Packed
with nutrients and antioxidants to boost the immune system and fight
disease
Nutrition: The Super Foods That Keep You Healthy
by VitaNet®
Health Foods
Get ready to
experience a volume of information of the healthiest foods in the
world. Here is a list of the top ten super foods that most health
experts agree on. You should tell everyone you know about these
foods and enjoy them at your next meal. From fruits and vegetables,
to whole grains, nuts, beans and legumes, this power-packed
nutritional inventory will take you into the best years of your life
and beyond.
Fruits
1. Cantaloupe
Only a quarter of cantaloupe provides almost all the vitamin A
needed in one day. Since the beta-carotene in a cantaloupe converts
to vitamin A, you get both nutrients at once. These
vision-strengthening nutrients may help reduce the risk of
developing cataracts. Like an orange, cantaloupe is also an
excellent source of vitamin C, which helps our immune system. It is
also is a good source of vitamin B6, dietary fiber, folate, niacin,
and potassium, which helps maintain good blood sugar levels and
metabolism. This pale orange power fruit may help reduce our risk of
heart disease, stroke, and cancer.
2. Blueberries
These mildly sweet (and sometimes tangy) berries offer a high
capacity to destroy free radicals that can cause cancer. Low in
calories, they offer antioxidant phytonutrients called
anthocyanidins, which enhance the effects of vitamin C. These
antioxidants may help prevent cataracts, glaucoma, varicose veins,
hemorrhoids, peptic ulcers, heart disease and cancer.
Vegetables
3: Tomatoes
Tomatoes help us fight against heart disease and cancers such as
colorectal, prostate, breast, endometrial, lung, and cancer of the
pancreas. Tomatoes are also good sources of vitamin C, A, and K. In
a 2004 study, it was found that tomato juice alone can help reduce
blood clotting.
Fresh, organic
tomatoes deliver three times as much of the cancer-fighting
carotenoid lycopene. Even organic ketchup is better for you than
regular ketchup! Look for tomato pastes and sauces that contain the
whole tomato (including peels) because you will absorb 75% more
lycopene and almost two times the amount of beta-carotene.
4: Sweet
Potatoes As an excellent source of vitamin A, C, and manganese,
sweet potatoes are also a good source of copper, dietary fiber,
vitamin B6, potassium and iron. Those who are smokers or prone to
second-hand smoke may benefit greatly from this root vegetable that
helps protect us against emphysema.
For a unique
dessert, cube a cooked sweet potato and slice a banana. Then lightly
pour maple syrup over the top and add a dash or two of cinnamon. Add
chopped walnuts for an even healthier kick.
5: Spinach and
Kale
A
cancer-fighter and cardio-helper, spinach and kale top the list as
far as green leafy vegetables are concerned. Much like broccoli,
they provide an excellent source of vitamin A and C. Kale is a
surprisingly good source of calcium at 25% per cup, boiled. Vitamin
K is abundantly found in spinach as well, with almost 200% of the
Daily Value available, to help reduce bone loss.
Whole Grains
6: Whole Grain Bread, Pasta and Brown Rice
Whether it's
bread or pasta, the first thing to check for when purchasing whole
grain bread and pasta is to make sure it is 100% whole grain.
Remember to check the list of ingredients on the package. For
example, look for the exact phrase "whole wheat flour" as one of the
first ingredients listed in whole wheat bread. If it's not listed as
such, then it's not whole grain. Wheat bran is a cancer-fighting
grain that also helps us regulate our bowel movements.
Brown rice is
also a better choice than refined grain (white rice) for the same
reason as choosing whole wheat bread. Whole wheat flour or brown
rice that turns into white flour or white rice actually destroys
between 50-90% of vitamin B3, vitamin B1, vitamin B6, manganese,
phosphorus, iron, and all of the dietary fiber and essential fatty
acids we need. Even when processed white flour or white rice is
"enriched," it is not in the same form as the original unprocessed
kind. In fact, 11 nutrients are actually lost and are not replaced
during the "enrichment" process!
Nuts 7:
Walnuts
These nuts are
packed with omega-3 fats, which is one of the "good" fats. A quarter
cup of walnuts would take care of about 90% of the omega-3s needed
in one day. Walnuts provide many health benefits including
cardiovascular protection, better cognitive function,
anti-inflammatory advantages relating to asthma, rheumatoid
arthritis, and inflammatory skin diseases like eczema and psoriasis.
They can even help against cancer and also support the immune
system.
Beans and
Legumes
8: Black Beans
and Lentils
While black
beans are a good source of fiber that can lower cholesterol, so are
lentils. The high fiber content in both black beans and lentils
helps to maintain blood sugar levels. Also a fat-free, high quality
protein with additional minerals and B-vitamins, black beans and
lentils fill you up and don't expand your waistline.
A complete,
one-stop source of using a variety of beans and lentils comes easy
when you can find a bag of 15-bean mix (includes black beans,
lentils, navy, pinto, red, kidney, etc.) at the grocery store.
Consider making a delicious soup with the addition of tomatoes,
onions, garlic and your favorite spices with this bean mixture.
Dairy
9: Skim Milk
and Yogurt
Skim milk (or
low-fat) helps to promote strong bones, offering an excellent source
of calcium, vitamin D, and vitamin K. These nutrients help protect
colon cells from cancer-causing chemicals, bone loss, migraine
headaches, premenstrual symptoms, and childhood obesity. Recent
studies also show that overweight adults lose weight, especially
around the midsection, when consuming low-fat dairy such as skim
milk and yogurt.
Yogurt also
includes the essential nutrients such as phosphorous and vitamin B2,
vitamin B12, vitamin B5, zinc, potassium, and protein. Yogurt's live
bacterial cultures also provide a wealth of health benefits that may
help us live longer and strengthen our immune system.
Seafood
10: Salmon
Salmon is high
in protein, low in saturated fat and high in omega-3 fats (the
essential fatty acids that are also found in those walnuts mentioned
earlier). Salmon is a heart-healthy food and is recommended to eat
at least twice a week. When choosing salmon, it's best to stay away
from farm raised and select wild instead. Research studies show that
farmed salmon may cause cancer because it may carry high levels of
carcinogenic chemicals known as polychlorinated biphenyls (PCBs).
Other
Green Tea and
"Power" Water
Although not
food per say, the health benefits of these beverages are worthy of
mentioning.
Green tea has
beneficial phytonutrients and lower levels of caffeine than all
other teas. The more research studying green tea, the more health
benefits are found. A cancer fighter as well, green tea has
antioxidant effects that lower risks of bacterial or viral
infections to cardiovascular disease, cancer, stroke, periodontal
disease, and osteoporosis.
Water packed
with vitamins and/or naturally sweetened fruit are also the newest
trend. Some offer a full day's supply of vitamin C while others
promise no artificial sweeteners with a full, fruity taste.
As you can
see, the top ten super foods are worth every bite (or sip). Now that
you know which foods can help save your life, what's more important
than investing in your health?
About the
author: This article was written by VitaNet® Health Foods at
http://vitanetonline.com/. VitaNet strives to bring you the
highest quality vitamins and herbs available on the market today.
Browse our wide selection of discount supplements, vitamins and
herbs that are always in stock. Reproductions of this article are
encouraged but must include a link pointing to
http://vitanetonline.com/.
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