11 Super Foods

Adding super foods to your shopping list can help you ward off disease by boosting your immune system.

Imagine fighting cancer, depression and bad cholesterol as well as improving your eyesight and helping your hair grow simply by eating. There are certain foods that, added to your diet, act as super foods. These are foods that are packed with vitamins, minerals and antioxidants that support health, fight disease and support healthy immune function. In addition to an active lifestyle, making super foods a priority in your diet can support your health.

Soy

Soy comes in the form of tofu, but you can also try soy milk, soy cheese or soy butter.

Soy comes in many forms, including milk, yogurts, tofu, meat substitutes and nuts. Soy contributes to heart health by lowering cholesterol, and contains eight essential amino acids needed to make it a complete protein. Phytoestrogens in soy regulate hormones and prevent breast and prostate cancer.

Garlic

Garlic can help to fight parasites, bacteria and fungus.

Garlic has anti-bacterial, anti-fungal and antibiotic qualities that support the immune system. Garlic stimulates the production of white blood cells which combat infection and prevent cancer development. Garlic can also combat yeast overgrowth that leads to infection.

Green Tea

Green tea limits bad cholesterol and is also low in caffeine.

Catechins found in green tea protect against heart disease, cancer, in addition to reducing bad cholesterol. "A University of Kansas study found that catechins were 100 times more effective than vitamin C and 25 times more potent than vitamin E in blocking cell mutations that cause cancer," according to Fitfaq.com.

Sweet Potatoes

The more orange the inside of a sweet potato is, the more nutrients it contains.

Sweet potatoes contain vitamin A, which supports healthy immune function and protects the body against carcinogens. Just 3-1/2 oz. of sweet potato contains 12mg of beta-carotene, which helps to improve eyesight.

Frozen Blueberries

Freezing blueberries is a way to keep this super food year-round.

Frozen blueberries can be purchased year-round. Frozen blueberries eliminate waste because they will not go bad in the freezer. The sweet taste of blueberries is helpful in boosting memory.

Canned Pumpkin

Pumpkin can be eaten alone, or added to a recipe to provide a boost of vitamin A.

One cup of canned pumpkin, without added salt, contains only 83 calories and one gram of fat. It is also high in fiber, vitamin A and vitamin E. This low cholesterol, low-fat, low-calorie food is helpful in boosting immune function.

Almonds

Almonds promote healthy hair and skin.

One cup of almonds contains the calcium equivalent to one cup of milk. Almonds are also high in potassium, fiber, folate, magnesium, iron and zinc. Vitamin E in almonds promotes healthy hair and skin.

Flax Seeds

Flax seeds are a good source of omega 3 fatty acids for vegetarians.

Flax seeds provide omega 3 fatty acids, which are effective for reducing inflammation. They also reduce cholesterol and lower blood pressure, thereby reducing the risk of heart attack and stroke. Flax seeds also contain lignan, a cancer fighting agent.

Dark Chocolate

Dark chocolate is also high in fat; therefore it is best to keep consumption under 100 calories a day.

In small doses, dark chocolate with 80 percent cacao or more, provide a healthy dose of antioxidants. Dark chocolate can relieve mild cases of depression associated with seasonal changes and also lower blood pressure.

Juices

Wheatgrass is a nutritionally dense food.

Pomegranate juice is a heart healthy juice that can lower blood pressure and also reduce the risk of diabetes. High doses of antioxidants help to cleanse the body and reduce cholesterol. Pomegranate juice is also good for oral health, as it can reduce plaque.

Wheatgrass juice is the ultimate super food. One ounce of juice delivers the same nutrition as 2-1/2 lbs. of dark green leafy vegetables. It provides all eight essential amino acids, making it an excellent source of protein. It also cleanses the body, supporting liver, cell and immune function.

References

• FitFAQ.com: 11 Super Foods to Eat Right Now
• The New York Times; The 11 Best Foods You Aren't Eating; Tara Parker-Pope; June 2008
• Self Nutrition Data: Pumpkin, Canned, Without Salt
• HealthCastle.com; 5 Super Foods; Gloria Tsang, RD, February 2007
• Illuminated Health: List of 11 Super Foods
• Super Foods Rx: Dark Chocolate

Resources

• Eat This: 11 Health Benefits of Pomegranate Juice