Rediscovering the Magic in Simple Foods

Food is more than something we eat—it’s how we celebrate, connect, and even comfort ourselves. It reflects who we are and the world we live in. Today, that world is loud: snacks are engineered to crunch louder, drinks fizz brighter, and flavors hit harder. With so much noise, it’s easy to forget the quiet strength of real, whole foods. But these humble ingredients—fruits, vegetables, grains, herbs—still offer something modern food can’t replicate: nutrients that actually nourish both body and mind.

Today, that world is loud: snacks are engineered to crunch louder, drinks fizz brighter, and flavors hit harder. With so much noise, it’s easy to forget the quiet strength of real, whole foods.

One practice that’s helped me fall in love with food again—and not just enjoy it, but truly feel nourished by it—is taking the time to understand the incredible nutritional value that even the simplest plant can offer. Think of a single leaf of arugula, a handful of plump blueberries, or a mug of tea made from humble dried herbs like oat straw. These aren’t just foods; they’re potent carriers of vitamins, minerals, and plant compounds that support everything from our brain to our immune system.

As part of a stewardship program in herbalism, I spent a year drinking various teas—steeped overnight from herbs like nettles, red clover, and oat straw—while learning about their nutrient profiles and traditional uses. That experience deepened my appreciation for the natural flavors in food: the sweet, the earthy, even the bitter and pungent. Each taste began to tell a story of what that plant had to offer.

In this post, I want to highlight some of the powerful benefits of adding more vegetables, herbs, and whole foods into your meals. Paired with reducing processed foods, these simple changes can make a big difference in your mental and physical health.

The Hidden Power of Simple Foods

Oat Straw

One of my favorite herbal infusions to come back to again and again is oat straw. It’s the dried, grassy tops of the same plant that gives us oats—and while it may look humble, it’s incredibly rich in nutrients. Oat straw is a natural source of calcium, magnesium, iron, silica, and B vitamins—nutrients that support a calm nervous system, strong bones, and steady energy. It’s often used in herbal traditions to help ease stress, replenish after burnout, and support gentle hormonal balance, particularly during times of transition. To prepare it, it is steeped overnight in hot water. It produces a golden-green tea with a soft, slightly sweet, almost creamy flavor—mellow and grounding. There’s something incredibly comforting about sipping it throughout the day.

Nutrient	Function	RDI (Adult)	Approximate Amount per Serving
Calcium	Supports bone health and muscle function	1000–1200 mg	300–400 mg per cup infusion
Magnesium	Involved in over 300 biochemical reactions, supports relaxation and nerve function	400–420 mg (men), 310–320 mg (women)	40–50 mg per cup infusion
Iron	Essential for red blood cell formation and oxygen transport	8 mg (men), 18 mg (women)	1–2 mg per cup infusion
Silica	Supports connective tissue, skin, hair, and nails	No established RDI	Trace – varies by preparation
B Vitamins	Help convert food into energy, support brain and nerve function	Varies by vitamin (e.g., B1: 1.2 mg, B6: 1.3–1.7 mg)	Small amounts – varies by type

RDI is recommended daily intake

Above is a chart with some of the main nutrients found in oat straw. Let's break it down and dive into what each of these mighty nutrients can do for our bodies!

Calcium

Calcium is crucial for:

• Bone Health: It helps in the development and maintenance of strong bones and teeth.

• Muscle Function: Calcium is necessary for muscle contractions.

• Nerve Transmission: It aids in the transmission of nerve signals.

• Blood Clotting: Calcium plays a vital role in the blood coagulation process.

Iron

Iron is important for:

• Oxygen Transport: It is a key component of hemoglobin, which carries oxygen in the blood.

• Energy Production: Iron is involved in the metabolic processes that produce energy.

• Immune Function: Adequate iron levels support a healthy immune system.

Magnesium

Magnesium contributes to:

• Bone Structure: It helps in the formation of bone and influences calcium levels.

• Muscle and Nerve Function: Magnesium plays a role in muscle relaxation and nerve signaling.

• Energy Production: It is involved in ATP synthesis, the energy currency of the cell.

• Blood Sugar Control: Magnesium supports normal blood sugar levels.

B Vitamins

B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), are vital for:

• Energy Metabolism: They assist in converting food into energy.

• Nervous System Health: B vitamins support brain function and overall mental health.

• Red Blood Cell Formation: Particularly B12 and folate are essential for the production of red blood cells.

• Cellular Repair: B vitamins play a role in DNA synthesis and repair.

When I drink an oat straw infusion, I’m getting more than just hydration. This gentle tonic offers minerals like magnesium that help regulate the nervous system, B vitamins that assist in cellular energy production, and trace nutrients that quietly contribute to stress resilience, hormonal balance, and overall vitality. It’s a simple way to nourish the body in a sustainable, ongoing way.

Broccoli

Broccoli is one of those vegetables that’s so familiar, we often overlook its quiet strength. But behind its humble florets is a powerhouse of nourishment. Packed with vitamin C, fiber, folate, and plant compounds like sulforaphane, broccoli offers protection for the brain, supports the immune system, and plays a role in hormone balance and detoxification. It’s one of the most studied vegetables in nutritional science, and for good reason—its benefits stretch far beyond what we were told as kids. Lightly steamed or roasted, broccoli takes on a sweet, nutty flavor that feels both grounding and fresh. It’s the kind of food that reminds you health doesn’t have to be complicated—it can come in the form of something green, simple, and crisp on your plate.

Nutrient	Function	RDI (Adult)	Approximate Amount per Serving
Vitamin C	Antioxidant; supports immune function and collagen synthesis	90 mg (men), 75 mg (women)	81 mg
Vitamin K	Essential for blood clotting and bone health	120 mcg (men), 90 mcg (women)	110 mcg
Folate (Vitamin B9)	Supports cell division and DNA synthesis	400 mcg	52 mcg
Potassium	Regulates fluid balance, nerve signals, and muscle contractions	3400 mg (men), 2600 mg (women)	230 mg
Fiber	Supports digestion and gut health; helps regulate blood sugar	28–34 g	2.4 g
Vitamin A (as beta-carotene)	Supports vision, immune health, and skin	900 mcg (men), 700 mcg (women)	567 IU
Sulforaphane (Phytochemical)	Antioxidant; supports detox and may protect brain and heart health	No established RDI	2–10 mg (varies by prep)

Vitamin C

Vitamin C is essential for:

• Immune Support: Helps defend against infections by supporting white blood cells.

• Collagen Production: Vital for healthy skin, joints, and tissue repair.

• Antioxidant Protection: Neutralizes free radicals to reduce inflammation and cellular damage.

Vitamin K

Vitamin K supports:

• Blood Clotting: Helps wounds heal properly by enabling coagulation.

• Bone Strength: Activates proteins that help bind calcium to bones.

Folate (Vitamin B9)

Folate is important for:

• DNA Synthesis & Repair: Crucial for healthy cell growth and regeneration.

• Red Blood Cell Formation: Prevents certain types of anemia.

• Mood & Brain Health: Supports neurotransmitter function and mental clarity. Becomes methylfolate, an important cofactor in making serotonin, norepinephrine, and dopamine!

Potassium

Potassium contributes to:

• Fluid Balance: Regulates hydration and blood pressure.

• Muscle Function: Assists in muscle contractions and heart rhythm.

• Nerve Communication: Helps transmit electrical signals in the body.

  
  

Fiber

Fiber plays a role in:

• Digestive Health: Promotes regularity and gut microbiome diversity.

• Blood Sugar Stability: Slows glucose absorption, preventing energy crashes.

• Fullness & Weight Support: Helps you feel satisfied longer after meals.

Vitamin A (as beta-carotene)

Vitamin A supports:

• Eye Health: Maintains vision, especially in low light.

• Immune Function: Strengthens the body’s natural defenses.

• Skin Health: Aids in repair and cell turnover.

Sulforaphane (Phytochemical)

Sulforaphane is known for:

• Detoxification Support: Stimulates liver enzymes to clear toxins.

• Anti-inflammatory Effects: Reduces systemic inflammation.

• Protective Potential: May lower risk of cancer and support brain health.

So the next time you build a bowl of food, consider adding a serving or two of broccoli—and take a moment to appreciate what it’s doing for you. You’re supporting your immune system, aiding your body’s natural detox pathways, clearing out free radicals with antioxidants, feeding your vision with protective carotenoids, and nourishing your gut microbiome with prebiotic fibers. And since the microbiome plays a growing role in mental health, you’re not just eating for your body—you’re also supporting your mind.

Seeding an Idea

I hope this serves as a catalyst to rethink what healthy eating can look like. To allow for space not to be tempted by the marketing of highly processed foods, but to cultivate a deeper appreciation for the richness that minimally processed foods can provide. By embracing their natural flavors and nourishing qualities, eating more whole foods can feel good, not just in the moment, but long after we finish our meal.