SuperFoods: Some of us don’t always eat what we
should so it would be nice to know about foods that are super stars in the
health arena. And it turns out that there is a long list of super foods that
pull double duty in terms of nutrition and are even beneficial for common
ailments and health conditions. We know that there is no substitute for
getting your 5 fruits and vegetables every day, and as important as this, it
is helpful to have a variety of fruits and veggies. Nonetheless, there are
some foods that are worth going out of our way to add to our diet for
improving general health, to treat specific ailments, or as a preventative
for some conditions like heart disease and diabetes.
Many researchers have looked into the effects of various foods and so there
is a lot of information on this topic. In fact, one study reported in 2004
in the British Medical Journal identified a set of foods (called the
polymeal) that appeared to reduce the risk for heart disease. The foods
identified include fruits and vegetables, dark chocolate, almonds, garlic,
fish, and wine. The polymeal scientists looked at the results of other
studies and found these foods to have significant impact on reducing heart
disease, blood pressure and cholesterol. More information on this study can
be found at: http://www.bmj.com/cgi/content/full/329/7480/1447
Many fruits and vegetables and other plant foods contain phytochemicals,
which are plant chemicals that may have disease preventive or protective
properties. Phytochemicals include examples such as lycopene in tomatoes and
flavanoids in fruits. There are thousands of phytochemicals, many having
different actions in the human body including anti-oxidant and
anti-microbial. The best way to get more phytochemicals is to eat more
fruits and vegetables.
The following is a list of some of the super star foods for nutrition and
various areas of health. In addition to preventing disease, some claim that
these foods can help you look better, feel better and age better. Getting
fruits and vegetables is not easy, so any incentive to add them to our diet
helps us with motivation. We are always adding to the list, so check back
for additional news in this area:
Table of super foods with links to text below.
Apples contain many phytochemicals, including flavonoids, such as quercetin,
which are powerful antioxidants. Studies have shown that flavonoid intake is
associated with lower mortality, and apples are one of the greatest sources
of flavonoids in both American and European diets. Studies have correlated
apple consumption with a lower risk for lung cancer among other cancers.
Apple consumption has also been associated with a lower risk for
cardiovascular disease and reduced incidence and severity of asthma. (Note,
we recommend buying organic apples, since conventionally grown apples are
consistently in the top 5 fruits, having the highest concentrations of
pesticides.)
Bananas are a good source of magnesium which is good for the circulatory
system. Bananas are also high in potassium and low in sodium, which can
reduce the risk of blood pressure and stroke. Bananas also have
slowly-absorbed sugars, which curb radical fluctuations in blood sugar.
Research has shown that two bananas can provide sufficient energy for 90
minutes of vigorous exercise, which makes it a favorite fruit among
athletes. Bananas are also a good source of the soluble fiber, pectin, and
also appear to have natural antacid effects, which can sooth heartburn. And
bananas are the first element of the BRAT diet (the acronym for banana,
rice, applesauce and toast) which are stomach friendly foods prescribed for
people that have gastrointestinal troubles, including diarrhea.
Barley is a grain that does not lose its fiber content when it is refined.
It is a great source of soluble beta-glucan fiber, which has been shown to
reduce not only bad cholesterol, but it also stabilizes blood sugar and
insulin levels, which can be helpful for people with diabetes. In addition
to barley, oats are also great sources of beta-glucan fiber.
Broccoli and broccoli sprouts contain a compound called sulforaphane
glucosinolate (SGS), which has been shown to kill or keep cancer cells from
growing. Broccoli sprouts contain more than 20 times the amount of SGS as
broccoli. The sprouts have also been shown to lower total cholesterol and
raise good cholesterol. Other studies have shown that broccoli sprouts helped to
protect eyes and skin cells fight the effects of ultraviolet radiation. If
you don’t like broccoli, other members of the cabbage family (including brussel sprouts, kale, and bok choy)
also
provide the healthful SGS.
Celery is naturally low in calories and high in both vitamins C and K, which
helps support the immune system and bone health respectively. Celery has
been shown to reduce blood pressure, cholesterol, and halt the growth of
tumor cells. Celery contains several phytochemicals that produce these
effects including pthalides, coumarins, and acetylenics that are thought to
be responsible for some of celery’s medicinal effects. (Note, we recommend
buying organic celery, since conventionally grown celery is in the top 5
vegetables having the highest concentrations of pesticides.)
Cranberry has been shown to treat infections of the urinary tract. Cranberry
also has a very high antioxidant content. Recently cranberry has also been
shown to help prevent gum disease and help eliminate E. coli bacteria.
Studies have also shown that cranberry compounds can modify
antibiotic-resistant bacteria, inhibiting their ability to trigger an
infection. And studies have shown that it can improve the flexibility of
blood vessels, important in the prevention of strokes and heart attack.
Since cranberries are very tart in their raw form, they are most available
as a sweetened juice, however you can take cranberries in easy supplement
form if you don’t want the added sugar.
Kiwifruit is one of the most nutritionally dense fruits. Kiwi has more lutein, an antioxidant important for eye health, than any other fruit or
vegetable except for corn. Kiwi has also been shown in studies to reduce
clot formation and lower triglycerides, a fat in blood associated with heart
attacks.
Onions are a low-calorie vegetable that have a generous dose of vitamins C
and B6, folic acid, and potassium. Onions also contain large amounts of the
antioxidant flavonoid, quercetin, which has been shown to reduce the risk of
cancer, cataracts, and cardiovascular disease. In fact onions have 3 times
more quercetin than apples, which are also a great source. Onions have also
been shown to lower cholesterol and blood pressure. And onions may also help
to prevent osteoporosis and gastric ulcers. If you prefer, garlic is in the
same family as onions and also has many health benefits.
Pomegranate is added to the list because it has shown in studies that it can
be helpful in preventing skin cancer and killing prostate and breast cancer
cells. It has also been shown to have promise in treating Alzheimer's
disease and hardening of the arteries. It has also been shown to lower blood
pressure and cholesterol.
Yogurt and Kefir are fermented milk products that contain live, beneficial
bacteria which have been shown to help the immune system, provide some
relief for food allergies, and relieve effects of lactose intolerance. Kefir
has been shown to contain even more of the good bacteria than yogurt, and
the bacteria of Kefir are reported to colonize in the digestive tract and
thus continue to provide benefits for some time after being eaten. Cultured
milk products have also been shown to reduce the risk for breast cancer in
women over 50. An 8 oz serving of yogurt or kefir contains 30% of the daily
recommended dose of calcium, which is important for strong, healthy bones.
Walnuts are a great source of alphalinolenic acid (ALA), an essential
omega-3 fatty acid and omega-6 linoleic acid, which are both essential for
many biological processes including cardiovascular. A-growing body of
evidence indicates that walnuts can play an important role in lowering the
risk of heart disease. Walnut’s heart benefits include reducing cholesterol
and inflammation, while improving arterial function. One study showed that
walnuts can reduce harmful plaque and C-reactive protein (CRP), which are
important indicators of inflammation in the arteries. Tests even showed that
walnuts could help reduce the sudden oxidation and inflammation in arteries
that typically follows eating food high in saturated fat. Oxidation and
inflammation are thought to be major factors in hardening of the arteries.
Walnuts were also shown to preserve the flexibility and elasticity of
arteries, regardless of cholesterol levels. Omega-3 and 6 fatty acids have
also been shown to reduce symptoms of arthritis and diabetes.
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