Super Foods-Eat These Daily!

Do you know that "an apple a day can keep the doctor away"? Well that's what this famous saying indicates. Now maybe it won't keep the doctor away completely but it sure has some tremendous health benefits. It's considered by Dr. Steven Pratt, MD to be a "superfood." A "superfood" is a whole food. And whole foods are foods that are unprocessed or are minimally processed in such a way that none of the nutritional characteristics have been intentionally modified. For example, canned foods are processed. Not only have apples been proven to be potent weapons against cancer, heart disease, asthma, and type 2 diabetes but other fruits and vegetables have some remarkable health benefits as well. For instance, strawberries and raspberries contain a compound called ellagic acid. One of the best cancer fighters Mother Nature ever created. When eating these fruits this compound enters the bloodstream to help vanquish cancer cells on contact.

Turmeric-This antioxidant, antiseptic and anti-inflammatory spice gives curry its distinctive taste. It's a prominent medicinal tool in ayurveda, the ancient medical tradition that began in India, where turmeric is widely used and the prevalence of the four most-common US cancers is 10 times lower. Researchers attribute part of this to curcumin, a compound gives turmeric its deep golden color, and studies suggest curcumin may protect against cancer and Alzheimer's and also improve circulation, prevent blood clotting and tame a variety of pains.

Coconut Oil-A heart-healthy antioxidant that can keep your body running smoother in a few different ways, coconut oil can help bolster your body against viruses and bacteria that can cause illness. It can also boost thyroid function and blood-sugar control as well as aid with digestion, reduce cholesterol and keep weight balanced

Chia Seeds-Rich in antioxidants, vitamins, minerals and fiber, this super seed also contains 500% more calcium than milk and the same amount of omega-3s as wild salmon.
Chia – yes, the same seed that used to grow the "fur" on Chia Pets – also has an appetite-suppressing quality, helping you feel full and making them an ideal food for your weight-loss regimen – especially for stress eaters!

How to use them: Stir two tablespoons of “whole” or “raw” chia seeds into a glass of water and wait a few minutes, drinking them down before the seeds absorb the water and stiffen too much. Try them after breakfast and lunch to curb mid-day cravings.

Cocoa-Don’t say “no” to chocolate! Cocoa can help put a smile on your face, containing hundreds of compounds that boost endorphins and serotonin, two of the best-known chemicals responsible for making us happy. It’s also loaded with flavonoids, chemicals found naturally in plants that may help fight a wide array of conditions – including diabetes, strokes and heart disease – and flavonols, which can relax your blood vessels and thin your blood, lowering your blood-pressure numbers naturally. How to use it: To get the benefits of flavonoids, make sure to get dark chocolate that’s at least 70% cocoa. If you’re not sure, get bars that are labeled “pure,” “dark” or “unprocessed." You can also sprinkle it on oatmeal or other foods that could use a chocolate kick.

Blueberries-Did you know that much of the power of blueberries lies in their color? That deep-blue hue is a by-product of flavonoids — natural compounds that protect the brain's memory-carrying cells (neurons) from the damaging effects of oxidation and inflammation. Since blueberries are one of the best sources of flavonoids you can find, it's no surprise that this superfood has been shown to help preserve memory function. Blueberries, like other berries, also have a high water content, which makes them hydrating for your skin and other cells of the body.

Spinach-Popeye was definitely on to something — eating spinach even before we knew about superfoods! Spinach is filled with antioxidants, including vitamin C and beta-carotene, as well as lutein and zeaxanthin — a duo that acts like sunscreen for your eyes and guards against macular degeneration. One cup of fresh spinach leaves also provides almost double the daily requirement for vitamin K, which plays an important role in cardiovascular and bone health. And of course you can't forget that spinach is a great vegetarian source of iron, which keeps your hair and nails strong and healthy. Use fresh spinach leaves as a base for salad or sauté it and add to an omelet.

Pistachio Nuts-Nuts offer a nutritious package of protein, fiber, and heart-healthy unsaturated fat, making them one of nature's perfect foods. Pistachios are especially rich in phytosterols and soluble fiber — two natural plant compounds that have been shown to lower total and LDL ("bad") cholesterol levels. Pistachios are my nut of choice when it comes to weight loss. Thirty pistachios will cost you only 100 calories (per nut, they're the least caloric of all) and because they're in a shell, eating them will slow you down!

Red Bell Peppers-A little known fact: one red bell pepper has twice as much vitamin C as an orange. Vitamin C is a powerful antioxidant that helps clear your body of free radicals and keeps your skin and blood vessels healthy and strong. The vitamin C in bell peppers may also help prevent arthritis or slow the progression of the disease. Red bell peppers also deliver beta-carotene and lycopene, two more antioxidants that have been associated with decreased risk of eye diseases like cataracts. And, thanks to their high water content, bell peppers of all colors are a high-volume, low-cal food that's very figure-friendly.

Beans-Beans are a fabulous source of vegetarian protein and fiber, two nutrients that help you stay full and satisfied. The protein and fiber in beans also tempers the rise in blood sugar that occurs after a meal, which can help stabilize mood. The fiber in beans also helps keep you regular (every half cup serving adds another 7 g of fiber to you daily total) Beans are low in fat and a good source of magnesium and potassium, nutrients that work together to lower blood pressure and keep your heart and blood vessels healthy. Added bean bonus: They're inexpensive! So stock up on canned, no-salt added varieties and add them to soups, salads, stews, and more!

Egg Whites-Egg whites are a versatile low-calorie, fat-free, high-quality protein choice. For only 17 calories you get 4 g of protein per egg white — talk about lean protein! Egg whites can help you maintain strong bones, muscles, nails, and hair. Plus, all that protein will help you stay satisfied for hours after a meal. Egg whites can be eaten hard-boiled on their own, enjoyed as a topping for salad, or substituted for whole eggs in egg salad; they can also be used as the base of a vegetable omelet or in place of whole eggs in baked goods.

Oats-You've probably heard that it's good to eat oats if you have high cholesterol. That's because whole grain oats are one of the best sources of soluble fiber, which, in addition to lowering cholesterol, helps keep blood sugar levels under control. Trade in your cream of wheat or sugary breakfast cereal for a bowl of wholesome oats topped with berries and chopped nuts for extra nutrition!

Pumpkin-Pumpkin is good for a lot more than carving jack-o'-lanterns on Halloween — it's loaded with nutrients that will help your heart, bones, eyes, and skin. Beta-carotene and potassium are the two standouts here: Beta-carotene is an antioxidant that helps rejuvenate skin, protect your vision, and may even reduce risk of arthritis. Potassium is a mineral involved in lowering blood pressure and maintaining healthy bones. Use fresh or canned (no-sugar-added) pumpkin in stews, soups, pies, or pureed as a side dish — or add a scoop to some nonfat vanilla yogurt for a yummy snack.

Apples-An apple a day is perhaps one of the most delicious prescriptions ever made. Apples are a powerful source of antioxidants, including polyphenols, flavonoids, and vitamin C, as well as good source of fiber, and potassium. There are only 47 calories in an average sized apple. The secret behind the super antioxidant capacity of the apple is its skin. The apple skin alone provides two to six times the antioxidant activity of the apple flesh alone. So it is important to eat the skin to obtain the full health benefits of apples.

Avocados-How about a buttery green fruit that you can spread on a sandwich, dice into a salad, or mash into America's favorite dip? If avocados were only delicious and versatile, they would still be a treat worth serving frequently. Recent research has demonstrated that avocados also offer some surprising and powerful health benefits. One of the most nutrient-dense foods, avocados are high in fiber and, ounce for ounce, top the charts among all fruits for folate. potassium, vitamin E, and magnesium. Indeed, the very impressive health benefits of eating avocados regularly have encouraged me to adopt them as a new Super food

Broccoli-It was 1992 and then President George Bush made a daring proclamation: “I’m president of the United States and I’m not going to eat any more broccoli”. The horrified gasps of nutritionists could be heard from sea to shining sea. But in the end, broccoli triumphed. Perhaps in part because of the president’s statement, the press took up the cause of broccoli, and anyone who’d doubted its power as one of our most valuable foods ultimately became a believer. The timing was right for broccoli: in that same year, a researcher at Johns Hopkins University announced the discovery of a compound found in broccoli that not only prevented the development of tumors by 60 percent in the studied group, it also reduced the size of tumors that did develop by 75 percent. Broccoli is now one of the best-selling vegetables in the United States. There are only 30 calories in one cup of broccoli .

Cinnamon-A New Winter Super Spice,what could be more welcome and delicious than a warm mug of apple cider sprinkled with cinnamon or a cinnamon baked apple with crushed nuts on a cold winter day: cinnamon is welcome all year round, but its special scent is a particular treat in the winter months. It’s exciting to learn that cinnamon has actual health benefits. Cinnamon, that delightful spice eliciting memories of Grandma’s kitchen and the comforts of home, is actually more than a delicious addition to foods. One of the oldest spices known and long used in traditional medicine, cinnamon is currently being studied for its beneficial effects on a variety of ailments. Indeed, recent findings on the power of cinnamon to promote health, in particular its benefits for people with type II diabetes have elevated it to the status of a Super Spice.

What could be more welcome and delicious than a warm mug of apple cider sprinkled with cinnamon or a cinnamony baked apple with crushed nuts on a cold winter day: cinnamon is welcome all year round, but its special scent is a particular treat in the winter months. It’s exciting to learn that cinnamon has actual health benefits .Cinnamon, that delightful spice eliciting memories of Grandma’s kitchen and the comforts of home, is actually more than a delicious addition to foods. One of the oldest spices known and long used in traditional medicine, cinnamon is currently being studied for its beneficial effects on a variety of ailments. Indeed, recent findings on the power of cinnamon to promote health, in particular its benefits for people with type II diabetes have elevated it to the status of a Super Spice.

Extra Virgin Olive Oil-If you were to make one change in your kitchen—one single simple adjustment—to promote health and gain substantial benefits in countless ways, it would be: Use extra virgin olive oil in place of other fats. So many studies have verified the health-promoting qualities of extra virgin olive oil that the European Union has embraced it as the oil of choice, and is investing more than thirty-five million euros to promote consumption in its member states. In the U.S., the FDA, for only the third time, granted a qualified health claim for conventional foods containing olive oil. These foods are allowed to carry labels saying they may reduce the risk of coronary heart disease.

Olive oil—made from the crushing and pressing of one of the oldest known foods, olives—has been enjoyed since as early as 3000 B.C. It is a staple of the extraordinarily healthy Mediterranean diet, and it is now believed that the consumption of olive oil is a prime reason for the positive aspects of this particular diet.
It seems that the heart-healthy effects of olive oil are due to a synergy of health-promoting compounds. The monounsaturated fat in olive oil has various impressive health benefits

Garlic- a small and humble-looking vegetable, plays a huge role in the major cuisines of the world. It's hard to imagine Italian, French, or Asian cooking without garlic. The big news on garlic isn't its ability to flavor a dish, but rather its considerable role as a health promoter. Indeed, recent findings on the power of garlic to fight cancer and cardiovascular disease, as well as its anti-inflammatory and antiviral properties, give garlic the bona tides to elevate it to SuperFood status.

Garlic, a member of the lily, or allium, family, traces its origin to Central Asia. Garlic is a major flavoring agent, particularly in Mediterranean cuisine, but as far back as 2600 B.C., it was used by the Sumerians as medicine. One of the oldest cultivated plants in the world, garlic was recognized by early civilizations as a source of strength and was mentioned in the Bible. Indeed, throughout the history of civilization, the medicinal properties of garlic have been prized, and it's been used to treat ailments, including atherosclerosis, stroke, cancer, immune disorders, cerebral aging, arthritis, and cataract formation

Honey-No wonder the word “honey” is a term of endearment. What could be sweeter and more appealing than the rich golden liquid? I’ve long enjoyed the delights of honey on cereal, toast, yogurt, and pancakes, and as a sweetener for green tea, and I’m sure once you know about the nutritional benefits of honey, you’ll be eager to use it more frequently.

Honey-Honey is much more than just a liquid sweetener. One of the oldest medicines known to man, honey has been used in the treatment of respiratory diseases, skin ulcers, wounds, urinary diseases, gastrointestinal diseases, eczema, psoriasis, and dandruff. Today, we know the validity of these timeless treatments, as research has demonstrated that honey can inhibit the growth of bacteria, yeast, fungi, and viruses.

Pomegranate-Did you know that it may have been a pomegranate – not an apple - that tempted Eve in the Garden of Eden? Ancient and beloved, the pomegranate figures prominently in history and mythology. The art, literature and culinary traditions of Europe, the Middle East, Africa and India all revere the mighty garnet colored jewel One of the joys of the autumn season, pomegranates have been around since ancient times and their health benefits have long been recognized. A study in autumn colors, pomegranates can range from yellow-orange to red to deep purple. Rich in potassium, vitamin C, polyphenols and vitamin B6, pomegranates are real phytochemical powerhouses. Pomegranate juice may have two to three times the antioxidant power of equal amounts of green tea or red wine. In one study published in the American Journal of Clinical Nutrition, pomegranate juice was a potent fighter in the battle against atherosclerosis. As little as ¼ cup of pomegranate juice daily may improve cardiovascular health by reducing oxidation of LDL cholesterol. In addition, animal studies suggest that pomegranates may cause regression of atherosclerotic lesions. It’s unfortunate that many of us avoid pomegranates because it takes some work to get to the seeds.

Tea-How about a SuperFood that’s cheap, has no calories, is associated with relaxation and pleasure, tastes good, and is available everywhere, from the finest restaurants to the local diner? And how about if that food lowered blood pressure, helped prevent cancer and osteoporosis, lowered your risk for stroke, promoted heart health, played a probable role in preventing sunlight damage to the skin (such as wrinkles and skin cancer), and contributed to your daily fluid needs? Tea is all that. If you’re not sipping orange pekoe at the office, gulping refreshing brewed iced green tea on the tennis court, or enjoying some Earl Grey after dinner, you’re missing an opportunity to improve your health and longevity with tea, the world’s most popular SuperFood.

According to legend, the discovery of tea occurred quite by accident in 2700 B.C. in the reign of the Chinese emperor Shen Nung. As the emperor rested beneath a shade tree, a servant boiled some drinking water nearby. A breeze came up and blew some leaves from a nearby wild tea tree into the pot. The emperor, impatient to drink, sipped the water and was delighted with the taste. Thus was born a drink that is, after water, the most popular drink in the world. There air mine than 3,000 varieties of tea available around the world, and it’s a beverage that, because of its complexity and variety, attracts both connoisseurs and ceremony. From the British institution of tea time to formal Japanese tea ceremonies, no other beverage, save perhaps wine, inspires such ritual and debate.

While the savoring of tea’s culinary attractions is an ancient pastime, the health-promoting properties of the beverage have recently drawn wide attention. Interest in the medicinal properties of tea has ebbed and flowed over the centuries, but it hasn’t been until recently that research has confirmed ancient suspicions: tea—the simple, common beverage—is a healthy drink.

Walnuts-Once upon a time (actually not very long ago), people came to believe that fat was a murderous monster and the ideal diet was completely devoid of daily fat whatsoever. It was the era of fat-free. Fat-free salad dressings, non-fat cakes and cookies, non-fat soups and casseroles. Even bottles of fruit juices proudly trumpeted “a fat-free food” on their labels. (Was there ever a fatty cranberry juice?) Why this fear of fat? It all started as a well-intentioned campaign to improve health. The second half of the twentieth century saw an alarming epidemic of heart disease. Countless studies sought reasons for this epidemic. It became clear that smoking, a sedentary lifestyle, and a high-fat diet were linked to the rising tide of cardiovascular disease. The lesson was obvious: to reduce your risk of heart disease, a major killer, you should cut as much fat as possible out of your diet. Cholesterol became a household word and Americans became fat-phobic .

People have a predictable response when they learn that nuts are a SuperFood. Most say, “I can’t eat nuts: they’re too fattening. I can’t even have nuts in the house. If they are around, I eat them.” These responses are understandable; nuts are just plain delicious.

Certainly nuts are high in calories, but they have extraordinary health benefits and are an important addition to your diet. And we’ll give you some tips on how to enjoy them judiciously so you won’t get fat. First a simple fact: Eating a handful of nuts about five times a week will reduce your chances of getting a heart attack by at least 15 percent and possibly as much as 51 percent. That’s how powerful nuts are.

As a new nutritional era emerges that moves well beyond macronutrients like fat and protein and into the exciting world of phytonutrients, nutritionists are rediscovering these little nutrition powerhouses. We can safely say that nuts will play an important role in maximizing the human health span during this century.

Sweet Potatoes-Sweet Potatoes

The women of Okinawa, Japan (who also happen to be the world's longest living ladies) enjoy a purple sweet potato they call imo every day for breakfast, lunch and dinner. Rich in beta-carotene and boasting 150% more antioxidants than blueberries, sweet potatoes are also super high in heart-healthy vitamin A. They’re also packed with vitamin C to keep your immune system strong, especially during cold and flu season. If you can't find imo specifically, our orange sweet potatoes pack a similarly healthful wallop.

How to use them: Substitute sweet potatoes for regular potatoes. Bake them or mash them, but avoid dousing them in sugar or syrups to keep their rich nutritional value intact. You can also microwave or steam them with as little water as possible to retain the maximum amount of nutrients.

Red Wine-We saved the best for last! Red wine, made with the dark skin and seeds of grapes, is rich in polyphenols, a type of antioxidant that includes resveratrol, and resveratrol, a natural plant compound, has antioxidant and inflammatory properties. Research shows that it can prevent blood clots and inhibit the growth of cancer cells; other studies show it may have a positive impact on longevity. Resveratrol has also been shown to have very powerful cancer-fighting properties and to inhibit lymph, liver, prostate, stomach and breast cancers.

How to use it: One glass of red wine a day should do it! If you don’t drink, opt for grape juice.

Mustard Greens

If you guessed its seeds are used to make mustard, you were right! One of the diet staples of the Greek island Icaria, where 1 in 3 people live to the age of 90, these spicy greens are rich in vitamin K (which most Americans are deficient in) and are good for your blood and bone strength. They’re also rich in natural substances called sulforaphanes that, when eaten, help the body get rid of bile acid in our gut. Bile acids are used by the body to make cholesterol, so the less bile acid results in less cholesterol.

How to use them: Eat them as the Icarians do: Boil and then toss with a little virgin olive oil and lemon. They are tasty raw in a salad, but researchers have actually shown that steaming mustard greens makes them even more potent in their ability to lower cholesterol.

Beet Juice-You know to eat your greens, but you should eat your reds, too. The rich color in beets comes from the cancer-fighting antioxidant betalain, a cancer-fighting phytonutrient. Besides their liver-protecting qualities, beets also dilate your vessels so blood flows more easily and contain iron, which helps deliver oxygen throughout the body and fights anemia.

How to use them:While eating whole foods is the ideal way to get all its nutrients, juicing beets guarantees you get 100% of the phytonutrients, which also help lower your blood pressure. (Cooking or fermenting decreases their nutrient content!) One or two cups of juice a day can help lower your blood pressure. For an easy and inexpensive dose of your daily value of beets.

Lingonberries-If you’ve ever been to an IKEA, then you’ve probably seen this potent superfruit! With 30% more antioxidant power than blueberries, not only do these Scandinavian berries help fight cancer and diabetes, they're a natural antibiotic – and they can prevent bad cholesterol from damaging your arteries, which help avoid heart attacks and stroke. Studies have also shown lingonberries can lower inflammatory molecules, block oxidants from destroying tissue and help the body replace important antioxidants, which we need to protect vessels and nerve tissue and to reduce potential damage from inflammation.How to use them: Though they’re not widely available, luckily you only need a tiny amount to get their anti-aging benefits. You can find lingonberries in juice form in some health-food stores, order them in powdered form online or buy them in a jam or frozen. If you have diabetes, blood-pressure challenges or inflammatory concerns, try this smoothie: Add a tablespoon or two of the frozen berries (or the jam) with a cup of non-sweetened almond milk and three-quarter cup of ice and blend

Wild Salmon have an incredible array of health benefits that go well beyond just their nutrient value are considered superfoods. These foods are typically loaded with a combination of critical fatty acids, anti-oxidant phytonutrients and essential amino acids. Wild-caught salmon found in non-polluted waters is an extraordinary superfood.
Wild salmon is rich in long-chain omega-3 fatty acids that are essential for healthy neurological and cardiovascular function. Astaxanthin is a unique carotenoid anti-oxidant that gives salmon its pink color. This phytonutrient is produced naturally in specific algae that pass on its free radical scavenging effects to the sea animals such as salmon that eat them.
Wild salmon naturally feed on red algae and accumulate astaxanthin within their muscle tissue, giving them their characteristic pinkish-red color. Salmon are one of the strongest animals in the world, possessing an incredible ability to swim upstream against strong currents. Astaxanthin is credited with providing the anti-oxidant protection that gives them the amazing strength and endurance to swim up rivers and waterfalls.