10 Top “Super” Foods

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By: Chris Chenoweth

There are some foods that are considered to be incredibly nutritious for your body, helping you to reduce your risk of many diseases and conditions. Eating these foods regularly can help you live longer and healthier.

SOY:

Whole soy foods are a great source of protein and contain other nutrients such as fiber, B vitamins, essential omega-3 fatty acids, zinc, and iron. Foods containing soy protein are a healthy alternative to meats and other animal products that contain cholesterol and saturated fat, because they provide all the amino acids, a type of nutrient that people need to stay healthy.

Whole soy foods contain iso-flavones that alleviate PMS and menopause symptoms and can lower the risk of breast cancer. Examples of soy foods are: tofu, tempeh, garbanzo beans, soy milk, and miso.

SALMON:

Salmon is low in calories and saturated fat and high in protein and the omega-3 essential fatty acids. Essential fatty acids are essential for human health but because the body cannot create them, they must be obtained from foods.

In addition to being an excellent source of omega-3s, which reduce “bad” cholesterol, it helps prevent coronary artery disease, lower blood pressure, improve circulation and promote weight loss. Salmon is an excellent source of selenium, protein, niacin, vitamin B6, vitamin B12, and magnesium.

NUTS:

Although nuts are high in fat, the fat is mostly unsaturated fat, which has a beneficial effect on health. The healthy fats found in nuts actually reduce the risk of heart attack.

Nuts are also good sources of dietary fiber, magnesium, copper, folic acid, vegetable protein, potassium, and vitamin E, all of which have been shown to be important for heart health. The magnesium relieves sugar cravings and the vitamin E keeps skin and hair healthy and reduces the risk of cancer.

Enjoy a variety of nuts and seeds each day like walnuts, Brazil nuts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, and flax seeds. Try to eat an ounce each day.

BEANS:

Diets rich in beans can lower cholesterol levels, improve blood glucose control in diabetics, and reduce the risk of many cancers. They are an excellent source of complex carbohydrate, fiber, and folic acid. Beans are a good source of phosphorus, magnesium, manganese, and potassium.

Beans keep blood-sugar levels balanced because they are digested slowly. They are high in protein, calcium and iron. Use in soups, potato dishes, salads, burritos, dips and spreads. The best sources are red beans, kidney beans, pinto beans, and black beans. (Dried beans provide the most nutrients.)

CITRUS:

Citrus fruit contain hundreds of nutrients including high levels of vitamin C, a vitamin that helps to support the immune system and prevents free radical damage. Owing to the multitude of vitamin C's health benefits, the consumption of vegetables and fruits high in this nutrient reduces the risk of death from heart disease, stroke and cancer, lowers “bad” cholesterol, and helps fight infection.

Citrus fruits, which are also acid fruits, are the most detoxifying and healthy fruits. Excellent sources of citrus fruits are grapefruit, oranges, tangerines, lemons and limes.

CRUCIFEROUS VEGGIES:

These vegetables are full of phytochemicals that help reduce the risks of many types of cancer. The fiber and antioxidants detoxify the liver and boost the body’s immune system.

There are many examples of cruciferous vegetables such as: broccoli, kale, cabbage, watercress, bok choy, Brussels sprouts, cauliflower, chard, kale, mustard greens, rutabagas and turnips. However, broccoli is king!

Ounce for ounce, broccoli has more vitamin C than an orange and as much calcium as a glass of milk. One broccoli spear has three times more fiber than a slice of whole grain bread. It is the richest source of vitamin A and has the most potent cancer-fighting components.

YOGURT:

Yogurt is an excellent source of protein, calcium, riboflavin and vitamin B12. It helps to boost the immune system, improves the body’s natural defenses and reduces the risk for certain types of cancer.

Yogurt contains lactobacillus and acidophilus cultures that bind to cholesterol in the intestine to reduce total cholesterol in the body and encourage the right kind of bacteria to multiply in the gut. These bacteria help to digest food, prevent stomach infections and provide relief from vaginal infections.

GARLIC:

Garlic is one of the oldest known medicinal plants and its powerful healing properties have been known for thousands of years. It enhances the immune system and liver, improves digestion, reduces the risk of heart disease and cancer and lowers blood pressure and cholesterol.

It slows hardening of the arteries (atherosclerosis) and decreases its symptoms of poor circulation, fatigue and headaches. Garlic also helps to prevent blood clots from forming, reducing the possibility of strokes.

SWEET POTATO:

The sweet potato, a root vegetable, is an excellent source of vitamin A (beta-carotene) and vitamin C, two very powerful antioxidants that eliminate free radicals in the body. Antioxidants also reduce the risk of heart disease and certain types of cancer.

The sweet potato is the richest low-fat source of vitamin E and can help regulate high blood pressure and anemia. It protects against inflammatory conditions such as rheumatoid arthritis. The sweet potato is a good source of copper, dietary fiber, vitamin B6, potassium and iron.

WHOLE GRAINS:

Whole grains not only contain fiber and traditional nutrients such as B vitamins, vitamin E, magnesium and iron, but also numerous disease-fighting phytochemicals and antioxidants. A diet rich in whole grains reduces the risk of heart disease, diabetes, and certain types of cancers.

Whole grains, rich in fiber, are healthy alternatives to refined flour products. Add brown rice, oatmeal, whole grain breads and crackers, and unbuttered popcorn to your diet.

Article Source: http://health-diet-alternativemedicine-info.co.uk/health_articles

Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health, and business.

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