Super Foods For Super Health
We all hear about the many wonderful foods that are good to eat and good for us. We always hear about eating fruits, vegetables, and nuts. But that’s an extensive list to sort through, and wouldn’t it be simpler to have a few superfoods that you can always turn to? To help you in your endeavors to lead a healthy lifestyle and a healthy life, you can use the list compiled below as a quick reference list of 9 super foods. These superfoods and 14 others can be found in SuperFoods Health-Style, by Steven G. Pratt M.D.
Apples are an excellent food for many reasons, including reducing the risk of heart disease, certain cancers, high blood pressure, and type-2 diabetes. They also benefit the respiratory system by preventing lung cancer and asthma.
By consuming apples, your body gets fiber, potassium, and antioxidants, such as Vitamin C and polyphenols. Studies show that the real benefit comes from the synergistic interaction between these ingredients.
To take the best advantage of apples for your health, eat a wide variety and ensure that you eat the peel, which contains several times more antioxidants than the inside. As they say, eat an apple a day.
When you want to help, your body absorbs more nutrients from the foods you eat and has an avocado too. Fat-soluble phytonutrients, like beta-carotene, are more easily absorbed by the body because of the monounsaturated fat in the avocado.
Avocados also help you keep your weight because they help you feel full, which triggers your body to stop eating. They are calorie rich at 48 calories per ounce, so for best results, eat one-third to one-half an avocado two to three times a week.
Try dark chocolate when you want a little indulgence with your health food. It contains lots of polyphenols which lower blood pressure and is a natural anti-inflammatory. It would help if you kept in mind that blood pressure lowering qualities are only in dark chocolate, but not in its cousin, milk chocolate.
In 2000 a study published by the American Journal of Clinical Nutrition showed that the effect on blood flow from high flavonol cocoa was similar to taking low-dose aspirin. This means that dark chocolate could be used to treat ailments like minor pains or headaches.
For the best results, use Newman’s Own Sweet Dart Chocolate, as Dr. Pratt has found it has more polyphenols than any other dark chocolate. Like avocado, chocolate is high in calories, so shoot for no more than 100 calories daily.
There has been much discussion lately about the benefits of the Mediterranean diet. Well, olive oil is one of the main components of that diet, and its benefits are outstanding. It is an excellent substitute for other oils and fats and has been shown to reduce the risk of breast and colon cancer, lower blood pressure, and improve the health of your cardiovascular system.
For best results, take a tablespoon a day of extra virgin olive oil that is cold pressed and greenish. This green color helps you spot high levels of polyphenols.
Another component of the Mediterranean diet, Garlic, is excellent for your cardiovascular system. Eating garlic regularly reduces your blood pressure, triglyceride levels, and LDL(bad) cholesterol. Garlic also has anti-inflammatory agents and antibiotic properties.
To grab all the health benefits of Garlic, eat one clove several times a week. Raw Garlic is best, but cooked is good too. Remember that dried garlic and garlic supplements don’t have the same benefits as fresh Garlic.
Honey is not often seen on many lists of healthy foods, but don’t let that fool you. Anthony’s daily money increases the amounts of antioxidants in the b, food helps to prevent constipation and reduces cholesterol and blood pressure.
If you are running low on energy, reach for honey, not sugar. Honey does better maintain blood sugar and energy than other sweeteners. And choose dark honey over light ones because they are higher in antioxidants and flavor. One to two teaspoons several times a week should do the trick.
If you want extreme quantities of Vitamin C and E that can reduce the risk of asthma, osteoarthritis, and colon cancer and boost your immune system, grab a kiwi or two. An interesting point to remember is that dietary vitamin E appears to lower the risk of Alzheimer’s. By consuming kiwis, you get vitamin E without the calories that most other vitamin e rich foods contain, like nuts and oils.
Another stellar ingredient is lutein, which lowers the risk of cataracts and macular degeneration. To get all the above benefits and reduce the risk of blood clots, consume one kiwi two to three times a week.
For the benefits of onions, you can just reread the benefits of Garlic because they are pretty much the same.
Try to eat dishes containing onions at least three times a week, and make sure that you let the onion sit for 5 to 10 minutes after you cut it open. If you apply heat too soon, you will deactivate the thiopropanal sulfoxide, the substance in the onion that gives us the most heart benefits. And remember, the more intense the onion, the better it is for you.
Pomegranates are packed with tons of phytochemicals like potassium, which is excellent for lowering blood pressure. Studies also suggest that pomegranates can slow the progression of prostate cancer and reduce the risk of atherosclerosis.
Instead of fighting with the little pulpy seeds to get your dose of pomegranate, try four to eight ounces of 100% juice several times a week. Be sure to stay away from juices with added sugar.