19 Apr Superfoods for health

The Power of SuperFoods

I am sure that most of us are aware that food choices are important to health, but very few people realise that foods can actually promote health. Did you know that a handful of nuts a few times a week can actually reduce your risk of getting a heart attack by at least 15%. Even if you are overweight, smoke and don’t exercise. That is how powerful some foods are.

These foods have been given the label ‘Super foods’ and rightly so. They can help you extend your health span as well as perhaps your life span. They are also known to prevent and in some cases, reverse ageing, type 2 diabetes, hypertension, some cancers and even dementia. The best bit? Some of these super foods are already part of your diet. Most people routinely enjoy broccoli, oranges and spinach. I know I love a big bowl of porridge with blueberries on top but now that I know that they are a super food I appreciate the fact that not only do they taste so yummy, but they are doing my body and I the world of good! You don’t even need to go fresh to get the benefits either. Frozen berries are just as packed with superpowers and they last longer. Try them mixed in with some natural yoghurt, a drizzle of honey and sprinkle of pumpkin seeds…mm..

Walnuts are the surprising Super Food. Surprising because most people think nuts belong in the ‘avoid’ category because they are fatty. But the power of nuts is stunning. Not a day goes by that I don’t have a handful of nuts. Other Super foods are less of a surprise, for example salmon. Salmon has so many health benefits it just seems foolish not to eat it regularly.

Some Super Foods are so easy to incorporate into your diet that you’ll be able to begin your overall improvement in the time it takes to boil a cup of tea. Yes another Super Food 🙂 Others may take a little more planning for example, pumpkin should be eaten a few times a week whilst yoghurt should be eaten more frequently even in small amounts. And when you discover the power of the tomato, even in the form of tomato sauce, you will find yourself choosing tomato sauce over mustard each time.

How I incorporate Super Foods into my diet every day:

• In my fridge I keep separate containers of almonds, walnuts, pistachios and pumpkin seeds and have a handful of at least 2 different nuts and seeds every day

• I drink black and green tea. I like to squeeze a bit of lemon in my tea too

• I eat a cup of berries every day with breakfast

• I put ground flaxseed in my oats

• I always check for sodium content

• I make salads and fill them with Super Foods on a regular basis. Eg tomatoes, cucumbers, spinach, avocado

Super Food Tips

Have a cup of green or black tea before you exercise in the morning. The flavonoids begin to appear in your blood within about 30 minutes, giving you an antioxidant boost and preparing your body to handle the free radicals generated by exercise

As a general rule, the darker the greens, the more bioactive phytonutrients they contain and thus the more powerful they are against cancer and other diseases

The concentration of vitamin C in orange pulp is twice that found in the peel and ten times that found in juice. Bottom line: eat the pulp!

Vitamin E intake from food, not supplements, has been inversely related to the risk of stroke. Wholegrain and nuts are the two major sources of whole food vitamin E.

One of my favourite breakfasts couldn’t be easier to fix. I take a bowl of non fat yoghurt and top it with a handful of blueberries (and or raspberries) and some sliced banana. I then toss in a small handful of chopped walnuts and about a tablespoon of flaxseed. Its delicious and nutritious.

I saved the best to last!: Dark chocolate is a Super Food! It seems to contribute to lowering blood pressure, increasing blood flow, and ultimately contributing to a healthy heart. But that doesn’t mean you should fill up your cupboard with chocolate. Remember it still contains calories so try and limit to 100 calories each day.

For more healthy tips and ideas go to : http://www.superfoodsrx.com/