Eating
well is one of the nicest things you can do for yourself. And with these foods
the health benefits are through the roof! Your taste buds will be grateful too!
So you don’t have to choose between foods that are good and good for you.
Here
are some great choices:
25 Superfoods
1.
Avocados - Creamy, succulent avocados not only contain the best
kind of fat (monounsaturated oleic acid) but also help your body block the
absorption of bad fats (cholesterol). They're high in lutein, which aids
eyesight, and in potassium and folate, which may reduce the risk of stroke and
cardiovascular disease. And they're low in pesticides. (Luckily these are in season right now! No waiting…) Recipe here.
2. Beets - The
pigment betacyanin, which gives beets their distinctive hue, is just one of
several disease-fighting phytonutrients found in this root vegetable. Beets are
also a good source of folate, which guards against birth defects, colon cancer,
and osteoporosis, and are high in fiber and beta-carotene. Recipe here for yummy beet salad.
3. Horseradish - Glucosinolate-rich
horseradish fights cancer and kills bacteria. It's also a good source of
calcium, potassium, and vitamin C, which, among other things, helps maintain
collagen.
4. Sweet Potatoes - Whether
orange or white, sweet potatoes contain phytonutrients that promote heart and
eye health and boost immunity. They're flush with beta-carotene (thought to
lower breast cancer risk) and vitamin A (which may reduce the effects of
smoking). Recipes here.
5. Cruciferous
Vegetables - Cruciferous vegetables—cabbages, cauliflower, broccoli
rabe—contain a powerful range of disease fighters. One particular hero,
sulforaphane, may increase enzymes that lower the incidence of colon and lung
cancers. Recipes here.
6.
Blueberries -Fresh or frozen,
blueberries have sky-high levels of antioxidants, which combat the damage done
by inflammation. Anthocyanins, the natural plant compounds that give
blueberries their deep color, may have antidiabetic effects as well. And new
research suggests blueberries might protect the heart muscle from damage. Recipes here.
7. Dark, Leafy Greens - Dark,
leafy greens such as spinach, kale, and swiss chard are an excellent source of
iron (especially important for women), vitamin A, and lutein for eye health.
Best of all, you know those omega-3s everyone's talking about? They reside in
dark greens (including seaweed, which is why they're concentrated in fish). Recipes here.
8. Alliums - Alliums,
the botanical family that includes leeks, onions, and garlic, share many
remarkable traits. They can help lower blood pressure and cholesterol levels.
Research suggests they inhibit the growth of prostate, stomach, and colon cancer
cells. They also have antibiotic properties—so they can ward off germs as well
as vampires. Recipes here.
9. Whole Grains - Don't
eat whole grains (such as buckwheat, wheat berries and quinoa) just because they are high in
magnesium, B vitamins, fiber, and manganese. Do it because they taste
great—nutty, buttery, earthy. And that, in turn, may actually help you to not
overeat—one study found that people feel fuller after eating buckwheat than
after eating other grains. Recipes here.
10. Spelt -Like
whole wheat, ancient spelt is sweeter, nuttier, and higher in protein than its
processed relatives. Both are also good sources of manganese and copper.
11. Turmeric - Turmeric,
used in holistic medicine as a digestive aid and wound healer, can also serve
as an anti-inflammatory, so reach for the curry (turmeric is a primary
ingredient) when nursing a toothache or a sprain.
12. Oregano -Superstar
levels of antioxidants mean that a half teaspoon of dried oregano has the
benefits of a spinach salad. Oregano has the ability to act as an expectorant,
clearing congestion, and can also improve digestion.
13. Cinnamon -Cinnamon
is the gold medalist of the spice rack, with one of the highest antioxidant
levels of all herbs and spices. It also has a positive effect on blood glucose
levels, so adding it to foods can keep you feeling steady and satiated. Recipes here.
14. Ginger, Cayenne,
Black Pepper - That heat on your tongue when you eat spices such as ginger,
cayenne, and black pepper is evidence of gingerols, capsaicin, and piperine,
compounds that boost metabolism. They also have an aphrodisiac effect—but avoid
consuming them if you're bothered by hot flashe.s
15. Miso - Deeply
flavorful miso, a fermented soybean paste, is a great source of low-calorie
protein (two grams in a 25-calorie serving). It also contains B12 and is a good
source of zinc, which helps the immune system function properly.
16. Yogurt - Like
the milk it's made from, yogurt is a very good source of calcium, phosphorus,
and protein. Unlike milk, real yogurt also contains probiotics, the good bacteria
your digestive system needs to process and benefit from all the other things
you eat. One, Lactobacillus casei, boosts immune response. Recipe here.
17. Sardines - Wild-caught
sardines are low in mercury (unlike some types of tuna) and high in vitamin D;
a three-ounce serving has as much calcium as a cup of milk. Even better,
they're one of the Monterey Bay Aquarium's top picks for sustainability.
18. Canned Salmon - King,
sockeye, and coho salmon have more DHA plus EPA omega-3 fatty acids than almost
any other seafood, as well as some of the lowest mercury levels. Nutritionally,
wild-caught Alaskan canned salmon is as good as fresh, and it costs a fraction
as much. The Monterey Bay Aquarium also champions this fish's sustainability.
19. Sesame Seeds - Tiny,
tasty sesame seeds contain unique lignans (or plant compounds), including
sesamin and sesamolin, which can help lower cholesterol. The seeds are a good
source of calcium, phosphorous, and zinc—as well as copper, which research
suggests may help maintain strong bones.
20. Walnuts -Of all
nuts, walnuts contain the most alpha-linolenic omega-3 fatty acids, which lower
LDL (bad) cholesterol and may reduce inflammation in arteries. Walnuts are also
a great source of antioxidants, vitamin E, selenium, and magnesium.
21. Green Tea - While
all tea (black, white, and green) has protective antioxidants, green tea
contains the most bang for your sip. It's full of a metabolism-boosting
compound called EGCG, which prevents damage to the heart muscles. Green tea may
also improve bone density, but avoid adding milk to your cuppa—it may reduce
the body's absorption of the catechins.
22. Dark Chocolate - It's
just like chocolate to crash the party, but it's no mistake that the dark
variety confers health benefits. Dr. Aviva Romm, President of the American
Herbalists Guild, says that the high antioxidant levels make it a perfect
indulgence. Chocolate is high in flavonoids, substances that have been shown to
improve blood flow, suppress coughs, improve memory, and give you hydrated,
smooth skin. A 1 oz. dose of chocolate a day is now officially the doctor's
order.
23. Flaxseed -Omega-3
fatty acids are a hot nutrition buzzword, and for good reason—they speed up
cell metabolism and reduce inflammation in the body, reducing triglyceride
levels and lowering blood pressure. One of the easiest ways to get them is from
ground flaxseed. For a fast hit, sprinkle some on oatmeal or baked dishes.
24. Figs- Used for
millennia is ancient Mediterranean and Middle Eastern cultures, figs are an excellent
source of dietary fiber (almost 2 grams each!). They're also a good source of
calcium and potassium. Recipes here.
Referenced from Oprah's website link below.
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