12 Foods That Can Never Be Missing From Your Kitchen

If I had to choose a list of foods to necessarily have in my house that I couldn't be without, those that I believe would maintain the basis of a good diet, the basis for the diet of almost any person understanding one thing and that is that there are foods that are not easily accessible to everyone. In other words, if I live in Alaska, it will not be very easy for me to have asparagus, for example, but let's say that in ideal conditions, being able to buy it, be able to access it, be able to find it, and be able to store it. in the house and having them, what would be that list of basic foods that I would have with which I believe that one can have a good diet. In this video I want to tell you what are those two foods that at least I would have. And if you have any more, please Remember to leave us in the comments very well friends Welcome to this new video before continuing remember I want to make you some very simple invitations and the best way you can support us on the channel is by liking the videos and subscribing to the Channel so that we can tell you when let's do a new video and remember that we have a private community below in the button that says join from your computer or above in the part that says community you can follow those steps and register and there they will ask you for a contribution that contribution is so that the The team that works on the channel can continue producing and bringing free material to all people around the world. Only you are making a contribution so that we can all have a livelihood from there in advance if you want to support us. Thank you, let's start with this video. I think it's a question I've been asked. several times and this question answers questions that you ask us. Remember to please leave us questions in the videos because we see them and collect them. And this channel is for you, this channel is not for me. It is to answer what you want to know and what you need to know we have been asked the question several times like what is that list of those Foods as a base like those things that one should have if one had to buy 12 things or 13 things or 15 things and feed only on that to have a good food Okay I'm going to summarize what they are for me. There are some that can be debated, others that can suddenly tell if someone's preference is extreme vegetarianism. It may not seem like it if someone else's preference is extreme carnivorism. It may not seem like the one who does keto. Don't think again, I'm going to tell you what I would have. If I had 12 foods with which I think I could feed myself well, having my basic needs and those of my family, number one food is not in order from most important to least important, they are all important to me is all consumption and all It seems that they are important. Food number one is olive oil. Olive oil is part of the monounsaturated fats. Monosaturated fats. Remember that fats in general are part of a family called lipids. They are divided into fatty acids that are all They are from vegetable sources and the esters the esters like where cholesterol is and there are also vegetable esters but the fatty acids are divided into saturated fats, monounsaturated fats and polyunsaturated fats. Olive oil mainly because it has others But mainly it has monounsaturated fats one finds them in the literature as mufa but that is the Let's say the English abbreviation mufa is olive oil. I think it is one of the most important things about fats: its anti-inflammatory properties, the antioxidant properties it has, the properties it has for Also regulating insulin production is a very good strategy and I believe that the literature is very broad, including one thing with several things with olive oil, try to look for olive oil that is not suspiciously cheap and one says ah, but if you want, no, unfortunately in the world suddenly you didn't know this. There is a traffic in adulterated, modified olive oil that is dark. They choose real olive oil and combine it with sources that are highly inflammatory such as canola. soy, corn oil, sunflower oil and they improve the flavor and they mix them and sell them to you as if it were olive oil, they alter the color and everything and you don't even realize that olive oil has to be olive oil. First cold-pressed olive oil should not be refined olive oil. If the olive oil is urine-colored, it is not good. The olive oil should be stored in dark glass bottles and you should leave it away from the sun's rays so that it does not deteriorate. oxidizes olive oil is ideal for cold use or for cooking at low temperatures for frying it is damaged it reaches the smoking point or the smoke point the correct term I understand that it is smoking and it oxidizes and loses all its properties but the oil olive is tremendous food food number two you heard me say many times and if it is the first time that you see a video of mine, it seems to me that the basis of the diet of all human beings should be vegetables without that meaning that you have to be vegetarian or vegan at all but but what What you should see most on your plate should be vegetables because vegetables have very interesting properties from fiber, soluble fiber, insoluble fiber, but also their contribution of vitamins, minerals and their contribution of something that only corresponds to the plant kingdom, which are phytonutrients So it is very important but of the vegetables, dark green vegetables have the best properties of all vegetables, such as spinach, broccoli, cabbages, have many properties and every day much more literature comes out that shows all of them, especially for the content of phytonutrients, catechins, that is, many very important things. that have this type of vegetables, food number three are red fruits, red fruits also again contain antioxidant phytonutrients such as quercetin such as Resveratrol, which are super important, super important to reduce things that They are anchored to cellular aging such as the production of sirtuins to the reduction of free radicals to the reduction of cellular inflammation in general red fruits of my preference are raspberries and blueberries or blueberries Why let's say I would leave the strawberries out and one says but Strawberries are so delicious Yes, but unfortunately if you grow strawberries or know someone who grows strawberries or have worked in a strawberry farm, please leave your comments below where it is clear that strawberries need to be grown well. They have to fill them with chemical pesticides that you are going to end up eating. Oh yes, they are organic strawberries. Eat them but it is not easy to find them. So I personally do not consume strawberries and I try to stay away from strawberries. If they are organic, suddenly I eat them. They seem delicious to me, but blackberries, blueberries and raspberries, it is much easier to obtain the cultivation, there are many crops of organic blueberries that are not difficult to make, organic raspberries and organic blackberries that are not difficult but the properties are very high. The fourth food that I want to recommend is garlic. There are also many studies that have been done on garlic, especially something called aged garlic extract. Garlic has among the properties that acid has. gallic, which is supremely important also again within the antioxidant properties and the properties that it has at the cellular level, there are some in this extract that I tell you, the aged extract below has some molecules that are molecules anchored to sulfur that also marks a large part of the anti-inflammatory properties that it has, including studies that have been done on the reduction of cholesterol, on the reduction of blood pressure, the reduction of inflammation, as I had already told you, but there are also studies, even on cancer, and studies that exist on the anti-tumor properties that it may have. garlic and you can look for them Ah, like aged garlic extract or in English like ag garlic extract and that's how you will find it, you will see a lot of literature about it, number five is one of those that can be controversial but here is the sample that I like it and it is coffee coffee I hope it is high mountain coffee of medium roasting that will not have too much roasting. Because too much roasting can alter its properties, coffee has very important antioxidants, the same as green tea, one thing must be taken into account and that is that coffee has caffeine and caffeine up to a certain dose is good and also up to a certain time we have said it many times the best time to drink coffee is in the morning until noon point Why Because it rides on the adrenaline and cortisol curve that your body naturally produces one should not be drinking coffee at night why because one should not be making a peak of Adrenaline and cortisol at night even if you have to work at night but it is not recommended but coffee seems to me to be a great strategy that additional stimulus that makes The cortisol and adrenaline that is produced in the morning has many properties, many properties at an energy metabolic level in the use of energy, there are many things that can be very important, food number six is ​​the egg and while it is true there are many people who still think that the egg is equivalent to smoking a cigarette Because there was a documentary about 5 years ago that said that it was equivalent to smoking three cigarettes. Seriously, there is nothing that could be more false than that. It is too false. That is not true. The egg is a tremendous food as a protein, including many bioavailability tables. of protein, they take the egg as the Gold standard, that is, the Gold standard is the test against which they compare the rest of the things because of its amino acid profile, because of its very high bioavailability, protein does not only have the Clara protein, it also has the yolk and so we can say but it is That there is cholesterol in the yolk and cholesterol raises my blood cholesterol. That is not true either. Large amounts of dietary cholesterol consumption can raise blood cholesterol a little but it is from the good particles, not the bad particles, but the egg too. It is full of minerals and full of specific nutrients Like for example choline and choline is a super important nutrient for the brain for your children's brain That is why there are so many children's foods that come fortified with choline but the egg comes from naturally choline is also supremely important for the production of acetylcholine and acetylcholine is the most important neurotransmission for all states of sleep repair relaxation renewal tissue repair DNA repair defenses sexuality the production of many hormones the completion of digestion is very important So the egg is tremendous food Number seven is also according to each person's preferences: meat or animal protein of clean origin. When I say clean origin, I am going to explain to you that one is not just what you eat. I am what the animal I am eating ate. So what happens Nowadays we see people who consume animal meat from cattle that has been fed with transgenic cereals that have also generated fatty liver in these cattle so that the meat is greasier so that it tastes richer to me. That will alter my biology. You look at American cattle against Argentine cattle or against or against Colombian cattle. The Colombian cattle have almost no fat because they are cattle that have to walk a lot and they have to walk a lot of mountains and they are very strong cattle. The meat is not so soft, the Argentine meat. has a little more fat and American meat has a lot of fat that marbling so that marbling is obtained when they generate fatty muscle and the fatty muscle is because they generated a metabolic syndrome in the cattle and they also have them so when I eat animal meats I am going to eat pork or if I'm going to eat beef I have to make sure that it has been fed with grass-fed cattle and pork. Hopefully with cereals that are not of transgenic origin and that have not made it super fat by giving it a lot of carbohydrates, that is difficult for me personally. that's why I don't eat pig the chicken that the chicken has been fed with organic food if the chicken is fed with organic food the chicken is organic chicken And then I can eat it The same with the fish the farmed fish is a fish that is fed with grains transgenic cereals that have to be sent in large containers and that cannot be damaged and for that they have to have special conditions for which my body is not made the same if I am going to consume organs if I am going to consume beef organs people who like to eat liver kidney thyroid brain back to the long you have to look at it. Hopefully it has been grass-fed cattle, so clean animal meats are a great strategy. There is also a food that I love, which is the concentrate that is obtained from the broth of many bones and that cream that is left on top. consuming it is a great food and it is something that human beings have consumed for many years, it is because of the amino acid profile it has. But if I am going to make it, I make it from grass-fed beef bones or from chicken that has been fed with food. organic and not with cereals, food number eight that It seems to me that it is very important that one must have salt in the house and one tells how, but if they are everywhere they tell us that one has to have Salt outside of life and that one has to not one has to avoid excess salt the excess but you should not have salt out of life the body knows more what to do with excess sodium than with deficiency and one says well and how much salt is too much the maximum amount of sodium that A person can consume 2,300 mg of sodium, that is It gives more or less 5 G of salt because remember that salt is sodium chloride, the table salt that you consume, but nowadays one can get salt in different ways, there is a salt that I like, which is a sea salt that does not It has no type of refinement and it is a salt that has many minerals. I am not going to say the name. It is a salt that is available in the United States, but you can say ah, but I can't get it. Nothing happens. Try to keep the salt at a minimum. processing the local you have And remember to consume salt that has iodine, this salt that I tell you does not have added iodine because it naturally comes with a lot of iodine. So no, there is no need to add salt that has iodine to prevent thyroid problems, but the salt deficiency, the sodium deficiency that we are reaching because people completely removed salt from their lives thinking that that was the best thing they could do is a mistake just as excess sodium is also a mistake one has to have a balance but salt is very very very important to consume in other words the Sodium is very important for cell stability for the body's hydration levels for recovery for the mood so as not to bloat, that is, sodium in the body is too important, food number eight is apple cider vinegar, there are too many properties it has, but apple cider vinegar Apple cider is incredible to improve salads to improve something, let's say one for many preparations that one can make but the acetic acid that apple cider vinegar has when I consume it. In addition to the fact that it helps in many things, there are studies that are not very large but studies that show that consuming it before meals It can be used to improve the glycemia, the glycemia peak that I'm going to make after the meal. There are studies that show the regulation that it can do for the balance of cortisol for the balance of calcium secondary to cortisol. But one of the uses What I give the most in my diet and what I have recommended most to my patients over time is for the amount of acid they will have in their stomach and when I have good stomach acid, although the stomach acid is acidic hydrochloric acid But if I use hydrochloric acid I combine my stomach with acetic acid that will help me naturally produce more pepsin and the pepsin in the stomach helps me break down the proteins and if I break down the proteins well I have good digestion But if I have good acid in the stomach I have a good gallbladder if I have good stomach acid I have a good pancreas so having good stomach acid is supremely important to me it seems that apple cider vinegar is easy because you can also buy a bottle and that can be keep in time That is not going to be damaged and absolutely nothing will happen to it food number 10 that I love are walnuts Nuts consume the one you like the one you have available you can also pay for it because sometimes suddenly if I I tell you, consume macadamias, you say no, but macadamias are very expensive. Okay, if you live in Brazil, suddenly macadamias are going to seem a little cheaper to you. Because there are a lot of macadamias there. So look for the ones that are best for you, nuts that I like. They seem like a great option, let's say that at a slightly more affordable price for everyone, they are Brazil nuts and almonds. With that combination you will have a very good amount of fiber, a very good amount of healthy fats and they are nuts that also have a very good contribution of minerals, especially selenium and zinc, which are going to be very good and the other thing is also the amount of protein that for people who have a plant-based diet when they say I'm going to consume a little egg or and I'm going to consume a little nuts and I'm going to consume some vegetables and a little legumes add the amount of protein but with a slightly broader amino acid profile, food number 11 that can also be highly debated, especially by people who do extreme paleo, are legumes, people who do extreme paleo say that human beings never consume legumes and there are already many studies that show that it is not true. But we also never consume the opposite extreme of consuming an excess of legumes and that is that although legumes have a great contribution of carbohydrates, much of that contribution is fiber and they have some protein, but the protein, although it is not a lot, and also the amino acid profile is not complete, but then one says but it is not telling me that it is a good option, it seems to me that It is a good option because it is an additional way to Add fiber. It is a good option when I also want to Add protein but remembering that it is not thinking that these beans were already the best protein in the world and that no, but I already ate protein I already ate beans because that is not correct because they do not have a lot of protein and also The amino acid profile is not complete, but if I eat green vegetables, nuts, beans, mushrooms, I am already reaching different sources of vegetable protein, but I am also eating the complete amino acid profile and number 12. I just told you, but I I love it and I think it's a very good option. Mushrooms are mushrooms of all types, from orellana mushrooms, to chiques, to reishi, Leon's mane. Whatever you like, the one you can get, the one you can afford, but mushrooms have many properties, from things like beta-glucan, protein. specific fatty acids fibers combined fibers plus they have immune factors that are extremely important to me mushrooms I think they are a superfood so there you go if you want to make things that you can have and one says but one gets bored of eating this you want to put a In addition to this, buy seasonings, spices when you buy spices. Not only spices, we could also make all the content in the world about the properties of thyme, oregano, and spirulina, that is, so many things that have so many properties, but let's leave them aside. the properties you can eat chicken every day if you buy spices in addition to the properties they have you will be varying and changing the flavor of your preparations every day and you can make something that is a simple market with which you can do many things with which you can feed very well and you can vary it and you will have a very high potential for your health by balancing this well so if you think that this information is useful to you if you want to save it to have for your market list please have it and please share it because it is a very simple way how we can break That story that eating well It is difficult it is expensive It is impossible I cannot do it and I am showing you things that in a very basic way you can have in your home you can have in your house with which you can make a simple market absolutely full of nutrients with a very high nutritional potential with which your body will definitely be very well so thank you And remember before you leave, very simple to like the video subscribe to the Channel And if you want to support us below on your computer at the part that says join or up on your cell phone in the part that says community I followed the steps and until next time