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What Are Superfoods?

Updated on April 21, 2020

Choosing Wisely


Superfoods are nutrient-dense, whole foods that contain a high concentration of phytonutrients, long chain carbohydrates and omega 3s. In order for a food to be labeled a Superfood, it must offer specific health benefits above and beyond its normal nutritional value. Superfoods work together synergistically with your body systems, nourishing you at the cellular level for optimal health benefits. Adding Superfoods to your daily menu is a smart (and yummy) way to optimize your health and a healthy way to lose weight and keep it off.

Are Superfoods hard to find? Absolutely not! The Superfood list reads much like anyone's regular grocery list. They are foods you see every time you go to the grocery store, with maybe just a couple that may be harder to find. Here are more than 57 of them, listed in alphabetical order. This is by no means all of the Superfoods out there. As we come across more of them we will definitely add them to our list- AND we'll give you the health stats on each one so you will understand WHY they made the list!

Acai- This amazing little berry can be a bit hard to find in it's, well, "berry" form. That is because it is a product of Brazil and does not travel well. You can usually find acai at your local grocery store in juice form (or its extract in capsule form) AND it's delicious! Acai contains antioxidants, amino acids and essential fatty acids and it could very well be one of the most powerful antioxidant and nutritional foods in the world! It's known as the Energy fruit.

Algae- This superfood was actually suggested by a reader. And he was absolutely right, algae is a superfood by definition because of the extremely high nutritional value. Now, this question might occur to you : "How do I consume this particular Superfood?" There are spirulina and chlorella supplements on the market, available in tablet and powder form. The powders can be added to a breakfast smoothie, the tablets (like the spirulina tablet I take every day) can be taken with your daily vitamin.

Amla- Also known as Indian Gooseberry, this small fruit looks similar to a plum but is green in color. It can be eaten raw, taken in tablet form, made into a tea, or added to juice or foods in a powder form. Amla has been used in Ayurvedic medicine for hundreds of years, and its benefits are many. It is a powerful antioxidant and immune system booster. Amla contains Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Selenium, Vitamin C, Thiamin, Riboflavin, Vitamin B-6, Folate, Vitamin A, Vitamin E, and fatty acids.

Apples- Apples contain antioxidants like quercitin, catechin and flavonoids that have preventive powers on such health issues as prostate cancer, stroke, type II diabetes, colon cancer, bladder cancer, lung cancer, blood cholesterol levels AND they promote hair growth as well as inhibiting the formation of wrinkles. The antioxidant power of apples is concentrated mainly in the skin so to be sure you are getting the best of this amazing fruit, eat the whole apple. Apple seeds, on the other hand, contain cyanide and should not be eaten.

Avocado- Avocados are simply packed with nutrients and healthy compounds like folate and beta-sitosteral, which protects against stroke and lowers cholesterol levels and blood pressure. They also contain vitamin E and glutathione, both essential for overall good health, age prevention and the prevention of heart disease. Avocados contain only healthy fats, and also aid in the absorption of other nutrients in a synergistic manner. Add avocados to your next salad and your body will absorb five times the carotenoids than without them. When you eat avocados, you are reducing your risk of breast cancer, oral cancers, macular degeneration and prostate cancer.

Barley- Barley is high in fiber, lowering instances of hemmorhoids and constipation. The creation of "friendly bacteria" is what is partially responsible for healthier levels of cholesterol produced by the liver. They also "crowd out" disease-producing bacteria, preventing them from surviving in the intestinal tract.

Beans- The soluble fiber in beans helps prevent high levels of LDL cholesterol in your bloodstream, which reduces heart disease risks. For those who don't eat much meat, beans are rich in iron and protein. They also work on blood sugar ups and downs with slower carbohydrate absorption times, and blood pressure fluctuations with their high levels of potassium. Beans are also rich in folic acid, copper and magnesium, so adding them to your diet can help protect you against several types of cancer as well as vascular disease.

Blueberries- Blueberries have the highest antioxidant content of all the fruits and also contain Vitamin C, Vitamin E, Vitamin A, B Complex, magnesium and copper. These important nutrients combine to aid in boosting immunity and slowing the aging process. A new study indicates that blueberries may even help reduce belly fat, and at the University of Michigan Cardiovascular Center study results indicated that they also reduce risk of cardiovascular disease and metabolic syndrome (risk factors at the root of heart disease and diabetes).

Broccoli- Broccoli belongs to the cabbage family, known as cruciferous vegetables . What that means to you is lower instances of cancer due to broccoli's protective substances called phytochemicals. These substances increase the activity of the enzymes in your body that destroy cancer-causing agents. Broccoli is also considered a chelator by helping to produce chelating enzymes in the body.
There is a new study out regarding sulforaphane, a cancer-fighting phytochemical found in broccoli. It is released and absorbed by the body during digestion, inducing the creation of cancer-fighting enzymes that neutralize carcinogens before they cause cellular damage.
Broccoli is also high in two kinds of fiber- soluble and insoluble. Your body needs both kinds, as well as broccoli's high content of Vitamin C, Vitamin A, folic acid and calcium. Broccoli plays a role in the prevention of cataracts, high blood pressure, colon cancer (as well as other cancers) and heart disease. Broccoli also detoxifies the liver and plays an important role in eliminating depression.

Buckwheat- You might be surprised to learn that buckwheat is not a cereal grain at all, but is actually a fruit seed. People with wheat sensitivity need not fear this highly nutritious grain substitute which is high in fiber, tryptophan, rutin, manganese and magnesium. Buckwheat is also high in flavonoids, which helps prevent high cholesterol, maintains proper blood flow and coagulation, maintains the optimum blood pressure and helps maintain correct blood sugar levels. Your circulatory system will reap multiple benefits from the inclusion of buckwheat to your diet. More recently, buckwheat has gained a stellar research reputation for breast cancer prevention. Soak buckwheat grain overnight and it will sprout, creating an enzyme-rich, amino acid packed colon cleanser and body alkalizer.

Carrots- "Nyaa-What's up, Doc?". Bugs always had the most amazing brainpower, speed and energy. Where do you think he got it? It could have easily come from the ever-present carrot stick he was chomping on. In fact, carrots provide health protection for such a broad range of diseases ranging from cancers to macular degeneration and overall immune system health that eating carrots everyday should be a no-brainer for everyone. If you really want to concentrate the health benefits of your carrots, buy a juicer and drink them raw.

Cherries- Cherries are a delicious and low fat fruit full of nutritional benefit. If you've ever suffered from gout, cherries contain anthocyanins (plant pigments) which lowers the uric acid levels associated with that painful condition. Anthocyanin may also reduce the risk of certain cancers, such as colon cancer. Two major cancer fighting substances found in cherries, quercitin and ellagic acid, have been shown to reduce tumor size and even cause cancer cells to self-destruct. Cherries are also high in iron, good news for people suffering from anemia. Another benefit of cherries is their beneficial effects on arthritis pain. Those anthocyanins that help with gout also contain anti-inflammatory properties that ease the pain associated with OA (osteoarthritis).

Chinese Cabbage- Here's one we don't hear too much about. If you want to add high nutritional value to your diet you need to pay attention to this one. Variations of chinese cabbage include napa cabbage and Bok Choy. It is one of the most nutrient-dense greens on the planet. It contains high quantities of selenium, fiber, vitamins A, C, K, calcium, potassium, manganese, as well as a host of other nutrients in smaller quantities. Recent research shows it also contains a cancer-fighting flavone called apigenin.

Chokeberries- The scientific name for these small phytochemical powerhouses is aronia melanocarpa, and they can be found growing wild or possibly in your very own yard. The berries contain the highest concentration of anthocyanins found in plants to date (1480 mg per 100 g) which gives them value as a neutraceutical. Scientific testing has revealed the dark purple chokeberry with among the highest ORAC values (antioxidant strength) ever recorded.

Cinnamon- Cinnamon is a natural food preservative that has an ever-increasing repertoire of health benefits as well. Cinnamon helps regulate blood sugar levels for Type II Diabees sufferers, helps stop drug-resistant yeast infections, helps lower LDL cholesterol, has anti-clotting effects on blood, helps minimize and even eliminate arthritis pain, helps lower the proliferation of leukemia and lymphoma cells and is a great source of fiber, iron, manganese and calcium. It also helps boost cognitive function and memory as well as fighting the E-coli bacteria in unpasteurized juices.

Cod Liver Oil- You might not think of it as a food, but cod liver oil should definitely be on your list- and in your cupboard. The benefits of this important liver extract include improved heart function, lowered inflammatory response, heightened mineral absorption, improved brain function, bone health, arthritis relief, diabetes treatment, lowered blood pressure, faster wound healing, Crohn's Disease and IBS treatment, cancer prevention.

Daikon Radish- The health benefits of the Daikon Radish begin with its high enzyme content. This helps in fat digestion as well as starch digestion. Like broccoli, this white radish from Asia can help increase the same enzymes in the body that help to fight off cancer-causing agents. It's low in calories (great for dieters)and contains high levels of Vitamin C, phosphorus and potassium.

Dark Chocolates- Dark chocolate (at least 65% cacao is the healthy kind) contains about eight times the antioxidants found in strawberries, which aids in protection against damage caused by free radicals in the aging process. The flavonoids in dark chocolate help regulate blood pressure, LDL cholesterol and hormone levels. So it's good for your heart, provides endorphins (mood elevators) and seratonin (mood elevators) and contains caffeine (stimulants).

Eggs- Eggs contain carotenoids, protein, choline, Vitamin D, B Vitamins, sulphur and all nine amino acids. They have been found to aid in prevention of serious health issues as macular degeneration, cataracts, blood clots, stroke, heart attacks and breast cancer. A healthy person should limit cholesterol intake to 300 mg per day and one chicken egg contains about 200 mg of cholesterol. So on the days you eat an egg you should avoid high fat dairy foods for that day or substitute vegetables for your meat at one meal.

Extra Virgin Olive Oil- The health benefits of Extra Virgin Olive Oil (cold pressed) include a lower rate of heart disease, atherosclerosis, diabetes, asthma and colon cancer. This is because of the unsaturated fats it contains as well as high levels of antioxidants, polyphenols and Vitamin E.

Flax Seed- Flax seed is rich in omega 3 fatty acids, which translates to lowered levels of triglycerides and cholesterol. Foods containing high levels of omega 3s have been linked to lowered risk of diabetes, certain cancers and inflammation associated with arthritis.

Garlic- There are many health benefits offered by this delicious little herb. Garlic is packed with calcium, magnesium, iron, phosphorus, potassium, sodium, zinc, copper, manganese, selenium, Vitamin C, Thiamin, Riboflavin, Niacin, Pantothenic acid, Vitamin B-6, Folate,Vitamin E and 18 different amino acids. The two main medical ingredients which give garlic its healing powers are Allicin and Diallyl Sulphides. Garlic helps cleanse the blood, prevents colds, coughs and congestion, bronchial infections( it is a recognized natural antibiotic),reduces tumors and other malignancies, controls high blood pressure and kills the fungus that causes candidiasis as well as the bacteria that causes travelers diarrhea.

Green Tea- Green tea's health benefits include high levels of antioxidants which destroy the free radicals that can cause DNA damage, cancer, blood clots and atherosclerosis. The types of cancer prevented include stomach cancer, esophageal cancer, prostate cancer, pancreatic cancer and colorectal cancer. Also, Green Tea's antioxidants are dilators and improve the flexibility of veins and arteries so they are less vulnerable to clogging. Recent studies have pinpointed the polyphenol activity in green tea as increasing production of the hormone adiponectin, which helps reduce body fat as well as helping to control insulin levels in type 2 diabetics. Green Tea and its extract have long been known as an effective obesity fighter with cholesterol lowering activity.

Guavas- Guavas may be hard to find but most of the health food markets that are springing up all over the US will carry them. Guavas contain more lycopene than almost any other fruit, but what does that mean for you? Lycopene is an antioxidant that targets such conditions as prostate cancer, breast cancer and coronary artery disease. It is packed with Vitamin C and potassium as well. Eating this deliciously healing tropical fruit daily is a natural way to protect your body against cancers and disease.

Honey- Honey contains at least 181 known substances, including antioxidant enzymes and peptides, phenolics and organic acids. It also contains salicylic acid, minerals, alpha-tocopherol and oligosaccharides. What this means to your health is no more constipation due to more "good bacteria" in the colon, reduced levels of toxic metabolites and lower cholesterol and blood pressure. Honey is also a natural healer. It destroys bacteria and viruses and speeds up the wound healing process.

Hot Peppers- Chili peppers contain high amounts of Vitamin C, Vitamin K and carotene (Vitamin A). They are also a good source of the B Vitamins. They are also high in potassium, magnesium and iron. The antioxidants in red peppers help to prevent cell damage, many cancers and inflammation from arthritis.The capsaicin in the pepper seeds prevents stomach ulcers and boosts immunity as well.

Irish Moss- Irish Moss is an excellent source of magnesium, iodine, sodium, Vitamin A, Vitamin B, Vitamin C and Vitamin D. Some of the many health benefits offered by this amazing substance includes protection against varicose veins, arteriosclerosis, bladder disorders, hypertension, eczema, psoriasis, sunburn, cholesterol, obesity and it provides recovery from cancer and radiation poisoning.

Kale- Kale is being hailed as an amazing powerhouse of health benefits. Kale has anti-inflammatory properties with its high levels of Omega3 fatty acids as well as powerful antioxidants like carotenoids and flavonoids. Kale is also high in Vitamin C, Vitamin K, Vitamin A and calcium. Kale is high in iron, folate and magnesium, and fiber! You can eat kale raw, but its health benefits are actually enhanced with cooking.

Kefir- Kefir is a delicious fermented milk drink (similar to yogurt) that helps aid digestion and contains loads of vitamins and minerals. It replaces depletions of enzymes in the digestive tract and aids in the digestion of lactase-based products so that people who may have once been lactose intolerant are often able to drink milk products once again with no negative effects. It boosts the immune system, destroys tumor cells, viruses and bacteria.And it comes in several different yummy flavors!

Kiwi- Kiwi contains high amounts of the antioxidant vitamins A, E and C. Kiwi also contains high amounts of fiber, which aids in controlling blood sugar levels and binds to toxic compounds in the intestinal tract and is expelled, which prevents colon cancer. Fiber has also been shown to lower cholesterol levels which reduces risk of heart attacks. Children who are given five to seven servings of kiwi per week had lower instances of wheezing, runny noses and coughing.

Leeks- Leeks are members of the onion and garlic family, but instead of forming edible bulbs, the edible part is actually the stalk. Leeks provide dietary fiber and contain large amounts of folic acid, potassium, calcium and Vitamins C and B6. They lower bad cholesterol, fight cancer and boost your immunity.

Lemons- One lemon contains 200% of the daily requirement of Vitamin C as well as cancer-fighting citrus flavonoids, magnesium, calcium and potassium. Their low Ph gives them powerful antibacterial properties, making them effective for use in healing insect bites, poison ivy rashes and even paper cuts. They are effective for boosting immunity, so also use them for colds and fever reduction. If you have a hangover headache, add lemon juice to your coffee or tea for quick relief.

Lentils- Lentils are the seeds of the lentil plant. They are extraordinarily high in fiber and calcium, as well as the B Vitamins. They help control weight, blood sugar levels, boost the immune system, prevent osteoporosis and maintain healthy skin.

Miso- Miso is a fermented soybean paste used mostly in cooking. It has a salty/buttery flavor and can be used in place of salt for benefits far beyond other flavorings. It contains Vitamin B12, zinc, manganese and copper, as well as protein. The health benefits include energy production, immunity booster and accelerated wound healing.

Nuts- Nuts are high in Omega3 fatty acids, protein, antioxidants, magnesium, potassium, calcium, iron and Vitamin C. The health benefits include lowering triglycerides, slowing the growth of plaque in the arteries, reducing swellings, promote a healthy heart, lowering cholesterol, reducing feelings of hunger for dieters, preventing breast cancer, lung cancer, bowel and prostate cancer.

Oats- Oats add fiber, B vitamins, Niacin and Pantothenic acid to your diet along with 18 amino acids. What this means to your health is lower cholesterol and a healthier heart, better control of blood sugar levels, lowered risk of cancer, diabetes, obesity and constipation. A daily bowl of oatmeal is your best friend, health-wise.

Onions- Onions are both herb and vegetable, and they offer the health benefits of both. Onions contain B and C Vitamins as well as minerals and fiber. They help lower blood sugar, cholesterol and blood pressure. They are an important contributor to the fight against heart disease. They also fight colon cancer by inhibiting the production of carcinogens produced when cooking meats at high temperatures.

Oranges- Oranges are an excellent source of Vitamin C, which most people already know. What you may not know is all of the other benefits oranges provide your daily health. Oranges also contain a nutrient called herperedin which aids in lowering cholesterol and blood pressure. Oranges also fight colon cancer, ear infections, asthma and arthritis.

Pomegranates- Pomegranates contain Vitamins A, C, D, E, K, B6 and B12. Not only that, they also contain riboflavin, folate, pantothenic acid, choline, betaine and protein. What this means to your health is added protection against breast cancer, lung cancer, prostate cancer, Alzheimers, osteoarthritis, high cholesterol, arterial plaque buildup, high blood pressure and the formation of plaque on your teeth.

Prickly Pear Cactus- Okay, I did say there might be a couple that are hard to find. This is one of those. If you can find prickly pear cactus, the reason it made the superfoods list is thanks to its high levels of antioxidants and Vitamin C. In fact, Spanish sailors used the fruit to ward off scurvy on long voyages. You might have access to this amazing fruit if you live near the desert.

Pumpkin- One of the surprisings facts about pumpkins is that the seeds are an effective intestinal parasite eliminator. They contain an amino acid called cucurbitin which accomplishes this feat as well as helping to reduce enlarged prostate in men. Pumpkin is low in calories but high in fiber, and it is high in carotenoids, Vitamins C and E, pantothenic acid, and potassium. These nutrients help fight various types of cancer such as lung cancer, urinary tract cancer, cervical cancer, breast cancer and skin cancer.

Quinoa- Often called "The Supergrain of the Future", the amazing benefits of quinoa were discovered thousands of years ago by Inca warriors who ate it to increase their strength, energy and stamina. Quinoa is high in protein and fiber, and contains the full array of amino acids. It is an excellent source of antioxidants and iron, and helps regulate blood sugar, making it a smart dietary choice for diabetics.

Red Wine- Red wine contains resveratrol, which has been linked to blood vessel health and lower cholesterol blood levels. Cabernet Sauvignon has the highest flavonoid content, followed by Petit Syrah and Pinot Noir. Recent research even indicates that it may include such benefoits as lowered tooth decay and prevention of Alzheimers. But be aware that reference is made here to moderate drinking of red wine, as alcohol consumption can worsen conditions such as depression, congestive heart failure and liver disease.

Salmon- Salmon is only one of several coldwater fish that provide high levels of Omega3 fatty acids, nutrients that have been proven to confer the benefits of reducing conditions such as heart disease and arthritis pain. Additional health benefits of including salmon, herring, mackerel and sardines in your diet may even include lowered cholesterol levels as well as improved memory function and brain health.

Salvia Hispanica L- Chia seeds contain almost all of the essential nutrients for good health. Chia seeds are gluten free, containing over three times the antioxidant properties of fresh blueberries. We all need Omega 3 and 6 fats for heart health and these little seeds provide 17g of these essential fatty acids. They also contain protein, fiber, folates, niacin, riboflavin, thiamin, vitamins A, C,and E, potassium, calcium, copper, iron, magnesium, manganese, selenium, phosphorus, zinc, all in significant concentrations. Add chia seeds to your morning smoothie, oatmeal, or yogurt for a wonderful boost to energy levels all day. They also support healthy digestion for regularity with no side effects. You really must eat chia if you want to experience the fountain of youth!

Sea Salt- First of all, salt does not raise your blood pressure. What raises your blood pressure is an insufficient amount of minerals that normally hold water inside your cells. Given in conjunction with the correct minerals, salt will actually lower blood pressure to the correct levels. One or two glasses of salty water quickly regulates the heart-thumping of arrhythmia, halts asthma attacks as effectively as an inhaler, extracts excess acidity from cells (brain cells in particular) and the kidneys, protects against Alzheimers, acts as an antidepressant, prevents cancer, balances blood sugars and reduces the need for insulin.

Sea Vegetables- Sea vegetables (the most common being kelp) are high in iodine, and they also contain Vitamin K, folate, magnesium, calcium, iron and tryptophan. But wait, that's not all. They contain an array of carotenoids, alkaloids and flavonoids. They inhibit the spread of certain fast-growing tumors, inhibit the synthesis of estrogen in fat cells (a major cause of cancer), prevent the enlargement of the thyroid gland (goiters), prevent certain types of birth defects, prevent diabetic heart disease and stroke.

Seeds - Seeds (especially pumpkin seeds, sunflower seeds and flaxseeds) are power-packed with nutritional value, containing mega quantities of protein, iron, zinc, niacin, omega3 fatty acids, folic acid, fiber and vitamins. Some health benefits of eating seeds include protection against heart disease, breast cancer, diabetes, high blood pressure, arthritis, and cardiovascular disease.

Soy- Soy beans are rich in proteins, all the amino acids, calcium, iron, zinc, phosphorus, magnesium, B Vitamins, Omega3 fatty acids and fiber. The health benefits of soy beans include lowered cholesterol, bone health, menopausal symptoms and prostate cancer.

Spinach- Spinach contains the most nutrients of any vegetable. Vitamins A, B1, B2, B3, B6, C, E, K, manganese, folate, magnesium, , iron, calcium, potassium, tryptophan, fiber, copper, protein, phosphorus, zinc, omega3 fatty acids and selenium are all packed into this powerhouse vegetable. Spinach fights breast cancer, prostate cancer, ovarian cancer, colon cancer, osteoporosis, atherosclerosis, diabetic heart disease, blocked arteries, heart attack, stroke, high blood pressure, asthma, rheumatoid arthritis, migraine headaches and age-related mental decline. Cooked spinach contains both lutein and zeaxanthin, two substances that fight macular degeneration. Popeye was right on.

Spirulina- Spirulina has a nutritional profile that boasts vitamins A, C, D, E and K, B6 and B12 as well niacin, riboflavin, folate, choline and betaine. It also contains the minerals calcium, magnesium, iron, phosphorous, potassium, sodium, manganese, selenium, flouride and copper. It contains amino acids which are the building blocks of protein. Spirulina has been found to cleanse the body of toxins like arsenic, balances candida in the body, and increases the production of antibodies in the body which can help prevent chronic diseases like cancer.

Sprouts- Sprouts include alfalfa, radish, broccoli, clover and soybean sprouts. They contain concentrated amounts of phytochemicals such as canavanine, saponins and antioxidants. The health benefits of consuming these compounds include protection against pancreatic, colon and leukemia cancers, osteoporosis, high cholesterol, PMS, fibrocystic tumors, hot flashes and DNA destruction.

Tomatoes- Tomatoes are high in Vitamin C, Vitamin A, potassium, iron, lycopene, coumaric acid, chlorogenic acid and betacarotene. They have been found to fight prostate cancer, rectal cancer, colon cancer, stomach cancer, lung, breast and skin cancer. Lycopene helps older people stay active longer. Cooking tomatoes actually enhances their benefit.

Turkey- Turkey (that delicious holiday favorite) contains high levels of protein, Vitamins B1, B6 and B12, selenium, niacin, potassium, folic acid and tryptophan. These nutrients help keep cholesterol levels down, fight heart disease, birth defects, aid in healthy nerve function, boost your immune system, regulate blood pressure, speed up healing processes, boost testosterone levels and act as a mood elevator.

Umeboshi Plums- Japanese pickled plums have a high acidity that, surprisingly, creates alkalinity in the body. They help create energy and neutralize fatigue, stimulate proper digestion, cure hangovers and help your body eliminate toxins.

Walnuts- Walnuts are high in fiber, Omega3 fatty acids, B Vitamins, manganese,copper, tryptophan and antioxidants. They help fight against such health issues as heart disease, high cholesterol, asthma, rheumatoid arthritis, eczema and psoriasis. They also contribute to better cognitive function and lower levels of lipoprotein A (a contributor to heart disease). And they are delicious!

Water- How is water a "Superfood"? For one thing, without water you will die. All of your body's functions depend on it, AND in sufficient quantities to function properly. When your body's fluids are in balance, your kidneys, liver, colon, skin, in fact every system in your body works properly. You naturally lose four to eight cups of water a day just from breathing, normal sweating and waste excretion processes. That water must be replaced (about 2 liters a day) in order to avoid dehydration, which can affect everything from managing weight (too little water in your system actually causes weight gain) to maintaining normal energy levels as well as cognitive function.

Watercress- Recent studies show that watercress is a potent cancer fighter. According to the Cancer Research Center at Southampton General Hospital's School of Medicine, watercress "works the same as, if not better than, conventional anti-cancer drug treatments" at halting tumor growth. Like broccoli and several other unassuming looking vegetables, watercress is packed with nutritional value. Vitamin C, Iron, Vitamin A, Vitamin K, carotenoids and phytochemicals work together in this leafy little powerhouse that looks similar to spinach and is a great substitute for lettuce on a sandwich. When you consider foods that fight disease, watercress should be close to the top of your list- your immune system will thank you!

Wheat Grass- Wheat grass juice is 70% chlorophyll, a compound that contains more light energy than any other element. Wheat grass absorbs minerals from the soil (as many as 92 of them) and is high in oxygen and enzymes. It fights harmful bacteria, cleanses the blood, cures sore throat, strep infections, tooth decay, psoriasis and eczema, improves digestion, detoxifies the colon, removes scars, heals wounds, hastens skin graft healing, cures constipation, lowers cholesterol and removes heavy metals from the body.

Wild Salmon- Wild salmon (and farm raised salmon does not have the same diet as wild salmon so it does not contain all the nutritional value-check before you buy) contains tryptophan, Vitamin D, Omega3 fatty acids, selenium, protein, Vitamin B3, Vitamin B12, phosphorus, magnesium, Vitamin B6 and is low in calories and saturated fat. What this means to your health is prevention of unwanted inflammation, maintenance of the immune and circulatory systems, prevention of heart arrhythmia, improvements in the ratio of good cholesterol to bad cholesterol, improved blood flow, lowered triglycerides, lowered chance of stroke and high blood sugar.

Yogurt- Yogurt contains probiotics, protein, calcium, Vitamin D, Vitamin B2, Vitamin B12, potassium and magnesium. Yogurt prevents osteoporosis by increasing bone mass, reduces blood pressure, helps lactose intolerance, constipation, diarrhea, prevents colon cancer, prevents inflammatory bowel disease, helps prevent H. pylori infection, discourages vaginal infections and if eaten as a snack makes you feel full longer. A word of caution about yogurt: Some yogurt companies heat treat their product which destroys the bacteria that provides the benefits. Also be sure and check the sugar content in the ingredient list. If there is added sugar, candy or fake fruit you could wind up eating junk food after all.

Fine-Tune Your Diet

Your health is based on your decisions. Being your healthiest should be easy now that you know which foods are the best, right? Is it really that simple? Cutting out all the fat-filled, nutrient-poor junk food and filling your cupboards and fridge with only the best SOUNDS simple, right? But here's the rub- do YOU have the extra time it takes to cook and prepare only the very (nutritionally) best for yourself and your family?

Millions of people feel they have to go with more time-saving food options because their lives are so full and busy. Your kids opt for quick snacks, you often eat on the run or at work, and sometimes you simply aren't all at home together at mealtimes. Not to mention the expense involved in buying only fresh, perishable items. Some of this food will surely get thrown out if it isn't eaten promptly, right?

Sure, you are concerned about the food you and your family eat every day, but you might think it simply isn't possible for every meal to be perfectly rounded out with "fresh" and "nutritionally optimal". Fear not, there are quick and easy ways to incorporate Superfoods into a busy lifestyle.

One example would be to add walnuts to a bowl of oatmeal in the morning. Another would be to take a spirulina supplement along with your morning vitamin, or whip up a breakfast smoothie with added spirulina powder.

Why Should I Eat Superfoods?

Taking care of yourself includes proper rest, nutritious foods, exercise, vitamins and supplements. Learn how to achieve a healthy body and you can enjoy a longer, happier, more balanced and bountiful life. Research has proven that Superfoods can add years to your life and have a major impact on your health and wellbeing. They, and other whole foods, increase your energy levels as well as your resistance to many different diseases and cancers. In short, Superfoods are nutritional powerhouses that have the capability to transform your body's overall performance by providing mega-micronutrients, pH balancing, and immune system optimization.

After reading over the list of superfoods you see some that you don't like, never fear! There are other foods you can substitute for the ones you don't care for. Romaine lettuce is a great (and delicious) substitution for spinach. Watermelon has many of the same micronutrients as tomatoes- and who doesn't like sweet, juicy watermelon? Blueberries not your favorite? Deep red grapes or acai can take their place with very little loss of nutritional value.

Your body deserves the very best fuel you can give it. Including foods rich in high-density nutrients in your diet is one way you can ensure a healthier, happier, LONGER lifespan. Your quality of life will be greatly enhanced as your health improves, and you will have peace of mind knowing that you are taking positive action in staying vital, youthful and healthy.

If you like what you've just read and would like to see more information about your own healthy options, please visit my profile.

© 2010 Mary Green


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