Superfoods: What are they? How can they help us?
Imagine a superfood -- not a drug -- powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood. Did I happen to mention that there are no side effects? You'd surely stock up on a lifetime supply. Guess what people? These life-altering superfoods are available right now in your local supermarket and possible in your back yard.
I have stumbled upon a list of 25 super foods that I would like to share with everyone. They are in no particular order and I will have them posted on my website at Elizabeth Sampson dot com on the articles page.
Like everything know the source of your food. Know where you food comes from how it is grown and above all remember that everything should be eaten in moderation. Statistics have proven that those people who eat fish and have a balance diet as a regular part of their regime live longer and healthier lives than those who don’t.
1. Salmon or Tuna or Mackerel .. A low-cal way to get loads of lean protein, omega 3 fatty acids, B vitamins, selenium, and vitamin D. And lots of other health benefits.. Now I know you are going to ask about the issues of mercury in fish as we are polluting our food chain… So this is important to know where your fish comes from. The positive benefits of eating fish far outweigh any of the negatives. For those of you with arthritis and joint disease eating fish is a great lubricant for your joints.
2. Olive Oil – This is a key ingredient in Mediterranean cuisine, and a major factor in their low rate of heart disease, depression and cancer. Olive oil is a potent disease-fighting liquid, High in Vitamin E, a powerful anti-aging antioxidant. Plus it doses the good vs bad stuff with cholesterol. Not as good at internally lubricating the joints as fish /cod liver oil but not bad. Look for the Extra Virgin Olive oil and for the first cold pressed. Most people will tell you not to cook with extra virgin olive oil but I do. Now I don’t mean fry foods in it.
3. Oats – Noting starts the day better than Muesli or Porridge. Helps lower cholesterol and fats forming on your blood vessel walls. Fiber fills you up with slow release energy and saves you feeling hungry for longer so you don’t snack on rubbish. High levels of Vitamin E and antioxidants. If you are like me and gluten sensitive then choose a grain like Quinoa. I eat the Quinoa Flakes for breakfast and it is just like oatmeal. Just add your blueberries and walnuts for extra flavor.
4. Broccoli – Contains powerful antioxidants regular servings may help prevent heart disease, bowel, stomach, breast and lung cancers. Plus beta-carotene which the body helps convert to Vitamin A.
5. Basil and other herbs and spices – Apart from adding flavors to cooked food in moderation they can provide other health benefits. Basil oil has potent antioxidant, anticancer, antiviral, and antimicrobial properties. Oregano is high in antioxidant activity, due to a high content of phenolic acids and flavonoids, also has antimicrobial activity against food-borne pathogens. Find out for yourself the benefits of using herbs and spices to your health. Make yourself a little container garden of spices and place it outside your kitchen or in your kitchen.
6. Pumpkin seeds – You can buy these in bulk at your local health food store. Contains: Omega 3, Alpha Linolenic Acid (helps blood flow, cardiovascular health, brain function and immunity) Protein, vitamin E and antioxidant minerals Selenium and Zinc
7. Red Kidney Bean – Good for protein, fill you up and are a slow release energy food rich in cholesterol lowering fiber. Could have had other pulses and lentils here as well, which all have other health benefits.
8. Yogurt – live bio yogurt or a pro-biotic yogurt. Calcium and vitamin B, plus aids your digestion, aids bone strength and helps prevent osteoporosis. Good with fruit nuts and berries if you’re in a rush at breakfast or just mix with your porridge or muesli. Perfect for those who are diagnosed with celiac disease. Check your labels when choosing yogurt.
9. Soy/ soya bean –Soy helps prevent cardiovascular disease, cancer, and osteoporosis, and helps relieve menopausal and menstrual symptoms. Soy milk is a good substitute for cow’s milk
10. Tomatoes – Loads of nutrients and next to no calories. Health benefits ; taken often in all forms reduces the risk of Prostate Cancer by 35%. Source of lycopene (antioxidant) and vitamin C. Did you know the cheap tins of tomatoes are exactly the same as the expensive brands.
11. Almonds /Walnut – Almonds raise HDL cholesterol (the good) while lowering LDL cholesterol (the bad one) so overall decreasing risk for heart disease. Source of vitamin E, B, Calcium, Iron, Zinc. Walnuts are rich in omega 3 and magnesium plus other goodies. Once again moderation as they are high in calories
12. Turkey – A low fat source of protein contains tryptohan which converts to serotonin. Rich in zinc and iron, in the dark meat. Raises dopamine which boosts alertness. plus trace mineral selenium, plus niacin and Vitamin B. 50% Less fat than beef and 30% less calories. Can’t get Turkey… eat Free range Chicken.
13. Tea – A cup of tea is the ultimate relaxant, Tea leaves contain more than 700 chemicals. Proven to aid the immune function of the human body, it also helps with prevention of coronary heart diseases and diabetes by reducing the blood-glucose activity. Green tea is the best choice in this department.
14. Oranges/ Grapefruit – What’s not to like here, contains vitamin C which helps make Collagen for healthy younger looking skin, keeps the blood vessels healthy, fights bacteria and viruses. Also has Bioflavanoids which is good for the eyes and pectin, which lowers your cholesterol.
15. Apples – The ultimate snack food. Research suggests that apples may reduce the risk of colon, prostate and lung cancer. Many other fruits and vegetables have far more vitamin C and fiber, than apples. but they are a rich source of other antioxidant compounds and help regulate bowel movements and may thus reduce the risk of colon cancer. They may also help with heart disease, weight loss, and controlling cholesterol, as they do not have any cholesterol, have fiber, which reduces cholesterol by preventing re-absorption, and (like most fruits and vegetables) are bulky for their caloric content. There are more than 7,500 known varieties of apples, try some of the more unusual ones if available
An apple a day keeps the doctor away
16. Milk – Got to be careful with this one, buy from the right sources and I use skimmed High in calcium and protein. Can help lower blood fat levels and as a result, reduce blood pressure and the risk of cardiovascular disease. As will all things take, in moderation.
17. Banana – A happy food. Most lists have Avocado in there somewhere, I prefer the humble Banana. Along with other fruits and vegetables, consumption of bananas is associated with a reduced risk of colon and kidney cancer and in women, breast cancer. Contains vitamin B, C, and potassium.
Happy food? They contain serotonin. Serotonin makes you smile.
Happy food? They contain serotonin. Serotonin makes you smile.
18. Bok Choy- A very low cal and nutrient rich veg … Rich in vitamin A, C, and calcium. Spinach is another great veg and contains lutein which helps protect against age related deterioration of vision.
19. Garlic – Vital ingredient in any dish. Contains antioxidants that help the heart and help fight off stomach and colon cancers.. lowers blood pressure and may help to fight off colds.
20. Watercress – I personally find this too bitter and strong .. but a friend of mine swears by it.. she gets a hint of a sniffle and lashes loads down. Contains Iodine, Iron, Vitamin A and D
21. Whole Wheat Pasta – Or if you are gluten sensitive Quinoa pasta… but it does provide Vitamin B, Folate, selenium and zinc and well as giving a slow energy release as it breaks down in your body.
22. Sweet potatoes - Contains twice the amount of vitamin A, and fiber as the white potato, Source of Vitamin C, and Beta–Carotene (the darker the orange, the more B-C)
23. Blackberries/ blueberries –Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory and can help fight infections..
"Inflammation" is a key driver of all chronic diseases, so blueberries have a host of benefits. When selecting berries, note that the darker they are, the more anti-oxidants they have. I tell everyone to have a serving (about 1/2 cup) every day. Frozen are just as good as fresh. Be sure to include lots of other fruits and vegetables in your diet as well. Remember too that, in general, the more color they have, the more antioxidants.
24. Eggs – Cheap, easy to prepare, and versatile, unless you’re eating 30 plus a week the cholesterol they contain is minimal compared to the benefits. High in protein and omega 3 plus vitamin D. Eat Free range or better still Pet eggs …. never battery produced/farmed eggs
25. Dark Chocolate – ok you’re not suppose to eat loads of it (high in calories) all chocolate contains sugar and fats but the darker, the higher the percentage of cacao. Eat Divine Choc and you help others. Health benefits include lowering blood pressure. Source of Magnesium and Iron
Remember these foods will be listed on my website at Elizabeth Sampson dot com on the article page. Print it out and take it with you while you are shopping.
