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Posts Tagged ‘Dietary supplements’

The New Top 10 Superfoods List

The New Top 10 Everyday Superfoods List

Purslane is rich on Omega 3 Fatty AcidsOften patients ask me what they should eat and what the best food for their nutrition is, I have to remind them of the fact that there is no one single superfood or even a healthy food group that works like a magic bullet for your health. Rather, eating a wide variety of foods, consisting mainly of organic fresh fruits and vegetables, is the most savvy way to practice a smart nutrition of the body. Lately new research in the field of nutrition shows that certain foods stand above the rest as sources of vitamins, nutrients and antioxidants. These are the foods we now like to call "Superfoods".

Not many people are aware of what really matters, when it comes to making healthy food choices. Common knowledge is that you can't go wrong with broccoli, spinach and oranges. And then? Many, for not to say most of the healthiest foods in the world are constantly overlooked. I have evaluated the latest research on nutrients to create an updated list of everyday superfoods that should be, in one way or the other, on your nutritional diet for most days of the week.

  1. Cinnamon – This absolutely must be the hottest stuff in town! With more than a quarter of a million ORAC antioxidant units per 100 gram it is very rich in antioxidants! Cinnamon has long been used for  cooking in Middle Eastern cuisines,. Cinnamon has proven to lower blood sugar levels, triglycerides and bad (LDL) cholesterol levels. Just a quarter teaspoon every second day sprinkled over coffee or cereal is beneficial. I am using it in tea as well.
  2. Goji Berries – These berries have been used as medicinal food for centuries in Tibet and in China. The sweet tasting Goji berries have more antioxidant power than most foods on the planet. Studies have shown that they also lowers insulin resistance, and therefore lowers the risk of diabetes. Eat these red and tasty berries as is or add them to cereal or yogurt or put a handful into the salad every day.
  3. Pomegranate Juice -A sticky red juice, loaded with Vitamin C. Only a small glass of this sweet-tart juice each day may decrease your systolic blood pressure by 21 percent over the course of a year!
  4. Cabbage – A Stanford University study showes that Cabbage helps to increase the production of cancer-fighting enzymes in our body. This happens thanks to a chemical called sulforaphane. Eat cabbage on sandwiches in place of lettuce for a satisfying crunch or make a tangy coleslaw using cider vinegar and yogurt instead of mayo. Fine cut cabbage and add it to any salad. Not only does it look good, it is also very beneficial for your digestion.
  5. Guava– Is a tropical fruit containing more lycopene, the very antioxidant that fights prostate cancer, than either tomatoes or watermelon. It is furthermore loaded with organic fiber and potassium. The best way to eat guava is fresh.The seeds and rind of the fruit are also edible.
  6. Beets – Naturally sweet, this often-overlooked vegetable is high in folate and betaine, which reduce your risk of heart disease by lowering homocysteine levels in the blood. You'll gain the greatest benefit by eating this colorful veggie raw. Just peel the skin and grate into salads, pasta and grain dishes. The leaves are edible too-saute them like spinach.
  7. Purslane – Is a very common green in the Chinese, the Mexican, Thai and the Greek kitchen, this little green leafs contain more heart healthy omega-3 fatty acids than any other plant know today.It also contains high levels of the cancer-fighting antioxidant melatonin. Find the crisp, lemony leaves at farmers' and ethnic markets and add them to your salads.
  8. Pumpkin Seeds – Just one ounce of roasted Pumkin seeds provide you 150 mg magnesium. Reaching the daily requirement of 420 mg of this vital nutrient has been shown to reduce the risk of death by 40 percent. Eating the whole seeds also provides a healthy dose of fiber.
  9. Swiss Chard – Lately a Harvard study has shown this leafy green protects the health of our eyes with abundant levels of lutein and zeaxanthin. These chemicals absorb shortwave light that would otherwise damage the retina. Saute a bunch of the mild leaves with garlic in extra virgin olive oil and serve alongside chicken or fish or fine cut them into your salads.
  10. Dried Prunes – This healthy super food fights cancer causing cell damage with an abundance of the antioxidants, neochlorogenic and chlorogenic acid. Grab a few of these sweet dried fruits as a snack or gussy them up by stuffing them with goat cheese and serving as an appetizer but take care not to eat too many at once as this might have an unwanted cleansing effect of your digesting system….

I hope this list of everyday superfoods has reminded you of a few things you haven't eaten in a while and revealed new nutrition information and superfood stars for you to try. Remember, no one food can provide all the nutrition you need for your optimal health, only variety is the key to a successful disease-fighting diet. Add these new superfoods to your shopping list tomorrow, and your body and mind will both enjoy the benefits for many years to come!

By: Mark Rosenberg, M.D.

Mark Rosenberg, MD
Institute For Healthy Aging

www.vitalmaxvitamins.com

Herbs Are Great To Eliminate Nutrient Deficiencies!

Nettle Urtica Dioica - Another great green foodI'm asked every single day about minerals, nutrition and vitamins and how to optimize daily needs. Most want to find an inexpensive way to remedy deficiencies and fill in the gaps between their refined sugar, energy drinks containing caffein and lifeless Healthy Choice frozen meals. How can we address and resolve this question? I used to work one day a week at an integrative pharmacy and my genuine heartfelt response to the vitamin/mineral question was to refer them to herbs and medicinal teas.

It's unlikely the corporate pill-pushers wanted me around because of my minimal contribution to rising synthetic supplement sales! When people have a real need, I try to convey what was already present prior to the convenience of vitamin shops, supplements, and pills. Beautiful Nature – herbs, plants, roots, barks, greens – we have been given all that we need to keep our body emotionally, psychologically, and physically balanced and resilient. However, some have been steered so far away from a natural diet by a culture constantly whispering in our ear that 'food' comes in a box, can, or package, all of which is in an altered state. Supplementing has become a perceived magic bullet to remedy the detrimental effects of processed and refined foods the people I talked with won't live without (cooked addiction). I would much rather be unconventional and eat raw and living foods, build resilience with adaptogenic herbs, and reach superior health with

Superfoods. In my conversations with these desperate, sick, and dis-eased individuals (this is not a judgment, it's the reality of what I've witnessed), I think my approach comes across quite clear through the passion in which I talk, but most people really just want the short answer, quick fix, and to be on their way to Starbucks. I may be a poor synthetic supplement salesperson because I honestly want for others to grasp the enormous potential of pure food and Superfood boosted living. I've been told countless times during my Superfood Education sessions (whether at HealthForce demos or in my Healing Wellness Nutritional Programs), that I can sell absolutely anything – if I wholeheartedly believe in it. To me, that's not selling – that's sharing and healing and something that all health care practitioners should be doing. In Mountain Rose Herbs' January newsletter, there was a phenomenal article written titled 'Just Say No to Synthetic Vitamins and Processed Foods!' and I really recommend you read it. I love that this information is available to us! It's just a matter of making ourselves aware, keeping informed of the truth, and following the ancient herbal wisdom.

My favorite herbal remedy is a delicious thirst-quenching blend I call Stunning Skin Medicinal Tea. This inexpensive blend includes nettles, alfalfa, horsetail, burdock root, noni, oat straw, and red clover blossoms. This is also the blend that I use to infuse the organic olive oil I use in my Body Silks. As you'll read in the article link above, these herbs offer a broad spectrum of vitamins and minerals – all in a highly bio-available form our body recognizes and therefore absorbs. You'll replenish your reserves of vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (panothenic acid), B6 (pyridoxine), B12 (cyanocobalamin), and vitamin C, D, E, and K. Minerals, such as calcium, chromium, iron, magnesium, manganese, molybdenum, potassium, selenium, sulfur, and zinc, are abundant as well. Who would have thought? Cultivate health by adding herbs:

  • as an infusion steeped overnight (add hot water to small handful of herbs and steep 6-12 hours for maximum potency) – it doesn't taste like medicine, but it is medicinal
  • as your smoothie's liquid base – immensely healing
  • as an herbal hair rinse in the shower
  • in the bath (small muslin bag of herbs draped under spout) – soak and absorb the benefits through your skin
  • in homemade skin care formulas in place of flower water (as the liquid part of a clay masque)

I typically make the tea every few days, store it in fridge, and enjoy it in these ways throughout my week. By: Bethanne Wanamaker Bethanne Wanamaker is the founder of Organic Healing, LLC – a holistic and conscious business dedicated to educating others about raw foods and Superfoods – and their power to transform. Bethanne is a passionate advocate for Superfoods working with both HealthForce Nutritionals and Elements for Life. If you're wanting to receive inspiration to help you achieve exceptional internal health and stunning external beauty, plus a free guide to Sulfur-Rich Super Foods for Stunning Skin, please visit http://www.OrganicHealing.blogspot.com