EatNBetter

We all know there are certain foods which are especially good for us.  These super foods provide many benefits beyond their generally recognized nutritional value.  When we consume more of them we have a more nutrient dense, lower calorie, health promoting diet.  These natural foods are nutritionally complex.  Here is a list of some of the more common ones and why they are so good for us.

Apples are rich in potassium, vitamin C, fiber and polyphenols.  Pears are also a good choice.  An apple a day…

Avocados are rich in monounsaturated fatty acids, fiber, magnesium, folate, vitamin E, carotenoids, glutathioine, beta-sitosterol, chlorophyll, polyphenols and lutein.  Asparagus, artichokes and extra virgin olive oil are more good selections.  Eat some 2-3 times a week.

Beans provide low-fat protein, fiber, B vitamins, iron, folate, potassium, magnesium and phytonutrients.  There are many to choose from including pinto, great northern, lima, garbanzo (chickpeas), lentils, green beans, sugar snap peas and green peas.  Enjoy 4 servings a week.

Blueberries, purple grapes, cranberries, boysenberries, raspberries, strawberries, currents, blackberries, cherries, etc. contain multiple nutrients such as:  polyphenols, salicylic acid, carotenoids, fiber, folate, vitamins C&E, potassium, manganese, magnesium, iron, riboflavin, niacin and phytoestrogens.  Eat some everyday.

Broccoli contains sulforaphane, indoles, folate, fiber, calcium, vitamin C, beta carotene, lutein/zeaxanthin.  Other good choices include Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens and Swiss chard.  Eat some most days.

Cilantro contains lots of vitamins C & K, bunches of phytonutrients including dodecenal, a natural antibiotic.  Add fresh, chopped cilantro to salsa, salads, soups and stews, omelets, etc.

Cinnamon enhances the metabolism of glucose and cholesterol.  Add it to lots of foods such as oatmeal, cereal, yogurt, coffee and tea, fruit dishes (apple, pumpkin, etc), savory dishes like beans and rice.  Give your dishes an Indian touch.  Other great spices include sage, oregano, thyme, fennel, caraway, anise, coriander and cumin.  Incorporate several of these in your cooking daily.

Dark chocolate contains polyphenols.  And it tastes yummy.  Eat in moderation.

Extra Virgin Olive Oil is a good source of monounsaturated fatty acids, vitamin E, carotenoids, polyphenols and phytosterols.  Eat a tablespoon a day.

Garlic contains over 70 organosulfer compounds, saponins, polyphenols, selenium, arginine, vitamin C and potassium.  Scallions, shallots, leeks and onions are also good choices.  Eat several times a week.

Ginger is an anti-inflammatory which suppresses cytokines and chemokines.  It has been used for centuries to help suppress nausea such as morning sickness, etc.  Ginger also boosts the immune system.  Use fresh or dried in in sauces and dressings, add it to salads, poultry, seafood, stews and spiced roasts.  Enjoy frequently.

Honey contains over 180 substances including polyphenols, salicylates and oligosaccharides.  Have some several times a week.

Kiwi contains vitamin C & E, folate, potassium, fiber, carotenoids, polyphenols, chlorophyll, glutathione and pectin.  Pineapple and guavas are also good choices.  Eat some a few times a week.

Oats contain fiber, beta glucan, protein, magnesium, potassium, zinc, copper, manganese, selenium and thiamin.  Other grains products that are good for you:  Wheat germ, whole wheat, buckwheat, bulgar wheat and couscous, ground flaxseed, brown rice, wild rice, rye, millet, amaranth, quinoa, kamut, yellow corn, and  spelt .  Try to get at least 10 grams of fiber from whole grains most days.

Onions are a good source of selenium, fructans (including inulin), vitamins C & E, potassium, daillyl sulfide, saponins, fiber and polyphenols.  See garlic above.

Oranges contain fiber, folate, limonene, potassium, pectin and polyphenols in addition to vitamin C.  Other citrus fruits include lemons grapefruit, tangerines, limes, kumquats, calamondin, etc.  Try to have a serving everyday.

Parsley Great source of Vitamin K as will as vitamin A, luteine, and zeaxanthin ( which promotes eye health) and is the most concentrated source of flavonoids you can get.  May be useful for fighting cancer, allergies and heart disease.  Add to salads, soups and stews, rice dishes, pasta and as an edible garnish to cleanse your breath after eating.  Eat some most days.

Pomegranates contain Vitamins B6 & C, polyphenols and potassium.  Plums are another good choice.  Several servings of juice or seeds a week.

Pumpkin contains both alpha and beta-carotene, fiber, vitamins C & E, magnesium, pantothenic acid and potassium.  Other good choices are butternut squash, carrots, orange bell peppers and sweet potatoes.

Rosemary contains phytochemicals that can reduce the formation of cancer-causing compounds known as heterocyclic amines (HCAs). It may also enhance insulin sensitivity, a very positive factor aiding in a healthy metabolism and slowing the aging process.  Add to ground beef before grilling.  It is also good with lamb, potato dishes, soups and stews.  Eat some several times a week.

Spinach is just full of nutrients:  lutein/zeaxanthin, beta-carotene, omega-3 fatty acids, glutathione, alpha-lipoic acid, vitamins C, E, B6, folate riboflavin, thiamin, calcium, iron, magnesium, manganese, zinc, polyphenols and coQ10.  Other green leafy vegetables include:  kale collards, Swiss chard, arugula, mustard greens, turnip greens, bok choy and romaine lettuce.  Seaweed and orange bell peppers are also good.  Eat some most days.

Tea contains flavonoids.  Drink 1 -4 cups daily.

Tomatoes are a good source of B vitamins, vitamin C, lycopene, chromium, alpha and beta-carotene, zeaxanthin, lutein, phytuene, phytofluene, potassium, biotin and fiber.  Also chose other fruits with red flesh such as papaya, strawberry, guava, grapefruit and watermelon.  Eat processed tomato products daily along with several servings of fresh tomatoes weekly.

Turmeric contains curcumin which is a very powerful anti-inflammatory agent.  It is one of the best spices for disease protection and anti-aging.  Studies have on mice demonstrated turmeric’s ability to reduce plaque buildup in the brain that is associated with Alzheimer’s and cognitive decline.  Turmeric also has anticancer properties.  Add to bean dishes, egg dishes, poultry, seafood, tofu, rice dishes, soups and stews, as well as many Indian dishes.  Try to eat some several times a week.

Turkey is a source of low-fat protein, vitamins B6 & B12, iron, selenium, zinc, riboflavin and niacin.  Skinless chicken breast is also a good choice.  Eat 3-4 servings a week.

Walnuts contain omega-3 fatty acids, vitamins B6 & E, magnesium, polyphenols, protein, fiber, potassium, plant sterols, arginine, resveratrol and melatonin.  Other good choices include:  almonds, cashews, hazelnuts macadamia nuts, peanuts, pecans, pistachios, pumpkin and sunflower seeds and sesame seeds.  Eat an ounce 5 times a week.

Wild Salmon is a major source of omega-3 fatty acids, B vitamins, selenium, vitamin d potassium, protein and carotenoids.  Halibut, canned albacore tuna, sardines, herring, trout, sea bass, oysters and clams are other good choices.  Eat 3-4 ounces 2 to 4 times a week.

Tags: health, nutrition, super foods