You Can Achieve Vibrant Health with Superfoods and Anti-oxidants

What are superfoods?

Superfoods are high in anti-oxidants. Our bodies are like any machine, that with time will begin to rust due to oxidation. So too, polluted air, cigarette smoke, chemicals in foods and cleaning products, will cause oxidative stress in our own bodies. This can lead to both short and long term health problems.

Oxidation

Did you ever think about what causes an apple or potato to turn brown when cut and left out for even a short period of time? What is happening is that the oxygen in the air is becoming oxidized and transforms into free radicals. These free radicals are missing one electron which make them extremely unstable. In seeking to replace their missing electron, they will attack other cells in the body causing them to become unstable. This instability can lead to sickness and disease. Left unchecked, free radical activity has been linked to heart disease, cancer, diabetes, arthritis, alzheimer’s and premature aging. No living cell could survive for long without some form of defense, and the primary defense against these free radicals are the anti-oxidants. You’ve all heard of Vitamin C, and beta carotene and selenium. Well, scientists now believe that the key to long term health lies in arming yourself with free radicals and the best way to receive this benefit is from your fresh fruits and vegetables.

Why are fruits and vegetables considered superfoods?

Because they contain phytonutrients. Phytonutrients are abundant in live foods and help our cells communicate to each other, aid in reducing inflammation in the body, and help to prevent cells from proliferating as in cancer. According to the American Cancer Society, one should eat five servings of fruits and vegetables daily. I’m going to give you a list of what we call Superfoods, which have been shown to contain a much higher concentration of these super beneficial phytonutrients and antioxidants.

Here is a list of Nutrient Dense Superfoods

1. Beans are a low fat, high fiber protein food high in B vitamins, iron and other minerals. Beans have been shown to lower cholesterol and LDL levels as well as balancing your blood sugar.
2. Berries (blueberries, strawberries, cherries etc.) contain an extremely high level of phytonutrients as well as bioflavanoids. Dried fruits are highly nutritious as well, however, there is very little vitamin C left after the fruit has been dried.
3. Broccoli, cabbage, turnips, and cauliflower are some of the cruciferous vegetables that have been shown to be able to fight cancer. They can be eaten both raw and cooked to get maximum benefit. Broccoli sprouts has up to 100 times the ability to fight cancer and is a good source of iron.
4. ,strong> Oats, such as oatmeal or steel cut oats, is high in fiber and a very good food for stabilizing blood sugar and cholesterol. Add some nuts and raisins and either flax or olive oil for a real healthy breakfast.
5. Oranges, grapefruits and lemons are very high in bioflavanoids and vitamin C. They are best when freshly squeezed.
6. Butternut squash, carrots, red peppers and sweet potatoes are very high in beta-carotene and in lycopenes. These foods play a major role in preventing disease. Studies have shown that the alpha-carotene in pumpkin can slow down the aging process as it offers protection against cardiovascular disease.
7. Wild Salmon and sardines are very high in omega 3 fatty acids. The Wild salmon variety is also very low in mercury. Fish has been shown to be good for your vascular health, and the EPA and DHA content is important for proper brain function.
8. Green vegetables such as spinach, collards and swiss chard have been shown to aid in the reduction of heart disease, stroke, cancer and macular degeneration.
9. Green tea is a very refreshing drink and should replace your coffee consumption. It is high in flavanoids and contains 316 mg of flavanoids per cup. Even regular black tea contains 268 mg of flavanoids and is better for you than consuming coffee with all its negative effects on your health. Squeeze a little lemon into your tea for some added flavor and flavanoids.
10. Tomatoes are very high in lycopenes. Studies have shown that tomatoes have ability to protect against cancer, especially prostate cancer. One such study that was published reported that out of 48,000 men who ate ten or more portions of tomatoes per week reduced their prostate cancer risk by 35%. These studies include such food as tomato sauce, soups etc. Tomatoes also contain vitamin C and beta carotene which neutralize free radicals and preserves the cell membranes. This reduces the potential for inflammation.
11. Seeds and Nuts such as sunflower seeds, almonds, walnuts are high in omega-3 fatty acids as well as high in polyphenols and plant sterols.
They should be eaten raw and soaked for 8 hours to reduce the enzyme inhibitors. Nuts have been shown to reduce heart disease as well as diabetes, and no, they will not cause you to gain weight if the rest of your diet is balanced.
12. Yogurt and kefir are naturally cultured probiotic foods which are beneficial to the intestines. Anyone who has been on antibiotic therapy should be sure to replenish the probiotics in their intestines. Studies have shown that kefir is highly beneficial for strengthening the immune system and is even showing an ability to fight cancer cells.
Try to include as many of these foods in your daily diet. I highly recommend blending your salads in a food processor. You can add tamari, lemon juice, and some raw nut butter, or tahina. It tastes great and you’ll gain tremendous benefits from this natural high potency vitamin meal. Next month I will discuss the foods that must be avoided at all cost in order to improve your health.



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Superfoods are high in Lycopenes

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