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Every Day Super Foods

Super foods are whole foods that are not fully processed with a wide variety of vitamins, minerals and antioxidants. They are nutritional powerhouses with high phytochemical / phytonutrient content, which are known to have disease-fighting properties. Phytochemicals / Phytonutrients can strengthen the immune system, reduce inflammation and reduce the risk of cancer, heart disease, high cholesterol and diabetes to name a few.

What are Phytonutrients / Phytochemicals?

They are the chemicals in plants - in addition to vitamins, minerals and macronutrients - that are very beneficial to our body. The term "phyto" is derived from the Greek word meaning factory. There are thousands of them and they have a variety of functions. They can be antioxidants, boost the immune system, anti-virus, anti-bacterial, anti-inflammatory and aid in cellular repair. Pink fruits and vegetables tend to have high concentrations of these chemicals and the highest concentrations are usually found on their skin. Examples of phytonutrients you may hear are lycopene in tomatoes, carotenoids in carrots and anthocyanins in berries.

What we eat has a profound effect on our bodies and our lives. Our diet affects how we feel, our mood and energy levels to name a few and if we follow a healthy diet, it can help control many diseases. Eating a variety of healthy foods, including super foods helps ensure that we give our bodies the best possible - and of course, try organic foods.

Meet Super Foods

Below is a list of the more common, easy-to-find foods we find in our stores most months of the year. To learn more about the function of certain vitamins and minerals, you can go to the useful vitamins and minerals chart.

Almonds: They are a great source of calcium - containing four times more calcium than milk, magnesium, iron, potassium, zinc and vitamin E and high in protein and fiber. They also contain unsaturated fats that help prevent heart disease. Eat them raw to maximize the benefits of their super foods.

Apple: To me, apples are a great super food that my whole family loves. They contain quecitin which is a phytonutrient that helps prevent damage to LDL (good) cholesterol, keeps the artery healthy and in turn reduces the risk of heart disease. They also contain pectin which is a soluble fiber that can help lower HDL cholesterol levels in the blood. Pectin also binds to heavy metals such as leading in the body and removing it from the intestines.

Avocado: Although there were bad newspapers in the past, avocado is a super delicious food. They are high in unsaturated fats, fiber, Vitamin E, potassium and folic acid (folate). They are the best source of beta-sitosterol, a substance that lowers cholesterol and elevates lutein that is known to protect against cataracts, maintain a healthy cardiovascular system and prevent prostate cancer.

Beans: Peanuts are an incredible super food high in antioxidants and a great source of soluble fiber that captures bile that contains cholesterol in the digestive tract and eliminates it from the body before it is absorbed. They are high in protein and very low in fat and can help lower cholesterol. Peanuts help keep blood sugar stable which benefits those with diabetes. Beans are also known to reduce the risk of cancer - especially breast cancer. They contain calcium, potassium, vitamin B6, magnesium and folic acid (folate).

Blueberries: They contain large amounts of antioxidants including flavonoids called anthocyanins that fight the effects of toxins and pollutants and are considered to have anti-aging properties. Blueberries also contain ellegic acid which is a phylogenetic thought to prevent abnormal cell transformation. They are also anti-inflammatory, reduce allergic reactions and keep good capillaries healthy if you have easily bruised or have varicose veins. Blueberries help strengthen the immune system and are a great source of vitamin C and fiber.

Broccoli: Broccoli contains more vitamin C than citrus and high beta-carotene and potassium which help reduce the risk of heart disease. Are super super foods that contain anti-cancer ingredients, especially helping prevent gastric cancer, breast cancer and stomach ulcers. Broccoli improves the body's resistance to disease and helps the body detox. It is rich in glucosinolates that appear to detoxify all types of toxins including carcinogens, which are substances that can cause cancer. Studies show that eating broccoli and vegetables such as cabbage, cauliflower, broiler plants, carrots, carrots, cress, carrots, kale, kohlrabi and mustard three times a week can reduce the risk of colon cancer by up to 60 percent!

Cinnamon: Cinnamon is good for stabilizing blood sugar levels and studies have shown that only ½ teaspoon of cinnamon a day can lower bad LDL cholesterol levels in the blood. It has even been proven that cinnamon can help alleviate arthritis and is a great source of fiber, calcium, iron and manganese.

Flaxseeds (Linseeds): Flaxseeds is the best source of Omega 3 fatty acids which reduces the risk of heart disease, stroke and inflammation. It is an excellent brain food and contains a high level of phytonutrient called lignin which helps to increase cholesterol.

Garlic: These super foods contain powerful antioxidants and have great cancerous properties. Garlic lowers cholesterol and prevents deposits on artery walls - called atherosclerosis. It also promotes blood which is a safer and healthier alternative to taking aspirin daily which can cause bleeding in the stomach. Studies have shown that garlic has the ability to prevent the development of the breast, colon, prostrate, skin, stomach and esophagus. It promotes an excellent immune system and promotes the growth of cells that invade cancer cells. Garlic can also help prevent stomach ulcers and stomach cancer. It contains a high level of phytonutrient called allicin which gives garlic so much of its healing properties.

Honey: These super delicious foods are great builders of the immune system. It is high in antioxidants that protects our body from free radicals. Honey is anti-bacterial, anti-virus and anti-fungal. Raw honey is best because honey processing often removes the phytochemicals present in honey and propolis. Some phytochemicals found in propolis are known to have anti-tumor and anti-cancer properties.

Kiwi fruit: Kiwi is great because it contains more vitamin C than lemon as well as sources of vitamins, vitamins A and vitamin E. Vitamins A, C and E are antioxidant vitamins that protect us from free radicals - protecting us from many types of diseases from cancer to cardiovascular problems and obesity. They are also high in fiber which helps regulate blood sugar, lower blood cholesterol levels and protect us from colon cancer and heart disease.

Low Fat Yoghurt: Has higher calcium content than other dairy products and also contains protein and potassium. Many are enriched with probiotics that improve bacterial balance in the gut.

Oats: Oatmeal is a wonderful super grain meal. An oat bowl is a great way to start the day - especially if you have heart disease or diabetes. Oats are high in fiber, antioxidants, manganese, selenium, vitamin B1, magnesium, phosphorus and protein.

Olive oil: It can help reduce the risk of heart disease, heart attack and stroke as it is high in single fat.

Onions: Onions have cancerous properties caused by sulfur and quercetin compounds. Quercetin is a flavonoid that improves the immune system, reduces inflammation and promotes detoxification. Onions as well as red onions and garlic can reduce the risk of breast, stomach, lung and oesophageal cancer.

Orange: They also have disease and cancer properties. They contain flavonoids called hesperetin that protect against heart disease, infections, inflammation and cancer. They also contain potassium, folic acid (folate) and many pectins that lower cholesterol.

Pomegranate: It is rich in antioxidants that fight cancer and phytochemicals that can also help reduce the risk of heart disease and lower cholesterol. Pomegranate juice has become very popular and has shown an increase in blood flow to the heart. One study showed that people who drink juice have more oxygen in their heart during exercise.

Pumpkin: It is high in beta-carotene and is a great source of powerful cancer fighters called alpha carotene. They also contain high levels of Vitamin C, E and B5, potassium, calcium and fiber. Pumpkin seeds are an important source of zinc and fatty acids.

Quinoa: Quinoa is one of the best super foods we can get. It's high in protein - good for vegetarians - as well as high in fiber, iron, zinc, vitamin E and selenium which helps control weight and reduce the risk of heart disease and diabetes.

Salmon: Is a good source of Omega 3 fatty acids for brain and heart health. Omega 3 fatty acids also protect against cancer and relieve diseases like asthma and rheumatoid arthritis.

Soya: Soy contains a lot of soluble fiber, omega 3 fatty acids, and phytonutrients that fight disease that can help reduce cancer risk.

Sweetpotato: They are high in vitamin A, beta-carotene, vitamin C, calcium and potassium.

Tea: Black and green tea are known for their antioxidant properties and can help prevent breast, lung and digestive cancers. Green tea contains powerful antioxidants called phytophenols that protect cells from free radical damage. Studies have shown that people who drink more tea have a higher bone density, so tea can help prevent osteoporosis.

Tomatoes: Tomatoes contain high levels of lycopene that have strong cancerous properties - especially prostrate, lung and stomach cancer. Cooking tomatoes ensures that lycopene is more readily absorbed in the body, increasing its effectiveness. Tomatoes are also high in potassium, beta carotene and vitamin C.

Walnut: They are high in essential fatty acids - especially omega 3 fats - which are important for heart health. One cup of walnut provides 90 percent of the daily value of omega 3 fats. Studies have shown that eating a few peanuts five times a week reduces the risk of a heart attack by 15 to 50 percent. Walnut peas are also a source of vitamin B6, manganese and copper.


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