SUPER FOODS

Imagine a superfood, not a drug, powerful enough to help you lower your cholesterol and reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood. Did we mention that there are no side effects? You’d surely stock up on a lifetime supply. Guess what? These life-altering superfoods are available right now in your local supermarket.

You don’t need specific foods for specific ailments. A healthy diet incorporating a variety of the following superfoods will help you maintain your weight, fight disease, and live longer. One thing they all have in common – every superfood is going to be a ‘real’ (unprocessed) food. You won’t find fortified potato chips or calcium enriched low fat milk in the superfood category!

Top Superfoods Offering Super Health Protection

Beans

Blueberries

Broccoli

Oats

Oranges

Pumpkin

Salmon

Spinach

Tea (green or black)

Tomatoes

Turkey

Walnuts

Yoghurt

Blueberries — Antioxidant Superfood

Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits. When selecting berries, note that the darker they are, the more anti-oxidants they have.

EASY TIP: Frozen blueberries are just as good as fresh! Keep a box in your freezer and thaw as needed. Add to your WBC and yoghurt for an extra boost of antioxidants.

Omega 3-Rich Fish — Superfoods for the Heart, Joints, and Memory

We know that the omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer’s. There is some evidence to show that it reduces depression as well.

Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel. Aim for two-to-three servings a week. Other forms of omega 3s are available in fortified eggs, flax seed, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol.

EASY TIP:  Many people exclaim they don’t know how to cook fish. It’s easy! Place a piece of salmon in foil with half a teaspoon of olive oil, sea salt, pepper and lemon drizzled over the top. Close foil and bake at 180 degrees for 13-15minutes for a perfect, Omega 3 fuelled dinner. Serve with vegetables or salad.

Fibre — Superfood Aids Weight Loss and Checks Cholesterol

A diet high in fibre will help you maintain healthy cholesterol and blood sugar levels. As a bonus, because fiber helps you feel full longer, it’s a great tool in weight management. Whole grains, beans, fruit, and vegetables are all good sources. Try throwing some beans in your salad. Fresh, frozen, or dried are the best. You can use canned, but they tend to be higher in sodium.

EASY TIP: For a delicious, fibre packed, accompaniment to a piece of lean meat, fry one diced onion in a teaspoon of olive oil until softened. Add a teaspoon of three of your favourite ground spices such as paprika and cumin. Fry for 3 minutes, stirring so the spices dry roast but don’t burn.  Add a can of white beans, chick peas and kidney beans and some black pepper and simmer for ten minutes. You can add ½ a cup of orange juice for a citrus zing!

Tea — Superfood for Lowering Cholesterol and Inhibiting Cancer

The overall antioxidant power of black tea is the same as green tea,” says Kulze, “but green tea does have ECGC, a powerful antioxidant that we really do think is quite special. A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn’t. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells.

EASY TIP: Set yourself a goal of replacing sugary soft drinks with tea for a week and see how much better you feel!

Calcium

Calcium helps build strong bones and prevents osteoporosis. Look for it in dairy products or supplements. Some studies show that calcium helps with weight loss.

EASY TIP: For a good non-dairy source of calcium throw some bok-choy, broccoli and almonds into your next stir-fry!

And Finally, the Yummiest Superfood Yet … Dark Chocolate

New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure. Look for chocolate with 60% or higher cocoa content; the darker, the better. In addition, the darker it is, the lower the fat and sugar content. Now that’s our kind of health food!

EASY TIP: If you usually follow your evening meal with a sugar filled desert, enjoy a square or two of dark chocolate instead. This will curb your sweet craving whilst keeping your daily calorie intake in check.