What are Super Foods?

Super Foods, also known as anti-aging foods, are foods high in antioxidants as well as high concentrations of crucial nutrients that have been proven to help prevent and in some cases, reverse the effects of aging. The Super Foods will make up the major part of the recipes in my upcoming book. The list is fairly long, but most of the foods are familiar. I’ll be adding to this section every few days.

Here we will discuss the “super foods” and how you can easily incorporate them into your diet. You probably already eat a lot of them. Now you’ll just want to concentrate on getting rid of some of the foods that do not give you energy. A few minor adjustments can make a huge difference in the way you look and feel!

Almonds make the ideal snack. A few handfuls a week, about 35 kernels is all you need to get the benefit from this super food. Almonds are a great source of protein, fiber, and several minerals including calcium, magnesium, iron, potassium and zinc.

They are also high in vitamin E, and contain smaller amounts of folic acid and vitamin B2. Almonds also contain monounsaturated fats, which can help to keep our arteries supple, and help prevent heart disease. Almonds are an important source of alpha linolenic acid, which is a pre-curser of omega-3 fatty acids. Tryptophan, an essential amino acid, is found in almonds. Tryptophan is said to decrease the time needed to fall into a restful sleep. Always choose unroasted, unsalted nuts.

Black Beans Like most legumes, black beans are cholesterol-free, almost fat-free, and rich in fiber and nutrients, supplying more than half a day’s requirement for folic acid and hefty amounts of calcium, magnesium, iron and zinc in every serving. They also are loaded with phytochemicals, such as saponins and phytosterols, that lower cancer and heart disease risk, and they are low in the glycemic index, so help regulate blood sugar, as well as appetite. A study from Tulane University School of Public Health in New Orleans found that people who included beans in their diets at least four times a week lowered their heart-disease risk by 22% compared to people whose diets included a serving or less each week. Finally, black beans are the magic combo of water and fiber, so they fill us up on fewer calories than other proteins and are an excellent addition to any weight-loss diet.

How to include more in your diet: Use rinsed, canned black beans in salads,burritos, and soups, or sprinkle with cilantro and serve hot on top of brown rice.

Blueberries All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit, according to research from the USDA Agriculture Research Service in Little Rock, Arkansas. Blueberries deliver 3.6 grams of fiber per cup. Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle just a little cereal on top and add milk or yogurt. Think 80/20, 80% blueberries and 20% cereal. A bowl of cereal and milk is a real carb “bomb” that should be avoided.

They not only look and taste great but blueberries contain antioxidants known as anthocyanidins, some of the strongest antidotes to oxidative stress, which many scientists believe to be the cause of aging in humans. Research carried out at the US Department of Agriculture found that blueberries had the highest antioxidant capacity of 40 tested fruits and vegetables. Berries also contain a phytochemical called ellegic acid, which is thought to prevent abnormal cellular changes.

Broccoli If the other foods here are “super” foods then broccoli should be a “mega-super” food. Researchers are finding a wealth of healthy compounds in this vegetable, which include two power anti-cancer substances, sulforaphane and indole-3-carbinol. Sulforaphane destroys any carcinogenic compounds that you have ingested and then it creates enzymes that eat up any carcinogens left over from that reaction.

Sulforaphane also kills the bacteria Helicobacter pylori which causes stomach ulcers and greatly increases the risks of gastric cancers according to a study at the John Hopkins University, Baltimore.

Indole-3-carbinol helps your body to metabolize estrogen, potentially protecting against breast cancer. Broccoli is also a good source of beta-carotene and potassium, which helps lower your risk of heart disease. Many therapists suggest eating broccoli at least three times a week and now we know why.

Carrots offer an excellent source of beta-carotene, which is 3.62milligram (equivalent to 1981 international unit for the value of vitamin A) in each 100 grams of carrots. Many studies have shown that carrots provide us with the highest amount of beta-carotene among the list of vegetables we normally consume on a daily basis.

The best thing about carrots is that they are easily assimilated by our body. Chinese practitioners say that carrots tastes sweet, and are  good for the health of spleen and stomach.  Carrots are also believed to improve impotence (lower sexual drive), sexual dysfunction, night blindness, long term cough (or called ‘hundred days cough’ in Chinese medical prescriptions) besides strengthening the kidneys and eliminating excessive wind and cold in the body.

Olive Oil contains monounsaturated fat, a healthier type of fat that can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL, or “bad”) cholesterol levels in your blood.

According to the Food and Drug Administration (FDA), consuming about 2 tablespoons (23 grams) of olive oil a day may reduce your risk of heart disease. You can get the most benefit by substituting olive oil for saturated fats rather than just adding more olive oil to your diet.

DISCLAIMER: This blog is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. Always consult your physician or health care provider before embarking on a new exercise program. All exercises are not suitable for everyone. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.