BASIS Health Protocol

In addition to B vitamins and copper, shiitake contain unique bioactive polysaccharides such as beta-glucans. Studies show these compounds modulate the immune system, fight viruses, and lower cholesterol.

In moderation, dark chocolate provides flavanols that act as antioxidants in the body. Studies show dark chocolate and cocoa flavanols can boost mood, cognitive performance, and cardiovascular health.

Packed with antioxidants like polyphenols and tannins, it's known for enhancing heart health by lowering blood pressure, improving cholesterol levels, and reducing arterial plaque. Rich in vitamin C, potassium, and folate, it also supports overall wellness and brain health.

Rich in plant-based protein (10g per 1/2 cup cooked serving), they also have a high protein digestibility score. They supply important nutrients including iron (for oxygen transport), zinc, folate (essential for new cell and DNA production), and potassium (regulating fluid balance and blood pressure)

In addition to vitamin C (105% DV per cup), vitamin K (blood clotting), and fiber, broccoli is one of the best sources of the antioxidant sulforaphane. Sulforaphane supports detoxification pathways and protects the brain, potentially reducing risk of neurodegenerative disease.

Cauliflower provides similar nutrients and antioxidants to broccoli, including sulforaphane, vitamin K, vitamin C, folate, and fiber. Sulforaphane from cruciferous vegetables like cauliflower has been shown to improve blood pressure, liver function, and cholesterol levels.

In addition to fiber, flax provides omega-3 ALA fatty acids that help lower blood pressure, cholesterol levels, and blood sugar (study). Flaxseeds must be ground to make the nutrients bioavailable. The lignans in flaxseed act as antioxidants.

Hemp seeds are an excellent plant-based protein source with a perfect amino acid profile. Just 3 tablespoons provide 10g protein. They are also rich in anti-inflammatory omega-3 fatty acids, fiber, iron, zinc, magnesium, and vitamin E.

Gingerols in ginger have antioxidant, anti-inflammatory, and antimicrobial properties. Studies show ginger may reduce nausea, pain, cholesterol, and blood sugar levels.

Macadamia nuts are unique: They are very high in monounsaturated fat, providing antioxidant effects shown to lower LDL (“the bad”) and raise HDL (“the good”) cholesterol. 1 oz of macadamias meets 30% of daily manganese needs, which supports metabolism, bone health, and immunity.

Apple Cider Vinegar contains acetic acid that slows digestion and may control blood sugar spikes. Polyphenols have antioxidant effects. There are many studies and articles finding that regular intake promotes satiety and weight loss.

Extra Virgin Olive Oil (EVOO) provides heart-healthy monounsaturated fats and antioxidant polyphenols. Studies link olive oil consumption to lower rates of cardiovascular disease mortality.

Japanese sweet potatoes provide 202% of your daily vitamin A requirements per cup, supporting eye health and immune function. Their fiber-rich composition aids in digestion, and with a GI of 63, they offer a steady source of energy.

Turmeric shines with curcumin, its active ingredient known for powerful antioxidant capabilities. A tablespoon delivers 26% of daily manganese, fostering bone health and metabolic function. Research highlights curcumin’s potential in enhancing brain function.

Asparagus stands out with its rich nutrient profile, offering 57% of your daily vitamin K needs per cup, vital for bone health and blood clotting. It’s also a great source of folate, providing about 34% of your daily intake, crucial for DNA synthesis.

Garbanzo and kidney beans stand out with 15g of protein per cup, offering a robust nutrient profile including fiber, which supports digestion and blood sugar control. 

Chia seeds, small yet mighty, are an excellent source of fiber, with 11 grams per 2 tablespoons. They're abundant in omega-3 fatty acids, contributing to cardiovascular health by reducing blood pressure. Their high antioxidant content also plays a role in combating oxidative stress.

Cottage cheese has rich calcium content, offering 18% of your daily requirement per cup, alongside a significant selenium supply, about 30% of daily needs, supporting antioxidant activities and thyroid health. It’s notably high in protein, aiding muscle repair and growth.

Quinoa, a beloved staple for its nutrient diversity, delivers 8 grams of protein per cup cooked. It’s a rich source of magnesium, essential for muscle function and nerve transmission, and boasts a high content of fiber, aiding in digestive health.

Sauerkraut, celebrated for its fermentation process, is a probiotic-rich food that supports gut health and enhances digestion. It also offers a good dose of vitamin C, boosting immune function, and vitamin K, necessary for blood clotting and bone health.