Introductory about super foods:
We all hear of great food that is good to eat and good for us.
But that’s a long list to sort through, and wouldn’t it be easy to have a few superfoods that you can always refer to? To help you in your quest for a healthier lifestyle and living a healthier life, you can use the following list as an instant reference list of 9 superfoods. These superfoods and 14 other superfoods can be found in Health Style, by Steven G. Pratt M.D.
Apple
Apples are an excellent food for many reasons, including the ability to reduce risk for heart disease, certain cancers, high blood pressure, and type 2 diabetes.
Eating apples provides your body with fiber, potassium and antioxidants such as vitamin C and polyphenols. Studies show that the real benefit comes from the interaction of these components.
To get the most out of your apple for your health, eat a variety of apples and make sure you eat a peel that has many times more antioxidants inside.
Avocado
When you want to help your body absorb more nutrients than the foods you eat, eat avocados too. Fat-soluble phytonutrients, such as beta-carotene, are more easily absorbed by the body due to the monounsaturated fats in avocado.
Avocados also help you lose weight as they help you fill your stomach, which prompts your body to stop eating. They are full of 48 calories per ounce of calories, so for best results eat one-third to one-half of avocado two to three times a week.
Dark chocolate
When you want to have a little fun with your healthy food, try dark chocolate. It contains a lot of polyphenols that lower blood pressure and is a natural anti-inflammatory. You should keep in mind that dark chocolate has anti-blood pressure properties only, but not in its cousin milk chocolate.
A study published in 2000 by the American Journal of Clinical Nutrition found that the effect of high-flavanol cocoa on blood flow was similar to taking low-dose aspirin. This means that dark chocolate can potentially be used to treat ailments such as minor aches or headaches.
For best results, use Newman’s own sweet dart chocolate, as Dr. Pratt has found it contains more polyphenols than any other dark chocolate. Like avocado, chocolate is high in calories, so don’t eat more than 100 calories a day.
Olive Oil
Mediterranean food. Olive oil is one of the main ingredients in this diet and its benefits are unparalleled. It is an excellent alternative to other oils and fats and has been shown to reduce the risk of breast and colon cancer, lower blood pressure and improve the health of your cardiovascular system.
For best results take one tablespoon of extra virgin olive oil a day which is cold pressed and green in color. This green color helps you identify high levels of polyphenols.
Garlic
Another ingredient in the Mediterranean diet, garlic is perfect for your cardiovascular system. By eating garlic regularly, you can lower your blood pressure, triglyceride levels and your LDL (bad) cholesterol. Garlic also has anti-inflammatory and antibiotic properties.
Eat a clove several times a week to get all the health benefits of garlic. Raw garlic is excellent, but cooked is also good.
Honey
Honey is often not on the list of healthy foods, but don’t let that fool you. Eating honey daily increases the amount of antioxidants in the blood, helps prevent constipation, and lowers cholesterol and blood pressure.
If you have low energy, reach for honey, not sugar. Honey works better than other sweeteners in maintaining blood sugar and energy. And choose darker honey over lighter honey, as it has more antioxidants and flavor. Do one to two teaspoons several times a week.
Kiwis
If you want high doses of vitamins C and E that can reduce your risk of asthma, osteoarthritis and colon cancer and boost your immune system, take one or two kiwis. An interesting point to keep in mind is that dietary vitamin E reduces the risk of Alzheimer’s, and by eating kiwi, you get vitamin E without the calories that are found in most other foods rich in vitamin E, such as Nuts and oil
Another excellent ingredient is lutein, which reduces the risk of cataracts and macular degeneration. Use one kiwi two to three times a week to get all of the above benefits and reduce the risk of blood clots.
Onion
For the benefits of onions, you can re-read the benefits of garlic, as they are quite similar.
Try to eat onion dishes at least three times a week, and make sure you let it sit for 5 to 10 minutes after you cut the onion. If you apply heat too soon, you will deactivate theopropyl sulfoxide, a substance found in an onion that is most beneficial to our heart. And remember, the faster the onion, the better for you.
Pomegranate:
Pomegranates are rich in phytochemicals such as potassium, which are great for lowering your blood pressure. Studies also show that pomegranates can slow the growth of prostate cancer and reduce the risk of atherosclerosis.
Try four to eight ounces of 100% juice several times a week, instead of fighting with small pulp seeds to get a pomegranate diet.
Nutrition – The Super Foods That Keep You Healthy
Get ready to experience a wealth of information about the healthiest foods in the world.
Here is a list of the top ten superfoods that health experts agree on. From fruits and vegetables to whole grains, nuts, beans and legumes, this powerful nutritional inventory will take you through the best years of your life and beyond.
Fruit
1. Cantaloupe
Only a quarter of cantaloupe provides all the vitamin A you need in a day. Because the beta carotene in cantaloupe is converted to vitamin A, you get both nutrients at the same time. These vision-enhancing nutrients can help reduce the risk of cataracts.
Like oranges, cantaloupe is an excellent source of vitamin C, which helps our immune system. It is also a good source of vitamin B6, dietary fiber, folate, niacin and potassium, which helps maintain blood sugar levels and metabolism. This pale orange-powered fruit can help reduce our risk of heart disease, stroke and cancer.
2. Blueberries
These lightly sweetened (and sometimes tangy) berries offer a high ability to destroy free radicals that can cause cancer. Low in calories, they offer antioxidant phytonutrients called anthocyanins, which enhance the effects of vitamin C. These antioxidants can help prevent cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.
Vegetables
3: Tomatoes
Tomatoes help us fight heart disease and cancers such as colorectal, prostate, breast, endometrial, lung and pancreatic cancers. Tomatoes are also a good source of vitamins C, A and K. A 2004 study found that tomato juice alone can help reduce blood clots.
Fresh, organic tomatoes provide three times more than the cancer-fighting carotenoid lycopene. Look for a tomato paste and sauce that contains whole tomatoes (including peels) as you will absorb 75% more lycopene and twice as much beta carotene.
4: Yam
As an excellent source of vitamins, A, C, and manganese, sugar is also a good source of copper, dietary fiber, vitamin B6, potassium, and iron. People who smoke or suffer from second hand smoke can benefit greatly from this root vegetable which helps to protect us from emphysema.
For a unique dessert, cube a baked sweet potato and slice a banana. Then lightly top with maple syrup and add one or two cinnamon sticks. Add chopped walnuts for a healthier cook.
5: Spinach and banana
As far as green leafy vegetables are concerned, cancer-fighting and cardio helpers, spinach and bananas top the list. Bananas are a wonderful source of 25% calcium per cup, boiled. Vitamin K is also found in abundance in spinach, which has a daily value of about 200%, which helps reduce bone loss.
6: Whole grain bread, pasta and brown rice
Whether it’s bread or pasta, whole green bread and pasta, the first thing to buy is to make sure it’s 100% whole grains.
For example, find the correct phrase “whole wheat flour” as one of the first ingredients listed in whole wheat bread. If it is not listed as such, then it is not a whole grain. Wheat bran is a cancer-fighting grain that also helps us regulate our bowel movements.
Like whole wheat bread, brown rice is a better choice than whole grain (white rice). Whole wheat flour or brown rice that turns into white flour or white rice actually eliminates 50-90% of Vitamin B3, Vitamin B1, Vitamin B6, Manganese, Phosphorus, Iron, and all dietary fiber and essential fatty acids. Which we need
Even when processed white flour or white rice is “enriched”, it is not in the form of the original unprocessed variety. In fact, the 11 nutrients are actually lost and do not change during the “enrichment” process!
Nuts
7: Walnuts
These nuts are high in omega-3 fats, one of the “good” fats. A quarter cup of walnuts provides about 90% of the omega-3s needed in a day. Walnuts provide many health benefits including cardiovascular protection, improved cognitive function, asthma, rheumatoid arthritis, and inflammation related to inflammatory skin diseases such as eczema and psoriasis. They can also help fight cancer and support the immune system.
Beans and beans
8: Black beans and lentils
While black beans are a good source of fiber which can lower cholesterol, so can lentils. The amount of fiber in both black beans and lentils helps maintain blood sugar levels. In addition, fat-free, high-quality protein with extra minerals and B-vitamins, beans and lentils fill you up and doesn’t stretch your back.
A complete, one-stop tool for using a variety of beans and pulses is easy when you have a bag of 15 bean mixes (including black beans, lentils, navy, pinto, red, kidney, etc.) at the grocery store. Consider making a delicious soup with tomatoes, onions, garlic and your favorite spices with this bean mixture.
Final Words:
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