Most of us know that we need to make healthy food choices and that it is important for our good health; however, not many people know that some foods can actually promote health and that they are common, everyday foods that are readily available and yummy to eat!
Some foods are so packed with goodness and nutrients that they help to prevent and even reverse signs of illness and ageing. These foods are called super foods and if you eat them regularly, you will have a long, happy and healthy life. If you have never heard of this before, then I’d suggest you follow this link to the SuperFoodsRx website or go and get yourself a copy of the book titled SuperFoods by Steven Pratt, MD and Kathy Matthews. There you will find a ton of information about what these super foods are, why they are so good for you and what illnesses they help prevent. It is incredibly fascinating and you’ll be amazed at what the researchers have discovered about the effect of different foods on our health. I discovered this many years ago and have been eating a lot of these foods on a daily basis. It only takes a little bit of thought and perhaps a bit of planning to incorporate them in your diet and recipes. But if you don’t have time right now to look into it further, here is a brief summary:
|
Superfood |
Health Benefit |
| Apples | Apples are high in fiber and that helps reduce the risk of developing heart disease. Apples have also been linked to the prevention of lung cancer, improved pulmonary (lung) function, and the prevention of type II diabetes. |
| Avocado | Avocadoes are packed with monounsaturated fat. The monounsaturated fat in avocados is oleic acid, which may help lower cholesterol. |
| Beans | Beans are a great alternative to meat, as they are a low-fat source of protein. They are a great source of fiber, B vitamins, iron, folate, potassium, magnesium, and many phytonutrients. All this is important for a healthy heart, good blood sugar, to prevent obesity and lower the risk of cancer. |
| Blueberries | Blueberries are packed with phytonutrients. Research has shown that phytonutrients help the body cells communicate with each other more efficiently, prevent mutations at the cellular level and prevent the proliferation of cancer cells. |
| Broccoli | Broccoli is one of the most nutrient-dense foods known and is a powerful weapon in our prevention against cancer. It also boosts the immune system, lowers the incidence of cataracts, supports cardiovascular health, builds bones and fights birth defects. |
| Cinnamon | Cinnamon has a positive effect on blood glucose levels and is shown to have powerful antibacterial properties. |
| Dark chocolate | The cocoa content in dark chocolate helps to lower blood pressure, increase blood flow, and ultimately contributes to a healthy heart. |
| Extra virgin olive oil | Due to its monounsaturated fat, extra virgin olive oil helps to reduce your risk of breast and colon cancer, lower your blood pressure and improve your cardiovascular health. |
| Garlic | Garlic has a rich variety of sulphur-containing compounds. It helps to fight cancer and cardiovascular disease, as well as having anti-inflammatory and antiviral properties. |
| Honey | Honey’s most important benefit is its antioxidant ability. It also helps to increase the numbers of good bacteria in the colon, reduce levels of toxins in the intestine, prevent constipation, and reduce cholesterol and blood pressure. |
| Kiwifruit (Kiwi) | Kiwifruit are extremely rich in vitamin C. They also have folate, potassium, fiber, carotenoids, polyphenols, chlorophyll, glutathione, pectin and vitamin E. They help to reduce the risk of cancer, heart disease and stroke. |
| Low fat yogurt | Yogurt is full of probiotics, which promotes and helps preserve intestinal health. |
| Oats | Oats are low in calories as well as high in fiber and protein. They’re a rich source of magnesium, potassium, zinc, copper, manganese, selenium, thiamine, and pantothenic acid. Oats contain beta glucan, which significantly helps to reduce cholesterol. |
| Onions | Eating onions regularly has been associated with a reduced risk of many cancers. Onions also contain several anti-inflammatory compounds that help with inflammatory conditions like osteo- and rheumatoid arthritis, the allergic inflammatory response of asthma and the common cold. Onions also exhibit antimicrobial activity against a range of bacteria and fungi. |
| Oranges | Oranges are well known for their high vitamin C content. They support heart health and prevent cancer, stroke, diabetes, and a host of chronic ailments. |
| Pumpkin | Pumpkin has an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E. Pumpkin contains one of the richest supplies of bio-available carotenoids known, which lowers rates of heart disease, reduces the risk of some cancers, and decreases the risk of cataracts and macular degeneration. |
| Soy | Consuming soy protein can result in significant reductions in total cholesterol. Researchers have found that soy has a positive role in preventing cardiovascular disease, cancer and osteoporosis, as well as helping to relieve menopausal and menstrual symptoms. |
| Spinach | Spinach has been found to help prevent cardiovascular disease, many cancers, age-related macular degeneration and cataracts. As well as iron, spinach also contains carotenoids, antioxidants, vitamin K, coenzyme Q10, B vitamins, minerals, chlorophyll, polyphenols, betaine and omega-3 fatty acids. |
| Tea | Drinking tea helps to lower blood pressure, prevent cancer and osteoporosis, lower your risk for stroke, promote heart health and contributes to your daily fluid needs. |
| Tomatoes | Tomatoes contain a powerful antioxidant called lycopene. They are also full of a wide variety of nutrients such as potassium, beta-carotene, alpha-carotene, and various polyphenols. They contain small amounts of B vitamins as well as folate, vitamin E, magnesium, manganese and zinc. |
| Turkey | Skinless turkey breast is one of the leanest meat protein sources you can eat. It contains nutrients such as niacin, selenium, vitamins B6 and B12, and zinc. These nutrients are good for heart health and also help to lower the risk of cancer. |
| Walnuts | Eating nuts regularly reduces your risk of developing coronary heart disease. Nuts will also reduce your risk of diabetes, cancer and many other chronic ailments. Walnuts are the best super nut because they are one of the few rich sources of plant-derived omega-3 fatty acids and have more concentrations of other nutrients than a lot of the other nuts. |
| Wild salmon |
Salmon is one of the richest, tastiest, readily available sources of marine-derived omega-3 fatty acids. Regularly eating salmon helps you to achieve optimal protection against a multitude of diseases that have been associated with low intakes of these critical fats. |
I don’t know about you but for me, I’d much rather up my intake of these nice foods than have a lifetime of medication and illness. I start my day with a good wholesome (and home made) muesli with yogurt and soy milk, and it keeps me full for hours.
