What are Superfoods?

Superfoods are whole foods (unprocessed) that are naturally high in nutrients and phytochemicals (give foods their color and scent) that may offer health benefits, with few properties considered to be negative (such as in processed foods).  For a fairly exhaustive  list of the various phytochemicals that can be found in foods, go to: http://en.wikipedia.org/wiki/List_of_phytochemicals_in_food

Here is a list of some of the best Superfoods to add to, or increase in, your diet to maintain your health.

Allium

Are the botanical family that includes leeks, onions, and garlic, share many remarkable traits. They help lower blood pressure and cholesterol levels. Research suggests they inhibit the growth of prostate, stomach, and colon cancer cells. They also have antibiotic properties to help ward off illness-causing bacteria.

Avocados

Creamy, succulent avocados contain monounsaturated oleic acid (the best kind of fat) and they help your body block the absorption of bad fats (cholesterol). They’re also high in lutein which aids eyesight, and they’re high in potassium and folate which may reduce the risk of stroke and cardiovascular disease.

Beets

The pigment betacyanin (a phytochemical) gives beets their distinctive color, but more than that, it is just one of several disease-fighting phytonutrients found in this root vegetable. Beets are also a good source of folate which guards against birth defects, colon cancer, and osteoporosis. They are also high in fiber and beta-carotene.

Blueberries

Fresh or frozen, blueberries are high in antioxidants which combat the damage done by inflammation. Anthocyanins (a phytochemical), the natural plant compounds that give blueberries their deep color, may have anti-diabetic effects as well. And new research suggests blueberries might protect the heart.

Canned Salmon

King, sockeye, and coho salmon have more DHA plus EPA omega-3 fatty acids than almost any other seafood, as well as some of the lowest mercury levels. Nutritionally, wild-caught Alaskan canned salmon is as good as fresh, and it costs a fraction as much. (There is new research out that suggests that it is unwise to eat fish at all. Do your due diligence).

Cinnamon

Cinnamon is the gold medalist of the spice rack, with one of the highest antioxidant levels of all herbs and spices. It also has a positive effect on blood glucose levels, so adding it to foods can keep you feeling steady and satiated.

Cruciferous Vegetables

Cruciferous vegetables—cabbages, cauliflower, broccoli rabe—contain a powerful range of disease fighters. One particular hero, sulforaphane, may increase enzymes that lower the incidence of colon and lung cancers.

Dark Chocolate

Look, there’s no metaphysics on earth like chocolates.  ~  Fernando Pessoa

Ahh, yes. Fernando is so right. Dark chocolate can make or break your day. But why? High antioxidant levels make dark chocolate a perfect indulgence. It’s also high in flavonoids,  substances that have been shown to improve blood flow, suppress coughs, improve memory, and bless you with hydrated, smooth skin.  Research also shows that  natural ingredients in dark chocolate bear a striking  similarity to a widely used mood-stabilizing drug. A 1 oz. dose of chocolate a day is now officially the doctor’s order.

Dark, Leafy Greens

Dark, leafy greens like spinach, seaweeds, kale, and swiss chard are excellent source of iron, vitamin A, and lutein for eye health. Best of all, they are loaded with omega-3s.

Figs

Used for thousands of years in the Mediterranean and Middle Eastern cultures, figs are an excellent source of dietary fiber (almost 2 grams each!). They’re also a good source of calcium and potassium.

Flaxseed

Omega-3 fatty acids are becoming increasingly popular nutrition buzzwords, and for good reason!  Research has revealed that they speed up cell metabolism and reduce inflammation in the body, thereby reducing triglyceride levels and lowering blood pressure. Caution: as our bodies are unable to break down the husk of a whole flax seed, use ground flaxseeds.

Greek Yogurt

You may have noticed recently that a large area of the dairy aisle is being used to house Greek yogurt. So why is it so popular? Well, it’s huge in protein content, containing twice the protein of regular yogurt. It’s low in carbs and is as decadent as chocolate (hmmm dark chocolate and Greek yogurt…). Like the milk it’s made from, yogurt is a very good source of calcium, phosphorus, and protein. Unlike milk, real yogurt also contains probiotics, the good bacteria your digestive system needs to process and benefit from all the other things you eat.  Lactobacillus casei, for example, boosts immune response.

Green Tea

While all teas (black, white, and green) have protective antioxidants, green tea offers us the most. It’s full of a metabolism-boosting compound called EGCG which prevents damage to the heart.  Green tea may also improve bone density. Caution: avoid adding milk to your tea —it reduces the body’s absorption of the catechins.

Horseradish

Glucosinolate-rich horseradish fights cancer and kills bacteria. It’s also a good source of calcium, potassium, and vitamin C which, among other things, helps maintain collagen.

Hotties:  Black Pepper, Cayenne, Ginger

That heat on your tongue when you eat spices such as ginger, cayenne, and black pepper is evidence of gingerols, capsaicin, and piperine, compounds that boost metabolism. They also have an aphrodisiac effect. Caution: avoid consuming them if you’re bothered by hot flashes.

Miso

Deeply flavorful miso, a fermented soybean paste, is a great source of low-calorie protein (two grams in a 25-calorie serving). It also contains B12 and is a good source of zinc which helps the immune system function properly.

Oregano

Superstar levels of antioxidants mean that a half teaspoon of dried oregano has the benefits of a spinach salad. Oregano has the ability to act as an expectorant, clearing congestion, and can also improve digestion.

Sardines

Wild-caught sardines are low in mercury (unlike some types of tuna) and high in vitamin D; a three-ounce serving has as much calcium as a cup of milk. Even better, they’re one of the Monterey Bay Aquarium’s top picks for sustainability.

Seaweed (Hijiki, Wakame, Kelp, Nori)

Think of eating seaweed as going directly to the source—this is where fish get THEIR Omega-3′s. Why not skip the fish and go straight to the seaweed? Seaweeds contain nutrients commonly found in green, leafy vegetables AND with most minerals found in the ocean giving them a one-two punch. They’re also full of magnesium, which may prevent migraines and asthma attacks.

Sesame Seeds

Tiny, tasty sesame seeds contain unique lignans (plant compounds), including sesamin and sesamolin that can help lower cholesterol. The seeds are a good source of calcium, phosphorous, and zinc—as well as copper. Research around copper suggests that it may help maintain strong bones.

Spelt

Like whole wheat, ancient spelt is sweeter, nuttier, and higher in protein than its processed relatives. Both are also good sources of manganese and copper.

Sweet Potatoes

Whether orange or white, sweet potatoes contain phytonutrients that promote heart and eye health, and boost immunity. They’re rich in beta-carotene (thought to lower breast cancer risk) and vitamin A (may reduce the effects of smoking).

Turmeric

Turmeric, used in holistic medicine as a digestive aid and wound healer, can also serve as an anti-inflammatory. Reach for the curry (turmeric is a primary ingredient) when nursing a toothache or a sprain.

Walnuts

Of all nuts, walnuts contain the most alpha-linolenic omega-3 fatty acids which lower LDL (bad) cholesterol, and may reduce inflammation in arteries. Walnuts are also a great source of antioxidants, vitamin E, selenium, and magnesium.

Whole Grains

Don’t eat whole grains (such as buckwheat and quinoa) just because they are high in magnesium, B vitamins, fiber, and manganese. Do it because they taste great—nutty, buttery, earthy. And that, in turn, may actually help you to not overeat. One study found that people feel fuller after eating buckwheat than after eating other grains.

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