What Are the 14 Super Foods?
Here are the 14 super
foods you'll want to consider adding to your diet. There's no doubt that diet
plays an important role in the maintenance of health and the prevention of
disease. To help reduce the risk of disease, more people are adding super foods
to their diet. Super foods are those foods that have additional health benefits
beyond simply providing nutrition.
These foods are high
in phytonutrients, which may give them additional disease fighting powers.
Although the foods that are worthy of being called super foods may be open to
debate, there are certain stars in the nutritional world that play an important
role in diet, and may play a part in protecting against chronic disease.
Broccoli
Broccoli is a rich
source of vitamin C and fiber, as well as a group of chemicals known as
isothiocyanates, thought to potentially prevent certain types of cancer. This
simple, green super food is a healthy addition to any diet.
Watercress
This green super food
has a unique chemical known as nasturtin, which is converted into an
isothiocyanate known as PEITC. This has been shown in studies to slow down the
growth of prostate, breast and colon cancer cells. The components in watercress
are also thought to reduce the risk of macular degeneration of the eye. This
green super food is best eaten raw, as heat can destroy the PEITC.
Walnuts
Walnuts are a good
source of omega-3 fatty acids, which help to lower blood cholesterol and
triglyceride levels. They're also a rich source of fiber and vitamins,
particularly vitamin E and the B vitamins. Although nutritionally dense,
they're higher in calories than the other super foods and should be eaten in
moderation.
Blueberries
These humble fruits
have the distinction of having one of the highest antioxidant capacities of the
common fruits. Rich in powerful antioxidants known as anthocyanins, blueberries
are thought to play a role in protecting nerve cells involved in motor skills,
learning and memory as people age.
Apples
Although the apple may
not be the most exotic fruit on the vine, it does have some noteworthy health
benefits. Apples are rich in flavonoids, which have been shown to have
antioxidant activity. Apple consumption has been correlated with a reduced risk
of stroke as well as diabetes. Plus, apples are also a good source of vitamin
C.
Spinach
Spinach is another
green super food lauded for its health benefits. Rich in a variety of
flavonoids and high in vitamins K, A and C, this simple food is thought to play
a role in the prevention of a host of chronic diseases. It packs a powerful
nutritional punch for a vegetable so low in calories.
Yogurt
Yogurt is considered a
super food because of its probiotic capabilities. The friendly bacteria found
in a container of yogurt help to preserve the health of the intestinal tract,
as well as the immune system. Plus, it's a good source of calcium and protein.
There's much to love about this underappreciated dairy product.
Wild salmon
The only meat to make
the list, salmon is known for its high content of omega-3-fatty acids, the same
heart friendly fats found in walnuts that help to lower blood cholesterol and
triglyceride levels. It's important to select wild salmon since farm raised
salmon may be contaminated with PCBs and dioxanes, both potential cancer
causing agents.
Kale
Kale is a member of
the brassica family of vegetables, which includes fellow super foods, broccoli
and watercress. Kale has many of the same benefits as these other green
superstars because of its high content of isothiocyanates. It's thought that
kale may have cancer preventive properties as well as cardiovascular benefits.
It's also a concentrated source of vitamins and minerals, being particularly
high in vitamins A, C and E.
Tomatoes
Although many people
may not think of the tomato as a super food, it is a rich source of lycopene, a
potent antioxidant that is being studied for its role in preventing prostate
cancer. The lycopenes found in tomatoes are best absorbed when the tomato is
cooked, so tomato sauce is one of the best ways to get the health benefits that
tomatoes have to offer.
Green tea
Green tea is a healthy
source of catechins such as EGCG, which are thought to play a role in
preventing a variety of chronic disease including certain types of cancer and
heart disease. Numerous studies are ongoing to look at the potential benefits
of drinking green tea for health.
Flaxseed
High in omega-3 fatty
acids, flaxseed may help protect heart health and reduce inflammation in the
body. It's also high in lignans, which studies have shown may prevent or slow down
the growth of breast tumors. The beneficial components of flaxseed can only be
absorbed when the seeds are ground; whole flaxseeds pass through the body
undigested.
Avocados
Avocados contain oleic
acid, a monounsaturated fat that's associated with a lower risk of heart
disease as well as the ability to lower cholesterol levels. They're also rich
in potassium, fiber and folate, although higher in calories than most
vegetables.
Raspberries
Last but not least,
raspberries are a rich source of anthocyanins, and their sweet taste makes them
an excellent alternative to a high calorie dessert.
These super foods are
a tasty way to add extra nutritional punch to your diet. Whether you choose a
green super food or a cup of yogurt flavored with fresh blueberries, you'll be
doing something good for your body.
For more information
on super foods weight loss, visit the health section
of Life123.com.
Article Source: http://EzineArticles.com/expert/Kristie_Leong_M.D./411770
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