"Superfoods" are a group of foods that not only nourish you, they also help prevent,
postpone , or even stop many kinds of diseases. There are some foods that can help us to
live longer, healthier and more vibrant lives.
Superfoods have a high concentration of critical nutrients as well as usually being low in
calories. Many of these nutrients have been proven to be helpful in the prevention of
disease, and to reverse the effects of aging.
Some protect the body by boosting immunity. others clean out the digestive tract and keep
it in good working order. Still others help reduce the risk of cancer, protect from heart
attack, maintain brainpower by deterring stroke and memory loss, strengthen bones, and
Most of these extremely nutritious foods boast a variety of antioxidants, phytonutrients,
polyphenols, omega fatty acids, and more. The majority of them are found whole in nature
with little processing.
if you include the superfoods recommended by doctors, nutitionists and dietitians in your
diet and eliminate or cut down on "convenience food" and "junk food" you will be guarding
your heart, mind and body, and using the best tactic against early aging.
List of Super foods
There are as many lists of superfoods as there are nutritionists and dieticians, However
some foods keep reappearing on almost all the lists. These are spinach, blueberries,
broccoli, avocados, almonds, salmon, garlic.
We have compiled a list of the most frequently mentioned superfoods
They are presented in no particular order.
Spinach -Llutein (great for eyes) and many other carotenoids, which are healthful
antioxidants; plus other antioxidants like coenzyme Q, in serious doses; plus several B
vitamins plus C and E; plus iron and other minerals; plus betaine, a vitamin-like
nutrient research suggests is good for your heart. And with almost no calories, you can
eat as much as you want.
Blueberries - Antioxidants of many kinds, including anthocyanins and other
polyphenols, and carotenoids. They also have fiber, folic acid and vitamins C and E.
Very few calories.
Avocados -Healthy monounsaturated fatty acids whixh lower LDL (bad) cholesterol
levels, and raise HDL (good) cholesterol levels. Also Fiber, potassium, magnesium,
folate and antioxidants. Research shows that avocado helps the body absorb more
nutrients from other foods
Broccoli - One of the richest sources of antioxidants called carotenoids Rich source of
vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up
and help control your weight. Eat broccoli raw, lightly steamed, stir-fried, roasted, or
Almonds - Have cholesterol-lowering properties. Eating a handful of almonds (about
23) on a regular basis can:Decrease the risk of cancer, diabetes, heart disease,
Alzheimer's disease, and other chronic illnesses Lower "bad" cholesterol (LDL) and
increase "good cholesterol (HDL) levels. Decrease levels of homocystein, the amino
acid that is thought to contribute to the buildup of fatty plaque in the arteries Aid in
weight loss because munching on almonds for a snack helps you feel satisfied and
less inclined to overeat at mealtime.
Salmon -Both fresh as well as canned, with bones contains omega-3 fatty acid
content. Studies show that omega-3 fatty acids help protect heart health. Low in
calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low
in saturated fat
Papaya - High amounts of papain which aides in digestion, and has been shown to
assist in a wide variety of body functions from clearing up allergies to calming skin
issues. Papaya digests very quickly and should be eaten alone.
Garlic - Contains allicin (a sulphur compound also found in onions and leeks), which
reduces the amount of unhealthy fats produced by the liver and helps prevent heart
disease. Itis antiseptic and anti-bacterial and fights various gastro-intestinal infections
as well as helping to cure some respiratory infections such as bronchitis and
influenza. It may even reduce the virulence of the HIV virus. Try to eat garlic raw for the
most benefit. Use it every day in salad dressings, marinades and healthy dips
Mushrooms - High in antioxidants, selenium, riboflavin and other healthful substances
that protect the immune system and fight cancer. contain high amounts of beta-
glucans, compounds that help to keep immune cells in a state of vigilance, guarding
against disease. Mushrooms are low in calories, cholesterol and sodium, and they
provide plenty of fiber and flavor when cooked
Eggs - Eggs contain 12 vitamins and minerals, including choline, which is good for
brain development and memory. The egg yolks contain a highly bioavailable source of
lutein and zeaxanthin which are carotenoids that protect against cataracts and macular
degeneration. Whole eggs are fairly calorie dense, while egg whites are extremely low
in calories, which is why egg whites are one of the top choices for lean protein on
calorie-restricted fat loss and bodybuilding diets.
Flax seeds - High in vitamin B, along with manganese and magnesium. They are also
low in carbohydrates, a concern for some people, and they are high in alpha linolenic
acid, a type of omega three fatty acid. Omega threes have been linked with numerous
health benefits. Flax seeds are also high in phytochemicals, compounds which are
believed to be beneficial to human health.
Dark Chocolate -Flavonoids (antioxidants) helping lower blood pressure and keeping
arteries from clogging. Only dark chocolate has these properties. neither milk nor
white chocolate do. Look for the percentage of cocoa solids on the label
Red wine - Contains the entire grape polyphenol group of nutrients, Combined
polyphenols from red wine are more effective than individual compounds at inhibiting
estrogen receptor positive and estrogen receptor negative breast cancer cell
proliferation, cell cycle progression, and primary breast tumor growth.In small portions
lowers cholesterol and reduces blood pressure .
Asparagus - Low in calories, asparagus shoots are rich in beta-carotene, vitamins B,
C and E, potassium, zinc and iodine. It is particularly rich in folate, the B vitamin that
helps prevent neural tube birth defects and is therefore recommended for pregnant
Black-eyed peas - Loaded with insoluble fiber, which helps lower cholesterol, as well
as soluble fiber, which fills you up and helps rid your body of waste. They're also a
good, low-fat source of protein, carbohydrates, magnesium, and potassium.
Red Kidney beans- Health-promoting antioxidants, cholesterol-lowering fiber,i B
vitamins and potassium. Red kidney beans are a rich source of ‘resistant starch’ , a
type of fibre which positively effects digestive health by functioning as a prebiotic.
Apples - Different varieties of apples have different phytonutrients, All have tons of
antioxidants, including flavonoids and other polyphenols Contain malic acid, which
helps digestion. Also rich in soluble fibre. The flavonoid quercetin in apples may help
lungs function better
Pomegranates - The edible seeds of a pomegranate are full of antioxidants. possess
potent anti-inflammatory phytochemicals, and consumption of pomegranate juice has
been shown to lower blood pressure
Cabbage - Contains indoles which are compounds that reduce risks of breast, colon,
and stomach cancer significantly. It can also purify your blood, kill viruses and
bacterias, and help to improve your immune system. Red cabbage has an added
bonus, because of the color it has antioxidants that also help fight cancer. Cabbage
juice is also used to treat peptic ulcers because of the vitamin U. Caution: Excessive
eating of cabbage could lead to thyroid problems.
Green Tea -Rch in catechin polyphenols, particularly epigallocatechin gallate (EGCG).
EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills
cancer cells without harming healthy tissue. It has also been effective in lowering LDL
cholesterol levels, and inhibiting the abnormal formation of blood clots
Oats.- Fiber, protein, potassium, magnesium and other minerals, and phytonutrients,
including antioxidants. Their cholesterol-lowering powers are well known, and all that
fiber is also believed to help stabilize blood sugar. Oats' combination of nutrients
appears to have more healthy effects than if each nutrient were consumed separately
Walnuts - Healthy fats and micronutrients, especially omega-3 fatty acids, which fight
heart disease, plant sterols, which lower cholesterol, and lots of antioxidants. Eat in
moderation.as they are loaded with calories.
Glossary of terms
Antioxidants. Substances that retard the
body's normal process of oxidation,- a
reaction to oxygen that releases "free
radicals" that damage cells and break
the body down. Digestion releases free
radicals from food. Antioxidants help
prevent this and destroy free radicals
and slow oxidation, reducing allergies,
heart disease, cancer and aging effects.
Flavonoids.These are the best-known
antioxidants -- think tea and dark
chocolate -- among a group called
polyphenols. You also see the word
flavonol, which is a subgroup of
flavonoids. Relatives are anthocyanins
(which give blueberries their fame).
Carotenoids. The pigments that protect
dark green, yellow, orange and red fruits
and vegetables from sun damage - they
work as antioxidants in humans, too.
Beta-carotene is the best known -- it's
also called vitamin A. Other carotenoids
are lycopene and lutein.
Vitamins. Nutrients considered essential
to health; a shortage of vitamins can
create health problems.
compounds that are believed to improve
your health, but aren't essential to your
health. This includes many antioxidants.
with Sesame Lignans &
Olive Fruit Extract
Live an abundant lifestyle: Diet and nutrition guide to a healthy lifestyle, wwight management and whole body wellness
An Abundant LifeStyle - Your Guide to Health and Nutrition