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Wednesday, October 5, 2011

Super-Foods that will Save Us

The list of Super Foods, fortunately, is growing. Everyone has a slightly different list, I have found. But all the foods are ones that have been found to be packed with nutrition and scientifically proven to provide many health benefits.

Here is the current list of SuperFoods-

Almonds and Walnuts- lower both total and LDL cholesterol levels
Avocados- rich in monounsaturated fat and fiber; source of plant sterol and antioxidants
Bell Peppers-great source of beta-carotene and Vitamin C; rich in bioflavins and phenols
Apples-low in calories, high in soluble fiber, which helps lower cholesterol
Blueberries- great source of antioxidants and dietary fiber
Citrus Fruit- lots of Vitamin C, folate, thiamine, and potassium
Cruciferous Vegetables (broccoli, cauliflower. brussel sprouts, bok choy, for instance)- have unique sulfur-containing compounds that are felt to be cancer protective.
Low Fat Milk- excellent source of calcium
Garlic- linked to anti-clotting, cholesterol lowering and cancer protection
Legumes (including beans, peas, lentils, peanuts & soy)- a vegetarian source of protein, low in calories and saturated fat, and good source of Vitamin B6, potassium and zinc
Melons- good source of lycopene and Vitamin C which reduces LDL  and overall cholesterol levels in the blood; it may also reduce macular degenerative disease, and lung, cervix, bladder, prostate and skin cancers
Virgin Olive Oil- good source of monounsaturated fat and polyphenols which are considered to lower cancer and coronary artery disease because of having antioxidants and anti-inflammatory properties
Plant Stanols and Sterols- lowers cholesterol
Red Wine- contains bioflavinoids, phenols, resveratol, and tannins which have antioxidants and anticlotting properties, also raises HDL
Salmon- rich in omega-3; also a source for protein and iron
Spinach- source of Vitamins A, B6, C & K; also riboflavin, folate and potassium
Squash- great source of beta-carotene, potassium, fiber, folate and Vitamins A & C
Sweet Potatoes- high in fiber, beta-carotene, Vitamins B6 & C, folate and potassium
Tea (green or black)- contains antioxidants, bioflavonoids and tannins
Tomatoes- rich in lycopene, Vitamin C, folate and potassium
Vegetable Juice- an easy way to include a variety of vegetables in your diet with all their benefits
Whole Grains (brown rice, oats, wheat germ and whole wheat)- source for Vitamin E, zinc, thiamine, folate, magnesium and fiber




As Drs. Flanigan and Sawyer state in their book, Longevity Made Simple:

Healthy foods (SuperFoods) not only lower your weight and cholesterol levels and provide the essential vitamins, minerals, and nutrients you need on a daily basis, but they also work at a biochemical level to reduce oxidative stress, reduce inflammation, improve the elasticity of your arteries, improve insulin sensitivity, improve blood pressure, and decrease clotting tendencies. This is important becasue these mechanisms have been found to play a role in preventing heart disease, stroke, cancer, and diabetes.

The challenge now is to build these foods into our daily diet and each meal to reap the full benefit of their "superness".