti-inflammatory, anti-viral, anti-bacterial, and anti-fungal properties, as well as provide wonderful flavor. Use these in foods or beverages (serving = 1 Tbs fresh, 1 tsp dried):

•          Basil

•          Dill

•          Oregano

•          Rosemary

•          Sage

•          Thyme


Seaweed — a potent source of chlorophyll and trace minerals, especially iodine, which is vital for proper thyroid function (serving = 1 Tbs):

•          Arame

•          Hijiki

•          Nori

Green powders — rich in antioxidant chlorophyll, protein, and trace minerals (serving = 1–2 Tbs):

•          Blue green

•          Chlorella

•          Spirulina

 

Mineral broths — nourishing and calming. They are made by slow-cooking leftover vegetables, herbs, spices, animal bones if desired, and sea vegetables (serving = 8 oz)

Nutritional yeast — B vitamins, chromium, and selenium (serving = 1 Tbs)

 

Nuts and seeds — rich in fiber, proteins, and essential oils (serving = 2 Tbs)

•          Almonds

•          Chia seeds

•          Flax seeds

•          Pumpkin seeds

•          Walnuts

Green tea — contains the potent bioflavonoid epigallocatechin, rich in chlorophyll and magnesium. Calming and energizing. Enjoy often (serving = 1 cup)

 

Reference:

Bauman, E. (2010). Foundations of Nutrition. Penngrove, CA: Bauman College