10 Superfoods

Health Directory - Healthy Foods Center

The search for the elixir
of youth may not be as impossible as we think. And you need not look further
than your local supermarket or health food store. Studies have shown that up to
85% of age related illnesses are preventable through proper diet and nutrition.
Eating well not only adds years to life but also adds life and vitality to the
years we have. Below are 10 super foods to help you get more years out of life and more life out of your years:

 

Tomatoes. A powerful
anti-oxidant, called lycopene is behind much of the tomato’s superfood properties. Lycopene has been shown to help prevent heart disease by protecting
the blood vessels against oxidative damage. Lycopene has also been shown to
offer protection against many types of cancer, including lung and prostate.

Lycopene concentration is
highest when tomatoes are heated (like as a sauce). It is also fat-soluble so
adding some raw olive oil to the meal also helps.

 

Berries. Berries are a
rich source of anthocianidins- antioxidants, which help reduce inflammation,
prevent cancer and improve circulation. Include fresh or frozen strawberries,
blueberries, raspberries, or any other berries you can get your hands on, in
your diet on a regular basis. Eat them plain or topped with yogurt for a sweet,
delicious snack. Imported from Brazil, the Acai berry is particularly high in
anti-oxidants and has been touted as a powerful skin booster. The China-native
Goji berry is another super food with exceptionally high anti-oxidant
capabilities.

 

Greens. Green veggies
contain the widest range of nutrients and antioxidants of all vegetables and
are a good source of cancer-fighting phytochemicals, vitamin C, magnesium,
chromium, folate, calcium and potassium. For maximum benefits, add two servings
of green superfoods in the form ofspinach, rocket, bok choy or broccoli a day (A serving is 1 cup of raw greens).
Wheatgrass, barley grass and blue-green algae, like spirulina can be taken in
juice or supplement form for an extra green powered boost.

 

Carrots. The bright orange
colour of the carrot is due to the high amounts of the pigment and antioxidant,
beta-carotene that it contains. Beta-carotene helps prevent and reverse damage
to the skin caused by excessive exposure to sunlight, one of the most powerful
skin agers. Beta-carotene's powerful antioxidant actions help provide
protection against macular degeneration and the development of senile
cataracts, the leading cause of blindness in the elderly. Some studies have
also shown a link between beta-carotene intake and the prevention of certain
cancers. Orange fruit and vegetables containing beta-carotene include
butternut, pumpkin, sweet potatoes, mangoes and paw-paw.

 

Salmon. Salmon and other
fatty fish, including mackerel, sardines and herring are a premier source of
omega-3 essential fatty acids. Recent research has shown that omega-3 fatty
acids help regulate blood sugar by increasing insulin sensitivity. Omega 3
fatty acids help prevent many other inflammatory diseases associated with
ageing, such as heart disease and arthritis. Fatty acids found in fish have
also been shown to keep the brain young and healthy and improve memory and
cognition. Fish is also a great source of complete protein, and our bodies use
the amino acids to make neurotransmitters like serotonin (the feel good
chemical). If you’re not mad on fish you can get your omega-3s from green vegetables,
walnuts and flaxseeds.

 

Tea. Green, black and red
teas all contain antioxidant polyphenols that help reduce free radical damage
and therefore aging. Catechin is what is responsible for most of teas health
effects. Black and green teas contain similar amounts of flavonoids, but green
tea has almost 4 times more catechins than black tea. Red tea (more
affectionately known to South Africans’ as Rooibos tea) has different
flavonoids to black and green teas, which have applications in skin care as well
as cancer prevention. Rooibos may also help lower blood pressure by inhibiting
the constriction of blood vessels.

 

Red wine. Red wine is high
in a substance called resveretrol, which has superior antioxidant capabilities.
Red wine can help lower cholesterol and decreases blood platelet aggregation
making it useful in the prevention of heart disease. Beware though as alcohol
is a double-edged sword and too much wine can have the opposite undesired
effects. Moderate consumption is considered no more than 2 units per day for
women and no more than 3 units per day for men. A unit is equivalent to 150ml.

 

Water. Although not always
considered a superfood as such, water is vital to health and life. Almost every
metabolic process in the body requires water, and that includes the processes
involved in releasing energy from food. The more dehydrated we become, the less
energy and vitality we will have. Dehydration can make the skin look dryer,
duller and more lined. Drink 8 to 10 glasses of water a day for best results.

 

Garlic. A member of the
lily or Allium family, which also includes onions, garlic is rich in a variety
of powerful sulfur-containing compounds including thiosulfinates and
sulfoxides. While these compounds are responsible for garlic's
characteristically pungent odor, they are also the source of many of its
health-promoting effects, which include lowered cholesterol, anti-inflammatory,
antibacterial and antiviral activity and cancer protection.

Brazil nuts. Brazil nuts
are a superior source of the antioxidant mineral selenium. Even just one Brazil
nut a day can boost your levels of this mineral sufficiently. Selenium has been
shown to be effective in cancer prevention through its ability to activate an
enzyme in the body called gluthathione peroxidase that protects against the
formation of free radicals