Super Foods You Should Add in Your Diet
10:56 AM
Why Are They So Super?
Ask five nutritionists to
rate the 13 most powerful foods and you'll get five different lists, but many
of the selections will overlap. Why? Because every food provides something
different: Some are a rich source of protein or fiber but void of many vitamins and minerals, while others
contain disease-fighting phytonutrients, vitamins and minerals, but no protein.
The trick, claim experts, is to get a variety of the best foods. The following
[12] power foods are a good place to start.
Avocados
Sure, they're high in
fat, but avocados contain healthful monounsaturated fat, which has been linked to a reduced risk of cancer, heart
disease, and diabetes. "Avocados aid in blood and tissue regeneration,
stabilize blood sugar, and are excellent for heart disorders," says Ed
Bauman, Ph.D., director of Bauman College. They're loaded with fiber (11 to 17
grams per fruit) and are a good source of lutein, an antioxidant linked to eye
and skin health.
Apples
"An apple a day
really does keep the doctor away," says Jonny Bowden, Ph.D., C.N.S.,
author of The 150 Healthiest Foods on Earth. Apples are loaded with the
powerful antioxidants quercetin and catechin, which protect
cells from damage - that means a reduced risk of cancer and cardiovascular
disease, especially if you eat the skin. Research shows that the apple peel
contains five times more polyphenols than the flesh. Apples and their skins
pack a lot of fiber too (about twice that of other common fruits, including
peaches, grapes, and grapefruit), which may help fight the battle of the bulge.
Blueberries
Antiaging superstars,
blueberries are loaded with antioxidants, especially anthocyanins, which have
been shown to improve vision and brain function. Studies show that eating
blueberries slows impairments in motor coordination and memory that accompany aging.
These little berries also reduce inflammation, which is inextricably linked
with virtually every chronic disease from Alzheimer's and Parkinson's, to
diabetes and heart disease. Other studies show that blueberries have much
greater anticancer activity than other fruits.
Cabbage
In the vegetable
world, the Brassica genus reigns supreme, and the cabbage is the most
impressive of the lot. Brassica vegetables (including broccoli, bok choy)
contain compounds called indoles, which have been shown to reduce the risk of cancer dramatically. "Eating cabbage more than once a week
cut men's colon cancer odds by 66 percent," says Bauman. "Cabbage
also stimulates the immune system, kills bacteria and viruses, and is a good
blood purifier." If you go for the red variety, you'll also get a healthy
dose of anthocyanins (the same pigment molecules that make blueberries blue),
another powerful antioxidant with an anticancer punch.
Fish and Fish Oil
Eating fish helps cut
the risk of heart disease, cancer, Alzheimer's, stroke, diabetes, and
arthritis. The fatty varieties may also help alleviate depression. The American Heart Association recommends that adults eat at
least two fish meals per week, especially wild salmon, herring, and sardines,
because those varieties provide the most heart-healthy omega 3s. Avoid
mercury-containing varieties like shark, swordfish, king mackerel, tilefish,
and albacore tuna, says Roberta Anding, M.S., R.D., national spokesperson for
the American Dietetic Association. (Chunk light tuna is okay.)
Garlic
Research shows that
garlic lowers total cholesterol and triglyceride (blood fat) levels,
helping prevent clogged arteries. "Two to three cloves a day cut the odds
of subsequent heart attacks in half for heart disease patients," says
Bauman. "Garlic also tops the National Cancer Institute's list of
potential cancer-preventive foods." Whole baked garlic helps detoxify the
body of heavy metals like mercury (from fish) and cadmium. Garlic also acts as
an antibacterial and antiviral, boosting resistance to stress-induced colds and
infections. Can't stand garlic breath? Chew on a sprig of parsley.
Mushrooms
Used for centuries in
Eastern medicine, mushrooms have powerful effects on the immune system –
especially the maitake, shiitake, and reishi varieties. "Mushrooms such as
maitake help prevent and treat cancer, viral diseases, high cholesterol, and high blood
pressure," says Bauman. In fact, mushrooms are used as an
adjunctive cancer treatment throughout Asia because of their ability to
counteract the toxic effects of chemotherapy and radiation while simultaneously
shrinking tumors. What's more, Japanese researchers have found that regularly
eating shiitake mushrooms lowers blood cholesterol levels up to 45 percent.
Almonds
Almonds are loaded
with fiber and monounsaturated fat, both of which
have been shown to lower cholesterol. According to the Food and Drug
Administration, eating 1.5 ounces of most nuts, including almonds, as part of a
diet low in saturated fat and cholesterol may reduce the risk of heart disease.
And even though almonds are relatively high in fat and calories, studies show
that eating almonds can actually help with weight loss (their protein, fiber,
and monounsaturated fats provide the feeling of fullness, preventing
overeating).
Eggs
The best protein source
on the planet, eggs consistently outrank milk, beef, whey, and soy in the
quality of protein they provide. In addition to containing all nine essential
amino acids, eggs are loaded with nutrients. "And for God's sake, eat the yolks,"
says Bowden. People avoid the yolks because they fear cholesterol, but egg
yolks contain choline, which helps protect heart and brain function and prevents
cholesterol and fat from accumulating in the liver.
Flaxseeds
Loaded with
alpha-linolenic acid, an essential fatty acid that helps reduce inflammation, flaxseed has been used for centuries for medicinal and health
reasons. Gandhi himself proclaimed, "Wherever flaxseed becomes a regular
food item among the people, there will be better health." Bauman adds,
"The seed itself has terrific nutritional value, very usable protein,
tremendous fatty acids, and minerals like magnesium, potassium, and zinc."
Additionally, they're a great source of fiber.
Pomegranates
Pomegranates have up
to three times the antioxidants of red wine and green tea – and the juice has
been shown to reduce artery-clogging plaque, which in turn prevents heart disease and stroke. Research shows that
long-term consumption of pomegranate juice may also help slow aging and protect
against cancer.
Dark Chocolate
When it comes to
chocolate, bitter is better – at least in terms of health. The benefits of
chocolate come from flavonols and antioxidants (the same disease-fighting
chemicals found in cranberries, apples, strawberries, and red wine). The
caveat: Only real cacao contains flavonols, so look for chocolate that boasts a
high percentage of cacao (60 percent or more). Dark chocolate also has fewer calories than other varieties,
and when eaten in moderation, it lowers unhealthy LDL cholesterol and prevents
plaque from building up in your arteries.
“13 Most Powerful
Superfoods” by Amy Paturel, MS, MPH. Read more: http://www.everydayhealth.com/photogallery/superfoods.aspx?xid=tw_weightloss_20111121_NL#/slide-14
Best Teen Diets recommends healthy well balanced
eating that includes fruits, vegetables, whole grains, protein and low-fat or
fat-free dairy. We offer nutrition information to teens, parents and educators
that emphasizes the importance of healthy eating for teens. For more
information regarding healthy teens visit www.bestteendiets.org
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