Top Super Foods
It shouldn't be surprising that the top super foods are mostly plant derived. These super foods do not contain artery clogging fats and are cholesterol free. Here is my list of super foods.
Well, super foods pack a strong nutritional punch and have been proved to help fight diseases. They are foods which are packed full of essential minerals, vitamins and complex compounds that are not readily available in most food items. Some nutritional experts now seem to think that the term "top super food" is slightly misleading and that producers and retailers may be fooling the public into thinking that they can guarantee their health by super foods alone. Obviously if you are a heavy smoker and do no exercise, eating all the right foods cannot guarantee you will not get cancer, but eating these foods in conjunction with a healthy lifestyle will benefit your health in many many ways.
List Of Super Foods
Açaí pronounced ah-sigh-ee - is a remarkable berry packed full of antioxidants, amino acids and essential fatty acids. Açaí contains ten times more antioxidants than red grapes and also between 10 - 30 times the anthocyanins of red wine. They also contain healthy fats, dietary fibre and phytosterols which help cardiovascular and digestive health. Found in health food shops and often in juice form.
Almonds are high in monounsaturated fats which have been repeatedly linked with a lower risk of developing heart conditions. They have been proved to lower cholesterol and provide us with healthy magnesium and potassium. Almonds are a good source of fibre, calcium, zinc and iron and a small serving has more protein than an egg.
Apples contain almost 5 times the antioxidant capacity of a banana and more than twice the amount of an orange. Apples also contain the phytonutrient quercitin which prevents the damage of LDL cholesterol which in turn lowers the risk of blocked arteries and heart disease. Apples also contain pectin which is a soluble fibre that is effective in lowering blood cholesterol. Pectin also binds heavy metals in our bodies and removes them from the gut. An apple a day.....
Avocado's provide more heart healthy fat, fibre, folic acid, vitamin E and potassium than any other fruit. They also come out on top when it comes to the anti-oxidant lutein. Lutein has been shown to protect people from cataracts and is also linked with the protection of the cardio system and the prevention of prostate cancer.
Beetroot contains beta-carotene and betacyanin which are powerful antioxidants which are said to improve liver detoxification. Beets have one of the richest sources of folic acid which helps to protect unborn babies from spina bifida. They also contain the mineral silica which helps the body to absorb calcium, so is beneficial for bone health. Beet juice is often used to detoxify and cleanse the body.
Blueberries have been shown to top the list in antioxidants when they were compared with 40 other fresh fruit and vegetables. They contain vitamins C and E but their main health benefit are thought to be from anthocyanins which are natural pigments and are known to be powerful antioxidants which help the aging process in humans. Blueberries are generally considered to be at the top of the top super foods list.
Brocolli has been shown to prevent 60% of cancer related tumours and reduced the size of existing ones by 75%. Brocolli has also shown that it can help reduce the risk of prostate cancer. Brocolli is at the top of the nutrient tree and contains high amounts of vitamins C and A, as much calcium as a glass of milk and is also a good source of fibre.
Cranberries contain unique compounds called proanthocyanidins which prevent certain bacteria sticking to cell walls and therefore help prevent urinary tract infections, stomach ulcers and dental plaque. Cranberries contain among the highest phytonutrient content amongst 21 commonly used fruits and vegetables and have the most potent antioxidant properties. This fruit is fairly new to the top super foods list.
Flaxseeds contain the richest plant source of omega 3 fatty acids which can help reduce heart disease, strokes and inflammatory diseases. Flax contains more of the plant chemical lignan than any other vegetable. Flaxseeds are also rich in high quality protein and contains high amounts of fibre as well as other essential vitamins and minerals.
Garlic has shown it has the ability to prevent the development of breast, skin, colon, stomach, prostate and oesophagus cancers. It boosts the immune system by encouraging the growth of natural killer cells which attack the cancer cells. Garlic contains allicin which is a sulphur which encourages the elimination of cholesterol from the body and helps reduce quantities of unhealthy fats in the body.
Spinach is one of the highest source of vegetable protein and is also the number one source of Alpha Lipoic Acid which is a potent antioxidant and cancer fighter. Spinach is often in the top super foods list and is loaded with lutein which helps prevent cataracts and has a high content of vitamins K and A and is a great source of folic acid. Also contains high amounts of iron and calcium.
Quinoa contains more protein than any other grain and contains the amino acid lysine which is lacking in most grains. Quinoa has the same protein levels to the amount which is found in milk and also contains healthy doses of vitamin B6, thiamin, niacin, potassium, and riboflavin, copper, magnesium and folate.
I always think it is slightly patronizing to say things like this but I will say it anyway. I have a bowl of almonds and cranberries which I snack on during the day, but I change these snacks regularly. Firstly because I want to benefit from various super foods and secondly because I am never that organised to have exactly what I want that day/week and usually just make a snack bowl of whatever I have in the kitchen. Try to add this list of top super foods into your diet and you will benefit your health in many ways. They are easy to add as snacks, or to incorporate into your meals.
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