I’ve been reading about superfoods lately and thought that I’d post an article about them that some of you might find useful.
Imagine foods that can lower your cholesterol and decrease the risk that you will develop heart disease or cancer, as well as make you feel much happier!
It seems too good to be true, but there are a wide range of superfoods that you can find daily at your local stores.
“The effect that diet can have on how you feel today and in the future is astounding, even people who are healthy can make a few tweaks and the impact will be amazing.
I'd say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted."
– Elizabeth Somer (Author)
Everyday Superfoods
- Beans, Blueberries, Broccoli
- Oats, Oranges
- Pumpkin
- Salmon, Soy, Spinach
- Tea (Green or Black), Tomatoes, Turkey
- Walnuts
- Yogurt
1. Blueberries (Antioxidant)
Blueberries are full of antioxidants, potassium and vitamin C, and are often recommended by nutritionists.
They act as an anti-inflammatory and have been proven to decrease the risk of developing heart disease and cancer!
Recommended serving size
The recommended serving is about ½ a cup per day either frozen or fresh – it doesn’t matter.
A good tip is to pick blueberries with more color, as with other fruits and vegetables the more color they have usually the more antioxidants.
"Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits" - Ann Kulze (MD)
2. Fish (Omega 3 – Improved memory, joint health, heart health)
You’re always hearing about how good omega 3 fats are for you these days.
Omega 3 has been proven to decrease the risk of developing heart disease, improve memory, help with arthritis, and some studies show that it can help improve depression.
Wild cold-water fish such as salmon, herring, sardines and mackerel are the highest in omega 3s - remember to avoid farmed fish when possible.
Recommended serving size
Try to get around three servings of fish per week.
You can also find omega 3s in flaxseed, walnuts and fortified eggs which also contain a high amount of monounsaturated fat which has been proven to lower cholesterol.
3. Soy (Cholesterol)
Diets containing almonds, barley, oats, margarine, and of course soy fiber have been shown to lower cholesterol as much as leading prescribed cholesterol medicines such as statins.
Soy products such as tofu, soy milk and edamame will do the trick – not products containing soy powder.
Note: Please do not eat extra soy if your family has a history of breast cancer!
4. Fiber (Cholesterol & Weight Loss)
High fiber diets not only assist in reducing your cholesterol but also improve blood sugar levels and assist in weight loss as they make you feel full longer!
Fruit, vegetables, legumes, beans and whole grains are all high in fiber – remember to try and avoid canned goods as they have high sodium, fresh or frozen are fine.
Products such as Metamucil or psyllium seed husks can be used for extra fiber too.
5. Tea (Cholesterol, Cancer & Antioxidants)
Black tea and green tea both contain the same amount of antioxidants and are both a great choice – especially to replace sugary sodas!
An additional benefit of green tea that may make it more powerful than black tea as it has an additional antioxidant ECGC.
Researchers in both Spain and the UK have shown that the ECGC antioxidant can inhibit the growth of cancer cells.
Another 2007 study showed that Japnese men who regularly drank green tea had lower cholesterol than those who did not.
6. Calcium (Strong Bones, Osteoporosis & Weight Loss)
So we’ve all grown up being told to drink our milk for strong bones, but calcium also has some hidden bonuses.
Calcium prevents osteoporosis and has been shown that it can assist with weight loss!
Recommended Daily USDA Calcium Intake:
Ages 9 to 18: 1,300mg
Ages 19 to 50: 1,000mg
Ages 51 and over: 1,200mg
7. Dark Chocolate (Antioxidants, Blood Pressure)
Who thought that eating chocolate could make you live longer?
Research has shown that high cocoa dark chocolate is very high in antioxidants and can assist in lowering blood pressure.
The general advice is - the darker the better!
Try to find 60% or higher cocoa content, also the higher the cocoa content the less fat and sugar the chocolate contains.
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