Top 5 Best Foods For the New Year to Support Good Health

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Well, it is that time of year again. 

2024 is upon us (almost), and we all know the one thing that is synonymous with this time of year. That's right, you guessed it,

New Year's Resolutions 

Ah yes, the infamous resolution goals for all the exciting things we want to achieve over the next 12 months. 

The average person puts great thought into this around 30 minutes before midnight on New Year's Eve after seven shots of vodka, believing they can leap tall buildings in a single bound. 

Unfortunately, they are lucky to last two weeks. 

Here at Z Natural Foods, we want to help you achieve your most important goal of supporting and maintaining a vibrant, healthy lifestyle. 

So, in this 5-part article series, we reveal our top five food picks for supporting a healthy new year and show you the easiest ways to incorporate them into your lifestyle. 

We understand that everyone's lifestyle is different based on many factors, and we are here to help you overcome those bumps in the road that may throw you off track. 

Please keep in mind that these five incredible product picks are in no specific order of importance nor are they ranked based upon nutrient value. Simply for ease of chunking up this strategy, each week for 5 weeks we uncover our 5 best foods to support a healthy 2024!

We started with our #5 of 5 in the list (Medicinal Mushrooms), then released #4 (Extra-Rich Organic Cacao) followed by #3 (Astragalus Root Extract Powder) and #2 (Mixed Berry Powder).

We now finish with our #1 of 5 as the last part of this series. 

This top five list is based on the following criteria:

• Nutritional density
• Versatility
• Flavor profile
• Benefits

Let’s get started! 

Here are our top 5 best foods for the New Year to support good health:

1) Our first product pick is collagen protein powder 

The number one food for supporting our structural foundation (joints, ligaments, tendons, and cartilage) is collagen protein.

Collagen contains some unique compounds that are found in no other food. These unique attributes make collagen a genuinely fantastic food traditionally considered foundational for what ails you. Collagen is a protein the body produces that supports the structure and function of hair, skin, nails, cartilage, bones, blood vessels, and connective tissue.

It is the human body's most abundant protein, representing 35% of its dry weight. It comprises 19 essential and nonessential amino acids and three chains wound into a tight helix, each 1400 amino acids long. 

Collagen comprises the amino acids glycine (33% of total collagen), hydroxyproline, and proline (22% of total collagen).

While there are technically 28 types of collagen that differ based on molecular assembly, cell components added, and where the collagen is used in the body, there are five primary types. 

• Type I makes up 90% of your body’s collagen and is densely packed to provide structure for your skin, bones, tendons, and ligaments.
• Type II is found in elastic cartilage, gives cartilage strength and elasticity, and provides joint support. It supports the binding process with the help of fibronectin (A glycoprotein that plays an essential role in tissue repair) and other collagens. 
• Type III is a significant extracellular matrix component found in muscles, arteries, blood vessels, and organs. Specific to tissues with large portions of elastic fibers. Type III collagen also interacts with platelets in the blood clotting cascade and is an essential signaling molecule in wound healing. 
• Type IV is the primary component of basement membranes (thin layers of the extracellular matrix that form supportive structures) found in layers of your skin, forming their backbone.
• Type V is a fibrillar collagen (essential for forming collagen fibers) of types I and III collagen, optimal for the formation and quality of tissue. Type V collagen contributes to the bone matric, corneal stroma, and interstitial matrix of muscles, liver, lungs, and placenta. 

Gelatin vs. Hydrolyzed Collagen

This comparison is about something other than which form is better; it is for clarification so you understand these raw materials' use and proper application. As mentioned earlier, there are two levels to the hydrolyzation process: Partially and fully hydrolyzed. Gelatin is a partially hydrolyzed collage because it does not go through the crucial step of being broken down by enzymes. 

Partially hydrolyzed gelatin also has a higher molecular weight, making it soluble only in hot water and solidifying in cold water. While this makes a superior ingredient as a thickening agent in soups, stews, and desserts, it is also excellent for making gummies. However, some might consider this less versatile. 

You may also know this raw material by its other name, JELLO. As your mother used to tell you, “There is always room for jello.” Fully hydrolyzed collagen (collagen peptides) is soluble in hot and cold liquids and highly versatile. In simple terms, gelatin is the cooked form of collagen, and hydrolyzed collagen is gelatin that has been more highly processed to break up the protein chain for better absorption.  

You may wonder why we picked collagen over other protein sources for this list. So, here is what makes collagen protein so unique. 

Suggestion for easy daily use

Unlike all other protein sources that help build and sustain healthy muscle tissue (due to a more balanced and complete amino acid profile), collagen is an excellent source of the building blocks for functional material used to make connective tissue for our skin, hair, nails, bones, joints, and organs. 

Z Natural Foods has an outstanding selection of collagen and collagen-based products, both beef and marine sourced, that make it so simple to incorporate into your daily lives. 

From beef bone broth to hydrolyzed collagen peptides to collagen creamers, Z Natural Foods has got you covered. Add 1-2 tablespoons to any warm or hot beverage (coffee, tea, hot chocolate), allowing the collagen to perform its magic. Adding our collagen or bone broths to soup is another easy way to consume this magnificent food daily.  

Go here for more information about our Collagen Protein:

Hydrolyzed Collagen Peptides (Grass-Fed)

2) Our second pick is a mixed berry powder

Unless you have been living under a rock for the last 20 years, you have some idea about the highly nourishing qualities of berries. 

Modern research confirms the importance of adding a variety of foods with bright, vibrant colors that contain a wide range of potent polyphenolic compounds to support the repair process from the damage caused by stress, helping to create a more balanced internal environment. 

Therefore, it should come as no surprise that these nutritional powerhouses that contain a wide array of unique compounds and are known for their deep, rich, and vibrant colors may profoundly affect human health.

But, to understand the benefits of combining all of these nourishing berries fresh or as a freeze-dried powder, it is first essential to discuss the concept of synergy. The primary principle behind synergy is understanding that the whole is greater than the sum of its simple parts. 

When applying this concept to foods like berries, it is essential to know that the potent compounds in various berries have a broader spectrum and nourishing effect than any individual compound within that mixture. When eaten as a whole food matrix, no particular compound works alone. Therefore, it is reasonable to conclude that combining a wide variety of berries will provide more potent nourishment than consuming a standardized version of any individual berry. 

While each berry possesses unique qualities and compounds for various health purposes, they all fall under (at some level) four general categories of plant compounds:

The above four general categories of plant compounds are the primary reason we should consume a wide array of berries. These various classes of compounds are what create the powerful healing aspects that berries provide. 

Powered vs. Fresh: Are There Benefits of Consuming a Berry Mix Powder?

The idea that we can’t replace fresh food with a powder to nourish our body is simply untrue. There are many significant advantages to using powders, especially berries. While there are many natural ways to dry foods and preserve their nutritional qualities, including low temperature, shade, air, sun, and freeze-drying, the quality of the raw materials predominantly determines the final product. Ultimately, preserving the incredibly nourishing qualities found in berries is best obtained through freeze-drying.

There are three primary advantages to using a freeze-drying method:

1. Freeze drying creates the closest end product when presenting a whole food complex. 
2. Freeze drying a food presents closest to the smell, taste, and texture of the fresh version of a food.
3. Freeze-dried foods allow you to customize your needs when creating a product, and freeze-dried berries can be left whole, chopped, or milled into a powder. All of which will still offer the nutritional value that comes from the fresh version. 

Because berries perish quicker than most foods, freeze-drying preserves their structure and integrity and significantly extends their shelf life. The shelf life of any food or product is directly linked to its moisture content. A freeze-dried product has an average of only 3% or less moisture content. So, freeze drying allows for greater versatility of the end product due to more accessible storage options and blending capability and supports the natural flavor profile of the fresh food version. 

Suggestions for easy daily use

Sure, you can buy a bunch of individual berry powders and make your own blend, but Z Natural Foods has two unique products: Super 8 Berry Blend and Essential Reds, which are tasty, convenient, and versatile ways to get these powerful berries into your daily diet. These berry powders not only bring up the nourishment level of any food they are added to but also support a wide range of flavor profiles, which lends to their versatility. 

So, a tablespoon in a smoothie, sparkling water, or hot cereal in the morning are all easy ways to get your berries on.  

3) Our third product pick is Astragalus Root Extract Powder

A king in the world of tonic herbs and TCM’s most revered Qi tonic, astragalus is essential to anyone who wants to take their health to the next level. 

Major or primary tonic herbs are plant, fungi, or, in some cases, animal part extracts that have been heavily used for thousands of years, considered prized in tonic herbalism, and support and nourish at least one of the three treasures based on TCM principles. Some primary tonic herbs include Reishi, Goji berries, Astragalus, He Shou Wu, Schizandra berries, Eucommia, Ginseng, and Gynostemia. 

Tonic herbs are defined based on function and criteria. In simple terms, four primary fundamental aspects define a tonic herb.

• They create and support physical, mental, and emotional well-being through the appropriate balance of Yin and Yang energy to attain vibrant health. 
• They can be used for an unlimited period with no adverse effects
• No matter how long an individual uses tonic herbs, they never build a tolerance.
• True tonics come from their authentic source and spiritual homeland. This principle is known in Daoist herbalism as Di Tao and makes a vital difference in potency and efficacy. 

All tonic herbs nourish at least one of what TCM calls The Three Treasures. The three treasures are interconnected and contribute to overall health and well-being. They are as follows.

• Jing is essence primarily stored in the kidneys. Jing is one’s constitution, regulates growth and development, and works with Qi to protect the body from harmful external conditions. Poor constitution, blood loss, and excessive sexual activity can cause jing essence deficiencies.
• Qi is a life force or vital energy stored in the kidneys. Both the physical and emotional are manifested as Qi. One is inherited from our parents, and the second is derived from essential substances like air, food, and water. Deficiencies are caused by poor nutrition and digestion, chronic stress, and constrained breathing.  
• Shen is the emotional and spirit layer of our being that reflects the state of our nervous system. Shen lives in the heart and is said to “preside over the activities that take place in the spiritual and mental planes.” Because Shen lives in the heart, people with disturbed Shen may experience anxiety, stress, difficulty breathing, and insomnia. In such cases, the primary weakness is from the spleen, which cannot generate enough blood to nourish the heart and anchor the Shen.  

There are four primary categories of tonic herbs.

Astragalus is a major Qi Tonic known as the “Great Protector of Qi” due to its ability to fortify what is known as protective Qi, which flows just under the skin and in the muscles. This “surface energy” supports the opening and closing of pores, our first line of defense against external environmental changes. But Astragalus is known for so much more. The term dampness is used in Chinese medicine to describe conditions for which an individual cannot metabolize fluids properly. Astragalus is slightly warming with strong supportive qualities for the spleen and lungs (2 organs specific to fluid metabolism) and is known to support “fluid metabolism.”  

As a  “Double Directional Adaptogen,” it may also help to support good posture and help tonify organs in the abdominal and pelvic cavity. Modern science has put this world-renowned tonic back on the front pages due to its unique family of compounds known as Astragalosides that have been undergoing intense research for their many supportive aspects of a healthy aging process.

Suggestion for easy daily use of our Astragalus Root Extract Powder

Because Astragalus is bitter and slightly sweet, it can be challenging for some people not accustomed to its flavor profile. Here are a few suggestions. 

• Making a warm, blended drink with other tonics like goji berries, eleuthero, and mushrooms will provide a well-balanced flavor profile and a super tonic drink to start your day. 
• In a shaker cup, add 6-8 ounces of hot organic coffee, two tablespoons of coconut milk powder, one teaspoon of astragalus extract powder, one teaspoon of reishi extract powder, and one tablespoon of 100% cacao powder. Close the lid, shake for 30 seconds, pour into a coffee mug, and enjoy. 

In conclusion, while we could have chosen many foods and products in our top five list, Z Natural Foods believes that progress begins with the basic fundamentals. Your goals for the new year should be fun and challenging but not unattainable. 

This is why we are suggesting practical foods with easy applications. Please remember that great results come with following the two C’s: Consistency and compliance. As always, we at Z Natural Foods wish you a happy and healthy new year. 

4) Our fourth product pick is 100% pure cacao powder

If you have read any of our previous articles about this outstanding food, it should be no surprise that our 100% pure cacao made the list.

We believe cacao may be one of Earth's most spectacular and nutritious foods. Cacao beans are the rawest, most pure, and unadulterated form of what you may know as chocolate. Rich in the flavanols epicatechin and catechin, with procyanidins providing the majority of antioxidant activity. Cacao also contains a treasure trove of essential minerals like Calcium, Magnesium, and potassium. Untreated, raw, organic cacao has been used for centuries as a wonderfully nourishing food.

If you are one of these unfortunate individuals who has never had the pleasure of experiencing the rich, creamy, deliciously smooth texture and complex bitter flavor of pure cacao, you don’t know what you are missing. 

You may have noticed that many “Dark Chocolate” bars show a wide variety regarding the percentage of cacao solids it contains. Cacao solids are the components of the cacao bean remaining after the fatty portion (aka butter) has been extracted. The amounts of cacao solids often range anywhere from 70%-100%. It may surprise you to find out that companies can claim their products as “Dark Chocolate” with as little as 50% cacao solids in their product because every country has its own standards. The remaining percentage of all these bars is often sugar used to sweeten, and dairy is used as an emulsifier. 

Some exceptions may use stevia or Luo Han Guo as the sweetener and leave more cacao butter in the product to fill the gap and give it a more decadent and indulgent flavor and texture.

Like your morning cup of coffee, the purest form provides the most significant benefits. The cacao bean has a rich and bitter flavor profile, whether eaten whole or milled into a powder. 

To the untrained pallet, this may be an acquired flavor and take some time to get used to, so using the percentage-based dark chocolate products may be an excellent way to help your pallet transition into the authentic flavor from cacao. The one thing that seems universally agreed upon is that products with 70% cacao solids should be your start-off point. Pure cacao provides you with the feel-good benefits that have been falsely associated with chocolate products low in cacao solids.      

The experience of eating a nourishing form of cacao can be attributed to the synergy of unique compounds in this food.  

Suggestion for easy daily use of our Cacao

Whether you are new to cacao and need some time to transition into the “hard stuff,” or you have been eating pure cacao for years, Z Natural Foods offers a variety of products to get your daily dose of cacao. 

Whether you are looking for 70% cacao wafers or 100% pure powder or nibs, we have got you covered. While cacao is a very versatile food, the 100% pure has a bitter flavor profile, so our number one suggestion is to incorporate it into your daily cup of java. This is a match made in heaven and can be done in several ways.

• Add a teaspoon to a tablespoon of the powder into the coffee and mix with a spoon. 
• The other suggestion is - if you use a French press or percolator - to mix two tablespoons of cacao nibs with the ground coffee beans. When the coffee is ready, you will be in cacao heaven. With this method, you have essentially made a quick cacao extract. 

The best part of both methods is when you get to the bottom of your coffee mug, the surprise layer of cacao is waiting for you. 

Go here to try our Extra-Rich, Organic Cacao Powder. 

5) Our fifth product pick is Medicinal Mushrooms

If you have read some of our previous articles about adaptogens and tonics, you would know that many medicinal mushrooms are considered major tonic herbs, and two fall into the true adaptogens category. 

Polysaccharides are believed to be mushrooms' primary family of compounds that may support a healthy aging process. Mushrooms contain a wide range of non-starch polysaccharides (carbohydrate fractions excluding starch and free sugar) like chitin, beta-glucans, alpha-glucans, hemicellulose, mannans, xylans, and galactan's. 

Non-starch polysaccharides are distinguished into soluble and insoluble fractions, with up to 90% being insoluble fractions. Most (around 80%) of insoluble polysaccharides are chitin, including beta-glucans bound onto chitin or protein. Polysaccharides can support a wide range of actions in the human body. They have been shown to have immunological, neurogenic, cardiovascular, and microbiome effects and a host of other nourishing qualities. 

Until recently, it was believed that the primary polysaccharides found in fungi are beta-D-glucans, which come in various forms (beta 1-3 and 1-6) and are the powerhouse for what makes mushrooms work. Other polysaccharides found in mushrooms are Alpha-glucans like glycogen, dextran, pullulan, and starch, which, for a long time, were not thought to provide the same nourishing qualities as beta-glucans. 

Modern research has taught us that this belief tells you only part of the story and may be based on flawed science. While beta-glucans are potent compounds, there are hundreds of beta-glucan shapes and sizes, and while some are biologically active, others are not. Furthermore, not all are immunologically active. 

Ultimately, they are just one variable of a wide range of compounds responsible for a mushroom's many nourishing qualities. 

Each species of fungi may contain a different beta-glucan. For example, Lion’s Mane mushrooms contain many bioactive compounds like Polysaccharides, Polypeptides, Prebiotic fiber, Hericenones, and Erinacines. 

Some of these bioactive compounds have been linked to neurogenesis (The growth and development of nerve tissue) because preliminary research on Lion’s Mane suggests its potential to support this process by possibly preventing and repairing nerve damage. Hericenones and Erinacines have been shown to cross the blood-brain barrier, potentially stimulating nerve growth factor (A protein that plays a role in the maintenance, survival, and regeneration of neurons), which benefits those at high risk for brain injury. 

Suggestion for easy daily use

If you are new to medicinal mushrooms, you may have concerns about their earthy flavor profile and the best way to consume these powerful fungi.

Whether you want to try them individually or as a blend, Z Natural Foods has an excellent selection for you to choose from.

Again, because medicinal mushrooms have an earthy flavor profile, there are three foods you can add them to to get your nourishing dose of polysaccharides.

First is your daily cup of Java. 

Z Natural Foods offers sweetened and unsweetened organic instant coffee mixed with a powerful mushroom blend. One sip, and you will think you are in heaven.

Our next suggestion is to make a hot cacao drink and add a heaping teaspoon of our 7 Mushroom Blend powder.  We assure you, this is not your mom’s hot chocolate.

Finally, adding it to one of our bone broth base powders to kick the flavor profile and nourishment level up a few notches is a great way to start your day.