Superfoods and Weight Management
Reverse getting older. Superfoods actually reverse the aging process, maintain your weight and keep you healthy. Making changes to your diet are much more than just making you fat or thin, they can make the difference between living a energetic life and development of chronic diseases. Super Foods are not just vague hopes, they are facts backed by research. A nutritious diet integrating a variety of super foods will help you preserve your body weight, battle disease, and live a richer life.
Wholesome Oils
There are many healthy oils, such as olive oil, sesame seed oil, flaxseed oil, grape seed oil and canola oil. Maximize the health benefits, by using good oils properly.
Store healthy oils in a dark bottle in the fridge.
Don’t burn your good oils.
Cook the food not the oil. Put a small amount of oil in the pan, warm it, and put the food in the oil, then bring the food up to cooking temperature. This preserves the oil’s properties
Wholesome Beets
Beets are more sweetish than any other vegetable. Beets jam tons of flavor underneath their rugged exterior. Beets are more sweetish than any other vegetable. A great source of folate and betaine, beets are one of the best sources. Folate and betaine team up together to decrease your blood levels of – homocysteine – an inflammatory compound that can impair your arterial blood vessels and step-up your risk of heart disease.
The natural pigments – called betacyanins that give beets their color are a powerful cancer fighter.
Eat beets raw. Beets lose their antioxidant might with cooking.
Beets’ leaves and stems are edible and are packed with vitamins, minerals, and antioxidants. Wash thoroughly and slice off the stems just below the point where the leaves start.
Wholesome Garlic
Garlic is stupendous for your body. Garlic is huge for the good bacteria in your intestines. Garlic relaxes the arteries and may help fight cancer.
Wholesome Cabbage
At 22 calories a cup, cabbage is chuck-full with nutrients. Sulforaphane tops the list.
Stanford University scientists ascertained that sulforaphane encourages your levels of these cancer-fighting enzymes higher than any other nutrient. Sulforaphane steps-up your body’s production of enzymes that disarm cell-damaging free radicals and reduce your risk of cancer.
Wholesome Tomato sauce
Tomatoes carry lycopene an antioxidant.
Found in tomatoes and used in many antioxidant dietary supplements, lycopene is a powerful antioxidant of the carotenoid group.
Raw tomatoes are fine but the addition of a little fat with it will help your body absorb it better. Eating tomato sauce or paste with healthy oil is a little better than plain tomatoes.
Wholesome Guava
Guava is a little known tropical fruit that gets sweeter toward the center.
Guava is high in lycopene, an antioxidant that fights prostate cancer, than any other plant food, including tomatoes and watermelon. 1 cup of Guava provides 688 milligrams (mg) of potassium, 63 percent more than in a medium banana. With 9 grams of fiber per cup, guava may be the ultimate high-fiber food. The whole thing is edible, from rind to seeds. It’s edible and nutritious. The guava rind has more vitamin C than you’ll find in an average orange.
Wholesome Spinach
A quite a bit of macular degeneration can in reality be warded off by eating this food that is ample in carotenoids and folic acid. Charged with nutrients, spinanch is the most bang-up thing for your eyes. Spinach is better than carrots for eye wellness
Wholesome Swiss chard
A little bit bitter and salty, this vegetable is indigenous to the Mediterranean.
A 1/2 cup of cooked Swiss chard provides a huge amount of both lutein and zeaxanthin, supplying 10 mg apiece. According to Harvard researchers, lutein and zeaxanthin protect your retinas from the damages of getting older. Both lutein and zeaxanthin collect in your retinas, where they absorb short wave light rays that can harm your eyes.
Wholesome Raw nuts
Heating nuts damages the healthy oils they contain. To maximize the health benefits of the healthy oils contained in nuts – walnuts, almonds, or hazelnuts, nuts should be eaten raw and stored in the refrigerator.
Wholesome Cinnamon
Your risk of heart disease can be lessened with cinnamon. Cinnamon helps check blood sugar, which in turn shapes your risk of heart disease. USDA researchers detected that people with type-2 diabetes who consumed 1 g of cinnamon a day for 6 weeks (about 1/4 teaspoon) significantly reduced not only their blood sugar but also their triglycerides and LDL (bad) cholesterol. Cinnamon’s active ingredients, methylhydroxychalcone polymers, increase your cells’ ability to metabolize sugar by up to 20 times. Splosh the cinnamon in your spice rack into your coffee or on your rolled oats.
Wholesome Pomegranates
Pomegranates have some promising health benefits. Pomegranates are a very powerful antioxidant. Pomegranates may help fight cancer and change the way your arteries age.
Wholesome Purslane
Think of purslane as a great alternative or addition to lettuce. Purslane leaves and stems are crisp, chewy, and juicy, and they have a moderate lemony taste sensation.
Classified by the FDA as a broad-leaved weed, purslane is a favorite vegetable and herb in China, Mexico, and Greece.
Purslane has the highest measure of heart-healthy omega-3 fats of any eatable plant, according to researchers at the University of Texas at San Antonio. The researchers reported that this herb has 10 to 20 times more melatonin, an antioxidant that may inhibit cancer growth, than any other fruit or vegetable tested.
Wholesome Goji berries
About the size of a raisin, these fruits are chewy and taste like a blend between a cranberry and a cherry.
Used in Tibet for over 1,700 years, these potent berries have been used as a restorative food. Tufts University research workers discovered that Goji berries have one of the biggest ORAC ratings, a measurement of estimating antioxidant power, of any fruit.
Only recently studied, research workers have detected that the sugars that make goji berries sweet, reduce insulin resistance, a risk factor of diabetes, in rats.
Mix dried or fresh goji berries with a cupful of light yogurt, sprinkle them on your oatmeal or cold cereal, or enjoy a fistful by themselves. You can turn up goji berries at specialty grocery stores.
Wholesome Dried plums
Dried Plums equals Prunes
Prunes contain high-level quantities of neochlorogenic and chlorogenic acids, antioxidants that are especially efficient at combating the “superoxide anion radical.” This foul free radical, the superoxide anion radical, causes structural damage to your cells, and such damage is thought to be one of the chief causes of cancer.
Wholesome Pumpkin seeds
The part we cast off away is the most healthy part of the pumpkin. Pumpkin seeds are a great souce of magnesium. Men with the largest amounts of magnesium in their blood have a 40 percent lower danger of early death than men with the smallest levels, French research workers determined. Eat pumpkin seeds whole, shells and everything, the shells are a ample source of fiber. Roasted pumpkin seeds hold 150 mg of magnesium per oz.. Add pumpkin seeds to your normal diet and you will quickly score your daily objective of 420 mg recommended by the USDA. You can find pumpkin seeds in the snack or health-food department of your food market store, beside the almonds, peanuts and sunflower seeds.
Super Foods are not just about preventing chronic disease. The right food choices daily will help preclude future chronic disease. Most scientists agree that at least 30 percent of all cancers are directly related to the food we injest. It’s not only cancer that is nutrition correlated, about 1/2 the cardiovascular diseases are correlated to diet as well. Our diets composed of processed foods are killing us in the US. Our bodies are not designed for the excess of food obtainable, alternatively, we are designed hard-wired for starvation. Our bodies are designed to consume a diet robust in fruits, vegetables, whole grains, nuts, seeds, and wild-game, not sodas, fast-food, white flour, and sugar.
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