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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.
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