Summary:
“Super foods” is the term given to those foods experts believe can have a powerfully positive effect on our health. When incorporated into a daily diet, these “super foods” can not only provide us with energy but also help stop changes in the body that lead to diseases such as diabetes, hypertension, Alzheimer’s and some cancers. This article looks at “super foods” and their associated health benefits.

Details or Sample:
Avocados, beans, blueberries, broccoli, garlic, oats, pumpkin, salmon, soy, spinach, tea (green or black), tomatoes, turkey, walnuts, and yogurt. These are the foods experts say we should be eating for optimum health and to ward off disease. Depending on where you go for information about super foods, this list might vary slightly but overall the basic food categories remain the same. So given that they’re all fairly common foods, easy to find in any supermarket and not costing the earth, why and how can they do so much for us?

Avocados are rich in beta-sitosterol which has been shown to reduce blood cholesterol levels. They also contain phytonutrients which are believed to help prevent many chronic diseases. However, due to their high fat content—albeit monounsaturated fat which can also help reduce cholesterol—avocados should be eaten in moderation. Try using them in place of other foods containing saturated fat, for example in sandwiches or on toast.

For such a small fruit, the blueberry certainly packs a super food punch. There’s vitamin C, folic acid, fiber, carotenoids, and hundreds of other compounds in this tiny fruit. Blueberries also contain anthocyanidins, some of the strongest antidotes to oxidative stress, which many scientists believe to be the cause of aging in humans. Blueberries can be eaten on the move as a snack, or add them to your morning breakfast cereal.

When considering what might or might not be a super food, think color—deep blue, red, green or orange. These foods are more likely to contain nutrients that will protect against heart disease and cancer, and help with our mental abilities.

Broccoli is one of the big players in the league of super foods. It contains an abundance of healthy compounds including two anti-cancer substances, sulphoraphane and indole-3-carbinole. Broccoli is also a good source of potassium which helps lower the risk of heart disease.

Foods high in fiber are not only good for keeping cholesterol levels low, but can also help with any weight loss as they make you feel full for longer. A bowl full of bran or high fiber cereal is the best way to start the day, especially if topped with fresh fruit and chopped nuts.

Soy is another food that can help where cholesterol’s concerned. A 2003 study published in The Journal of the American Medical Association showed that a diet including soy fiber, oats, almonds and margarine from plant sterols did as much for lowering cholesterol as the most widely-prescribed cholesterol medicine.

So adding tofu, soy milk, soy nuts or green soy beans (edamame) to your diet can all help lower your cholesterol. Tofu can be used in a stir fry with vegetables, and steamed edamame make a great starter dish.

All nuts have been found to lower cholesterol levels, and the walnut is the super nut, being an excellent source of omega-3 fatty acids (salmon is also a good source of these acids, hence its inclusion in the super foods list). Studies have shown that eating a handful of nuts five times a week can reduce an individual’s risk of cardiovascular disease by up to 50 percent. But beware of using this as an excuse to snack on nuts throughout the day as they contain a lot of calories. A handful of unsalted walnuts will provide enough of what your body needs from this super food.

Dairy products, including yogurt, being the best source of calcium, help keep bones and teeth strong. Dark green vegetables, dried beans and sardines also contain calcium. If you’re concerned about weight gain, then choose the low-fat varieties.

Although the idea of super foods might be just another diet fad in a world already saturated with money-making health-related gimmicks, it does nonetheless send the right message: we should use the foods we eat every day in order to fight disease and live as healthy a lifestyle as possible. That doesn’t mean we have to eat only those foods, but that we should include them as a substantial part of our diet. And try not to see the inclusion of these super foods in your diet as a temporary health measure or as part of a weight-loss program. Make them the foods you automatically reach for every week when doing your grocery shopping—looking and feeling better than you ever have done!

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