5 Everyday Foods With Benefits You Might Not Expect 🌿

Hi Rasāyana Living Family,

Let’s talk about what’s actually IN your food.

You’ve probably heard that green tea is good for you, blueberries contain antioxidants, and vegetables deserve more room on your plate. But… WHY? What are these foods doing that makes them worth paying attention to?

This is one of my favorite conversations to have with clients. I want you to understand why something belongs in your food plan, instead of feeling like you’re following another random list of “healthy foods.”

Here are five everyday foods with some interesting human research behind them, including one worth knowing about if you struggle with constipation.

1. Green tea: more than a comforting drink 🍵

Green tea contains plant compounds called catechins, including one you may have heard of: EGCG.

Researchers have studied green tea for its effects on blood vessels. In one small human trial, drinking green tea improved how well those vessels relaxed and widened. That ability matters because it helps blood move through your body.

Here’s an interesting detail: the researchers didn’t find the same benefit from isolated EGCG. The result was about the brewed tea, which contains a mixture of compounds. This is why I often steer clients away from focusing too heavily on isolated vitamins, minerals, or individual plant compounds. Whenever possible, I encourage getting nutrients from the WHOLE source 😉, whether that’s the tea, fruit, vegetable, herb, or other food. Nature tends to package these compounds together PERFECTLY, and often they work differently as a whole than they do when we isolate just one component

How to use it: Enjoy green tea warm or iced, preferably without loading it with added sugar. A little unpasteurized raw honey is fine! It does contain caffeine, so your sensitivity matters.

Read the green tea study →

2. Tomatoes: that red color has a purpose 🍅

Tomatoes get some of their red color from lycopene, a compound with antioxidant properties.

Antioxidants help protect against oxidative stress. That’s what happens when reactive molecules overwhelm the body’s defenses and can damage cells.

Now, this is where the research gets interesting…

In a study, 20 women consumed either tomato paste with olive oil or olive oil alone every day for 12 weeks. The tomato-paste group showed less redness after controlled UV exposure (although another measure of sunburn sensitivity did not significantly improve).

This is a great example of researchers studying how something we eat can influence the skin’s response to stress.

How to use them: Add tomatoes to salads, or use tomato paste in a simple sauce with olive oil. Remember to buy ORGANIC!! We want to avoid pesticides and herbicides whenever possible.

Read the tomato study →

3. Blueberries: there’s more behind that deep blueish/purple color 🫐

That blue-purple color comes from compounds called anthocyanins.

Studies in people have found that eating blueberries may help your blood vessels work better. Researchers think part of that benefit may come from what happens when your body breaks down those anthocyanins.

So there’s more going on here than “blueberries have vitamins.” Those natural compounds are part of what makes them so interesting.

How to use them: Add blueberries to a smoothie, mix them into breakfast, or enjoy them on their own. Frozen blueberries are a practical option, too. You don’t need a complicated recipe to make them part of your routine. And again, ORGANIC only!! ✅

Read the blueberry study →

4. Broccoli: plant compounds and your body’s protective systems 🥦

Broccoli contains compounds that your body can turn into sulforaphane. Sulforaphane may help support some of the body’s natural protective systems.

In one study, people drank a specially made broccoli-sprout drink. After drinking it, their bodies got rid of more breakdown products from air pollutants through their urine.

How to use it: Broccoli can be part of salads, vegetable bowls, soups, or a simple steamed side.

Read the broccoli-sprout study →

5. Kiwi: worth knowing about if you’re constipated 🥝

If you’re constantly feeling backed up, pay attention to this one.

In one study, people with constipation ate two green kiwis a day for four weeks. They had more complete bowel movements and felt better overall when it came to digestion.

A “complete” bowel movement means feeling like you actually finished. If you deal with constipation, you know how important that can be.

Kiwi also contains fiber, which helps keep stool softer and supports regular bowel movements. This study is a good example of how one simple food may help with a very specific digestive problem.

How to use it: Enjoy green kiwi with breakfast or as a snack. The amount studied was two a day, consistently, for four weeks. However, kiwis are often picked unripe. Make sure they're ripe before buying.

Read the kiwi study →

Your food plan should make sense for YOU

You don’t need to start eating all five tomorrow. And one food doesn’t have to carry the weight of your entire healing journey.

What matters is the bigger picture... what you’re eating consistently, what agrees with you, and how those choices fit into your life.

Food is a CENTRAL part of my work with clients. I take time to understand their routine and goals, then help them put a personalized plan into practice. I want them to understand the WHY behind their recommendations and feel confident about where to begin.

Two people can have the same health concern and still need different support.

If you’d like to work with me directly, explore my personalized consultations HERE.

Warmly 💛
Eric
Rasāyana Living