Gina's Top 10 Super-foods

Updated: Nov 28, 2018


Hippocrates, said, “Let food be thy medicine and medicine be thy food.” This quote still holds true today and I personally apply it to my life and lifestyle. 

Our first line of defense against illness and disease is found in food.  For thousands of years across the globe, humans have consumed nutritious healthy wholefoods and utilized its fundamental uses to FUEL the body for energy, NOURISH, providing the essential vitamins, minerals and nutrients and HEAL as a preventative measure or when illness and disease were present. 

My medicine cabinet is not found in the bathroom but in my kitchen. There are many healing foods that not only provide natural energy for the body, have their excellent sources for vitamins, minerals and essential important nutrients for nourishment but they also have medicinal healing properties. Healing the body when sick, injured and or when disease is present. 

I will be posting the 10 super-foods found in my kitchen to help promote optimal health and well being. I have been using them for years and many were passed down from past generations giving an oral history of their unique health benefits. I use many of them daily to include them in my meals and or snacks. I use them to be proactive in my own health and well-being. My 10 Super-foods have provided the essential vitamins, minerals and nutrients to build a healthy body over the years improved my quality of life and vitality too.

Scientific research and studies today show many of the following foods are not only essential to improve your health and well-being but what is found in them that makes them incredibly beneficial for our body.

Just think, for thousands of years during ancient times, from villages to cities, through commerce and trade, healers, physicians, shaman, farmers, caregivers, spiritual leaders and explorers had access to these incredible healthy sources found in food. Today, we can still have access to delicious, nutritious, organic wholefoods. Adding these super-foods to your life will promote health, well-being and I hope you enjoy and witness the positive impact and their effectiveness in your life as they have done so for me. The side effects from the following medicinal foods provide: energy, nourishment and medicinal healing properties. Add these healthy nutritious foods to your diet and make them part of your life! 

Top 10 Superfoods 

Chia Seeds- Chia Seeds are high in Omega 3s.  Having ALA (Alpha Linolenic Acid) and Linolenic Acid. Omega 3s help raise HDL, (good cholesterol) levels to help protect the heart. Originally grown in Mexico, known to Ancient Mayans as “runner’s food,” used this powerhouse superfood to run long distances. Chia seeds are an excellent source of fiber to help eliminate toxins from the body. Not enough Americans consume enough fiber in their diet on a daily basis in order to eliminate toxins from their body. Adding chia seeds to your diet will not only eliminate unwanted toxins and waste from the body but help to regulate glucose levels. I love adding them to my salads, smoothies, gluten free oatmeal and gluten free oat bran. One of my favorites is to make Chia pudding.


Mixed Berry Combo- strawberries, blueberries, raspberries and cherries and blackberries are excellent sources of fiber and antioxidants.

The high-water content of the berries provide hydration for the body. Low in calories the mixed berries contain flavonoids, which help protect the brain.

I can eat this delicious combo alone, add them to smoothies, gluten free oatmeal, gluten free oat bran and create delicious fruit salads too.

Here is a great way to have the berries as a delicious muffin for breakfast or a snack. It’s easy to prepare, healthy and simply delicious. I am confident you will have fun preparing them by yourself or with your family and even enjoy eating them more. As my grandfather always said, “Delicious and Nutritious.” Click here for the Recipe.

Bone Broth- One day when I was watching my grandmother prepare bone broth  and she said to me, “Gina, if you want healthy hair and skin this will do the trick.” This is coming from a woman who only had an 8th grade education and reared 14 brothers and sisters. Present day, I get many compliments towards my youthful appearance of my skin and its “youthful glow.” I have to thank my Grandma Judy for all the years I consumed her bone broth and chicken soup.

She was right on target. Bone broth contains collagen, amino acids, such as l-glutamine, the building block of protein, promoting the growth of hair, skin, nails, ligaments and connective tissue throughout the body, especially for “gut health.” 

Our “gut” a part of the digestive tract is a home for healthy bacteria. Trillions of bacteria are found not only on our skin but also in the digestive tract. Starting from the mouth all the way to the anus. Specific species of bacteria play an important role in specific areas of the digestive tract protecting the body from illness and disease and aids the body in the elimination process. 

I make homemade organic bone broth several times a year and freeze bone broth having it handy throughout the year. I can consume it alone or I add fresh vegetables to make vegetable soup. Perfect on a cold or rainy day!

Raw Hemp seed- A perfect balance of omega 3 ALA (Alpha Linolenic Acid and 6 GLA (Gamma Linoleic Acid) rich essential fatty acids and healthy fats. The perfect blend  of omega 3 and omega 6 for heart and brain health. Other nutritional factors include: zinc, calcium phosphorous, Vitamin E, sodium, magnesium, iron, potassium and zinc.

An excellent plant based protein.  Hemp seed is easier to digest than meat. I sprinkle the raw hemp seed into my smoothies, hot cereals and salads. A perfect topping too!


Ginger- a powerful anti-inflammatory and known for its powerful medicinal properties and main component gingerol. It aids in the process of digestion, provides and soothes “sour” stomachs, reducing nausea and “morning sickness,” in pregnant women. I add this powerhouse super-food to my smoothies and create delicious salad dressings with it.

Coconut oil- An excellent super-food when cooking at high temperatures, it is stable and doesn’t denature and is resistant to oxidation. Coconut oil includes medium chain triglycerides which helps reduce blood triglycerides and total cholesterol levels. A great way to soften skin too. I apply it to my hands, elbows and feet especially in the dry winter season.

Beets- Love the deep red color of this amazing super-food. Rich in vitamin C, an antioxidant, potassium, for nerve and muscle function B vitamin folate, known to reduce birth defects. I enjoy this root vegetable in salads, smoothies and making beet chips, A great snack and or side dish to any meal.

Turmeric- A very popular super-food found in India. Turmeric contains curcumin. Known for its anti-inflammatory properties and antioxidants, helping to reduce the damaging effects of free radicals.

 It is an excellent source of fiber (digestive health), vitamin B6 (helps the body metabolize fat and protein and convert food to energy), potassium (necessary for good heart and kidney function), vitamin C (antioxidant), and magnesium (helps digest carbs, proteins, and fats, helps create more energy. It also includes manganese (necessary for bone and skin health as well as helps to regulate blood sugars). I drink Turmeric as a tea to detoxify my liver and enjoy all the health benefits.

See Recipe.

Moringa - is deciduous in India and cultivated in Africa, South America and other parts of Asia has many medicinal health and nutritional benefits. Moringa comes from the Moringa oleifera, also known as the “drumstick tree.” For centuries during ancient times, Egyptians and Romans valued the leaves and pods which healed a variety of ailments and its oil used to treat hair, scalp and skin. Studies and research today proved the Egyptians and Romans were correct.

Moringa is loaded with antioxidants which slows down cell death. Antioxidants play a roll acting as “scavengers” by gathering free radicals found in the body and neutralizes them. As a result of this process, it slows down the aging process which means less wrinkles and other aging related issues

It has been shown in studies to lower cholesterol, lower and help stabilize glucose levels associated with diabetes and studies have shown that it processes antiviral, antifungal and antibacterial properties.

Adding Moringa to my “medicine cabinet” a.k.a. my “kitchen” has been a wonderful experience. Adding it to my salads, smoothies and baking recipes booted my energy levels and so happy to have it on my Top Ten Super-food List. Look in Recipes and see what treat I have for you.

Garlic- This antiviral, anti-fungal and antibacterial super-food even kept “Dracula” away. However, garlic has manganese, which plays a role in fat and carbohydrate metabolism and necessary for brain and nerve function.

Studies show garlic can shorten the length of colds. When I was a little girl my grandma Judy showed me how to place garlic cloves under my tongue one on each side of my mouth to allow the garlic to be absorbed allowing the medicinal effects to penetrate. I also enjoy cooking with fresh minced garlic adding flavor to different recipes and to keep unwanted germs away.

146 views0 comments

26 Andover Ct.

Bordentown NJ 08505


Tel: 609-556-3741

© 2020 Holistic Nutritious Solutions, LLC.  All Rights Reserved.

Site design

Make up Angela Parise

Some photography provided by