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Superfoods

Smart people are always looking for ways to get to the best results when comes to health. The best practice is to eat what makes you healthier, and not unhealthier. There are some foods that are considered super foods because they are highly valued for the health-giving, disease-preventing properties of the nutrients they supply. Who does not want to eat what cures and prevents? If you do, here we have listed some top super foods for you:

1) Anything in the "Allium Family" such as: Garlic, onions, leeks, scallions, chives and shallots: can all help the liver eliminate toxins and carcinogens.

2) Blueberries: These contain valuable amounts of fiber, vitamin C, and B vitamins. They also contain flavonoids that improve the circulation and aid the body's defenses against infection.

3) Broccoli: This is a star ingredient, rich in vitamins and minerals, particularly vitamin C and beta-carotene, as well as folate, all of which can protect against cardiovascular disease and cancer.

4) Barley: This can be used as a breakfast cereal, in soups and stews, and as a rice substitute. Barley's also high in fiber, helping metabolize fats, cholesterol and carbohydrates.

5) Buckwheat (Seed & Grain): Is loaded with protein, high in amino acid, stabilizes blood sugar and reduces hypertension.

6) Flaxseed: It is rich in omega-3 fatty acids, which is beneficial in treating high blood cholesterol and high blood pressure.

7) Legumes: A significant source of soluble fiber, which can help lower cholesterol levels if eaten regularly. They are also high in iron, folate, and potassium.

8) Lentils and Beans: You can reduce cholesterol while beefing up on antioxidants, folic acid and potassium (kidney, black, navy, pinto, chickpeas, soybeans, peas and lentils.)

9) Low-fat yogurt: Rich in calcium, which is vital for bone health, and protein.

10) Nuts: Packed with selenium and vitamin E, nuts can help lower cholesterol levels. Almonds: Considered by many to be the most nutritionally balanced nut, almonds are a good source of protein, vitamin E, and selenium.

11) Oatmeal: They are a great source of soluble fiber, and can help lower blood cholesterol levels. They are also a useful source of magnesium and zinc.

12) Oily fish: Tuna, salmon, mackerel, and trout are examples of oily fish and are rich in omega-3 fatty acids, which may help control cholesterol levels.

13) Olive Oil: An excellent source of healthy monounsaturated fat, which is good for maintaining levels of "good" cholesterol in the body.

14) Oranges: This fruit is one of the best-known sources of vitamin C, which may help prevent free-radical damage to the cells and tissues.

15) Peppers: Bell peppers are a great source of beta-carotene and vitamin C, both of which are antioxidants and can help ward off cancer.

16) Quinoa: Originating in South America, this "super" grain is part of the traditional Andean diet. It is gluten-free, and high in fiber and protein.

17) Red grapes: These contain antioxidants that can protect against cancer.

18) Spinach: This folate-rich vegetable is also rich in lutein and vitamin E and has antioxidant properties.

19) Sprouts: Numerous varieties of sprouts are great with any meal. They're a great source of protein and Vitamin C. Try adding them to any dish and your immune system will get a boost.

20) Tomatoes: Rich in the antioxidant lycopene, tomatoes can help in the fight against cancer. Absorption of lycopene is improved by cooking tomatoes in oil.

Nutrihand Editorial Department, June 2007
Last update, August 2008

 
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