THE LIST. TOP 50 SUPERFOODS!
The following foods are nutritious, delicious, and packed with POWER. How many are in your shopping cart?
1. Acai . The acai berry is a grape-like fruit harvested from acai palms in the rainforests of South America. Acai berries are a good source of antioxidants, fiber and heart-healthy fats. Acai has become well-known as diet trend or fad, but the berry has a long history of providing immune boosts and anti-aging properties that will outlast any fading marketing campaign.
2. Almonds. Almonds had been considered too fatty to be a healthy snack, but research has shown that the nuts actually lower blood cholesterol levels. 90 percent of the fats in almonds are unsaturated, and the nuts are high in protein, fiber, calcium, magnesium, potassium, vitamin E, and other antioxidants. Almonds help prevent osteoporosis and they regulate blood pressure.
3. Amaranth: Amaranth, similar to quinoa is a grain that is also a complete protein and packs twice the fiber of brown rice! This can be used as a breakfast dish with cinnamon, or cooked as a side dish for any meal.
4. Apples. Apples are considered to have antibacterial, antiviral and anti-inflammatory properties. Apples are also considered a detoxifying fruit.
5. Apple Cider Vinegar. Apple cider vinegar is an energizing tonic and eliminates toxins in the body. It also has been shown to aid in lowering cholesterol, blood pressure, and assisting in metabolic rates/weight loss.
6. Avocado. Avocados are rich in healthy, monounsaturated fats which aid in regulating cholesterol and lowering risk of heart disease. Phytonutrients in avocados have been shown to protect against various forms of cancer, and they are loaded with Vitamin E.
7. Asparagus. Asparagus aids in detoxification, is high in Vitamin K and folate, and ladies: Asparagus helps with PMS and more specifically, menstrual cramps. Asparagus has anti-fungus and anti-viral properties, and is also used as an anti-inflammatory.
8. Barley. Intake of barley is very likely to help you maintain your overall health in the long term. These whole grains are rich in protein, vitamins, minerals and amino acids essential for our health. More importantly, barley is one of the richest sources of both soluble and insoluble fiber.
9. Bell Peppers. Did you know red bell peppers are one of the most nutrient dense foods available? They provide 470% of your daily recommended Vitamin C intake and 90% of Vitamin A. Not to mention they are packed with B vitamins, fiber, and Vitamin E.
10. Bee Pollen. Natural health practitioners often refer to bee pollen as an herbal “fountain of youth” that can be used for everything from weight loss to cancer prevention.
11. Blueberry. Blueberries top the antioxidant chart, and are full of flavor. Blueberries aid in GI health, brain/memory function and can protect the body against various forms of cancer. (check for sweeteners/preservatives. Blueberries should be the only ingredient.)
12. Bok Choy. Important health benefits that have been associated with consuming bok choy include its abilities to aid in healthy digestion. It is high in vitamin A, vitamin C, beta-carotene, calcium and dietary fiber. The leafy vegetable is lowfat, low calorie, and low carb, and also contains potassium and vitamin B6.. The rich amount of beta-carotene inherent in bok choy can help to reduce the risk of certain cancers.
13. Broccoli. Mom was right, you do need to eat your broccoli! Broccoli is a cruciferous vegetable, and cruciferous vegetables are known for their cancer-fighting properties, high vitamin/mineral content, and important macronutrients.
14. Cabbage. Cabbage belongs to the all important family of cruciferous vegetables. The members of this family of vegetables are so named for their cross shaped (crucifer) flower petals. Rich in nutrition and fiber, cabbage is an absolutely phenomenal source of Vitamin C.
15. Cauliflower. Cauliflower contains allicin, which can improve heart health and reduce the risk of strokes, and selenium, a chemical that works well with Vitamin C to strengthen the immune system. Cauliflower can also help to maintain a healthy cholesterol level and is a great source of B vitamins.
16. Celery. Celery leaves has high content of vitamin A, whilst the stems are an excellent source of vitamins B1, B2, B6 and C with rich supplies of potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium and plenty essential amino acids.
17. Chard. Swiss chard is packed with nutrition. It is an excellent source of vitamins C, E, and K, carotenes, chlorophyll, and fiber. It is also an excellent source of several minerals including potassium, magnesium, iron, and manganese. Swiss chard is also a good source of many other nutrients including vitamin B6, protein, calcium, thiamine, selenium, zinc, niacin, and folic acid. Swiss chard is thought to be one of the most powerful cancer preventing foods and fighters!
18. Chili Peppers. Studies show that chili peppers can provide pain relief for migraine and sinus headaches. Capsaicin, the chemical that makes chili peppers hot, is known to inhibit a key neuropeptide, Substance P, that is the key brain pain transmitter.
19. Citrus Fruits. Oranges and lemons are high in vitamins, especially Vitamin C.
20. Coconut Oil. The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, and more.
21. Collard Greens. Collard greens are packed with nutrition. As other vegetables in the cabbage family, collard greens provide anticancer properties. They offer an excellent source of vitamins B6 and C, carotenes, chlorophyll, and manganese. One cup of collard greens provides more than 70 percent of the RDA for vitamin C. Collard greens are also a very good source of fiber, and several minerals, including iron, copper, and calcium. They also offer a good source of vitamins B1, B2, and E.
22. Dark Chocolate (70%+) Scientists reported preliminary evidence recently that cocoa and other chocolates may keep high blood pressure down, your blood flowing and your heart healthy.
23. EFA Eggs Eggs, particularly the yolks, provide several much needed nutrients for healthy vision. Eating one egg a day can raise blood levels of lutein and zeaxanthin by 25 to 30 percent. Eggs are also rich in EFA’s. Eggs are also a good source of Vitamin A, B Vitamins, and zinc. The quality of the eggs you eat will have a large impact on the amount of nutrients they contain. Pasture raised chickens produce the most beneficial eggs because the diet that they eat is rich in nutrients. Typically, a darker yolk indicates a more nutritious egg.
24. Flax Seed. Its high content of alpha linolenic acids has made the ancient flax seed become our modern miracle food. Alpha linolenic acid (ALA) is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol levels.
25. Garlic. Garlic is a super food immune booster! Garlic can ward off colds, shorten the time span of colds/sickness as it has anti-bacterial and anti-viral properties. It also assists with hypertension and lowering blood pressure.
26. Green Tea. Green Tea is loaded with antioxidants and has been used to treat everything from headaches to depression.
27. Ginger. Ginger has been used for years as a healing agent. It is an anti-inflammatory, and is widely known for aiding digestion. Fresh ginger is great, but a bit is not always accessible. Ginger is available in the spice aisle and at natural food stores.
28. Kale. Kale is a dark leafy green vegetable and shares similar benefits of spinach and is packed with beta-carotene.
29. Kefir. Kefir has a long history with aiding in the relief of metabolic disorders. Not to mention it leads to longevity, is an anti-inflammatory food, and regulates the digestive system.
30. Kiwi. Kiwi fruits are rich in many Vitamins, flavonoids and minerals. In particular, they contain a high amount of Vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene.
31. Leeks. A good source of dietary fiber, leeks also contain goodly amounts of folic acid, calcium, potassium, and vitamin C. Easier to digest than standard onions, leeks have laxative, antiseptic, diuretic, and anti-arthritic properties.
32. Lentils. Lentils are a good source of protein, fiber, and folic acid. They also contain many trace minerals.
33. Mixed Berries. Dark berries are loaded with essential vitamins, minerals and macronutrients.
34. Nori. Seaweed is packed full of much-needed vitamins and minerals, including some relatively rare trace elements.
35. Oats. Oats are a great source of dietary fiber – they consist of approximately 55 percent soluble fiber and 45 percent insoluble fiber. Oats contain a high percentage of desirable complex carbohydrates, which have been linked to: reduced risk of colon, breast, and prostate cancer; better management of diabetes; and fewer bowel problems such as constipation. Oats have a high Vitamin B1 content, which is required by the body for carbohydrate metabolism.
36. Olive Oil. Olive Oil is high in healthy fat, and has been shown to help regulate weight. It also assists in lowering cholesterol, risk of heart disease, diabetes, and decreases cancer risks.
37. Onion. Onion is being used for centuries not just to add flavor to foods but also for its therapeutic properties. Onion have an antibacterial and antifungal properties. Some people mixed vinegar with onion juice and apply it in their freckles and warts, it is believed that it can remove/reduce this skin problems.
38. Oregano. Oregano has been shown in studies to stop the growth of certain food-borne bacteria and parasites. Himalayan oregano has even shown activity against one of the most serious bacterial infections of all, MRSA. A British study showed that oregano had activity against at least twenty-five different bacteria. Other studies have shown that it also has anti-viral properties and anti-inflammatory properties.
39. Pomegranate. Pomegranates are estimated to have three to seven times as much antioxidant value as green tea. Antioxidants are important to the human body because they help reduce the harmful effects of oxidants, or “free radicals,” and can help repair damage already done to cells. Pomegranates are also high in Vitamin C and fiber, and contain the minerals iron, potassium and calcium. Other nutrients include Vitamin A, Vitamin E and folic acid.
40. Pumpkin. Pumpkin meat is very high in carotenoids. They’re what give pumpkins their orange color—but that’s the least of their benefits. Carotenoids are really good at neutralizing free radicals, nasty molecules that can attack cell membranes and leave the cells vulnerable to damage.
41. Quinoa. Quinoa is an excellent source of magnesium and manganese. It’s a very good source of protein, vitamin B2, vita·min E, and dietary fiber. It’s a good source of the minerals iron, phosphorus, copper, and zinc. Quinoa is gluten free, and is a safe alternative for wheat/gluten intolerant individuals, and celiac disease sufferers.
42. Raw Honey. Raw honey is a natural healer, a digestive aid, an allergy reliever and can have anti-viral effects. (Not to mention it is wonderful for the hair & skin!)
43. Red Grapes. Dark grapes all contain a rich supply of anthocyanins, the antioxidant polyphenolic that conveys many health-promoting properties of grapes. Grapes rank with blueberries and blackberries as excellent sources of antioxidants.
44. Salmon. This well known and favorite fish is a very good source of easy digestible proteins (amino acids), fatty acids like Omega-3 Fatty acids in form of Triglyceride, vitamins like vitamin-D, vitamin-A and some members of vitamin-B family and minerals like Selenium, Zinc, Phosphorus, Calcium and iron.
45. Spinach. Popeye was a smart man! Spinach, along with all dark leafy greens are loaded with nutrients and can assist in the fight against osteoporosis, heart disease, colon cancer, arthritis, and other diseases .
46. Sprouts. Sprouts have long been famous as “health food” but recent research shows that in addition to being a superb source of nutrients, they also have important curative ability. Sprouts like alfalfa, radish, broccoli, clover and soybean contain concentrated amounts of phytochemicals (plant compounds) that can protect us against disease
47. Tempeh. Tempeh is one of many probiotic/fermented food sources. The good bacteria contained in tempeh produces natural antibiotic that inhibits some harmful bacteria. Rhyzopus can also improve your intestinal digestion health, as well as your skin health, from atopic dermatitis, pimples, cellulitis, etc. Enzymes in tempeh also increase body absorption of minerals like iron, calcium, and zinc.
48. Tomato. More and more health gurus are saying that “ a tomato a day will keep the doctor away.” Tomatoes are a leader in antioxidants, and are known for warding off cancer, heart disease, and even cataracts. Any variety will do. Look for tomatoes that are rich in color.
49. Turmeric. Turmeric has been the subject of a sizable amount of research into its potential as an anti-cancer agent as well as its tumor suppressing properties; anti-inflammatory properties and antioxidant capacity.
50. Walnuts. Walnuts are a rich source of Omega Fatty Acids (ALA) and help lower cholesterol.
SUPERCHARGE your SHOPPING CART!
Look at the above list of Super Foods. Which do you make an effort to eat on a regular basis? Which foods are unfamiliar to you? Choose 5 that you’d like to learn more about and commit to using them in your meals this week. Get creative and get cooking – summer is the season to sample fresh foods that make you feel good! I’m planning on cooking up some Quinoa and adding flaxseed to my morning oatmeal. What are you going to choose? Who knows – you might find a new favorite SUPERFOOD!
Heres to your health!