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Posts Tagged ‘fruits and vegetables’

Anti Aging Superfoods For Looking Younger

Look and Feel Younger Thanks to Superfoods

Skin Care for Healthy SkinSometimes you may wonder if there is more you can be doing for yourself then just your skin care regime. If there is someway to facilitate your skin's natural ability to regenerate itself past the use of the anti aging creams and moisturizers that are part of your daily routine right now. You can actually facilitate your skin looking younger and more radiant by watching what you are eating and watching your diet. Several anti aging diets have been touted to assist your skin in maintaining its youthful appearance let us look at a few.

1. Low GI Diet.

The Glycemic Index Diet focuses on decreasing the amount of blood sugar in your body. The typical diet today consists of a lot of highly processed foods which break down into sugar. Sugar the body cannot use to regenerate itself or assist in maintaining the healthy skin. The anti aging diet encourages the consumption of fruits and vegetables which are low in sugar and healthier for the body generally speaking. When your body as a unit is healthier it becomes more able to take care of itself and regenerate its cells keeping your skin younger and healthier looking.

2. The Antioxidant Diet

A diet high in antioxidants has been proven to reduce the number of free radicals in your body overall. The free radicals have been proven to cause the appearance of fine lines and wrinkles. An anti aging diet which reduces the amount of free radicals ultimately assists in delaying the onset of fine lines and wrinkles.

3. Dr Perricone's Diet.

Touted as a wrinkle cure diet and a natural facelift diet, this diet is high in antioxidants and the essential fatty oils necessary to facilitate good skin health. Both the Perricone Diet and the 28 day Perricone diet contain Super foods which fuel the body making it more energized and healthy. The diet rich in needed nutrients helps the body to regenerate itself leading to a natural face lift without the benefits of creams or surgical procedures.

4. The Okinawa Diet

Balancing the amount of the right carbohydrates, fat, fiber and proteins is a cornerstone to this diet. The diet encourages eating low sugar content foods and low density calorie foods to increase you lean body mass and decrease your overall fat body mass. Along with encouraging exercise this diet works to make the body healthier and in turn help you look younger and more fit then before.

But regardless of the diet you actually choose it is critical that you take good care of yourself and your body to maximize your chances at a more youthful appearance. Decreasing your body fat and increasing your body lean mass goes a long way not only to helping you feel your best but to helping your body be its best and most able to heal itself from the natural wear and tear that comes from aging.

By: Gerald Markowitz

Gerald Markowitz is a health advocate who has been researching natural skin care products that help maintain a youthful appearance. Find out more about some of the most effective treatments on his site http://www.HealthandSkinCareSite.com

Painting by: Henri Toulouse-Lautrec (1864-1901)

Health Benefits of Oranges – A Natural Superfood

Oranges Superfoods IllustrationOften, we take the simple fruit many of us see daily, for granted. Oranges are available in grocery stores and markets, in almost every country in the world. They grow on the trees in the yards of many of my family and friends throughout the USA. Oranges also grow in Europe and in some Asian countries like China. Often ignored in favor of processed foods from our local grocery stores, oranges are a 100% natural superfood with many health and healing benefits.

What is so Super on Oranges?

First of all the Vitamin C,as weall know: Vitamin C is also known as ascorbic acid, the recommended daily allowance of Vitamin C is 200-1000 mg. An orange contains almost 100 mg of this nutrient. Vitamin C is used in the treatment and prevention of most cancers because of its protection from free radicals. It also helps prevent and treat atherosclerosis, heart disease, infections, colds and flu, asthma attacks, lung inflammation, cataracts and glaucoma. How many of us reach for the Vitamin C when we are experiencing a cold?

Cancer fighter: Vitamin C is also a very powerful antioxidant and an important cancer fighter. When my dad was diagnosed with Stage IV liver and prostate cancer, we took matters out of the hands of traditional medicine. After testing for Vitamin deficiencies we started Vitamin C IV's for 2 weeks. The results in health were amazing. Besides the benefits of Vitamin C in oranges, the peel contains a flavonoid called hesperidin, which is a natural cancer fighter, with added benefits of lowering bad cholesterol and normalizing blood pressure.

Then there is Fiber: The recommended intake of fiber is 25 to 35 grams daily. The fleshy portion of an orange contains about 3.1 grams of fiber, making it a great source for your dietary requirements. Include the orange zest in your diet and the fiber increases to 6 grams per fruit. Combine this with other fruits and vegetables and you can easily provide the fiber you need daily. 2 medium oranges without utilizing the peel, 2 medium bananas and 2 medium apples daily will more than meet your fiber needs.

Oranges contain Natural Oils: The natural oil is in the skin of the oranges. This oil acts as a natural exfoliator and moisturizer for your skin. Combined with the Vitamin C benefits, oranges will keep your skin looking young and smooth.

It's Sweet,, Affordable and Nutrient Packed: The average unpeeled orange provides 3.1 grams of fiber, 1 gram of protein and approximately 69 calories of energy, 48 of which is from natural sugars. An orange contains about 60 mg of calcium, 15 mg of magnesium, and 232 mg of potassium. It is a great source of Vitamin C, folate, choline, Vitamin A and beta carotene. The orange is therefor definitely to be placed amongst the superfoods.

What to do with Orange Peel: Orange peels are useful for exfoliating scrubs, orange peel oil baths are beneficial to the skin, orange zest has cancer fighting properties and enhances many cooking and baking recipes, dried orange peel contains oil and works great as high octane kindling fuel to start any fire, fresh orange peel acts as a natural cat, slug and ant repellent when sprinkled around your garden, orange peel is a deodorizer, orange peel can help revitalize and soften hard brown sugar, fresh orange peel rubbed on your skin will repel mosquitoes, the oil from the peels works as a degreaser, orange peel is a natural aroma therapy for depression, and orange peel has been used by the Chinese for centuries to help lower high blood pressure. Beyond the benefits of the fleshy portion of the orange, you can see that the entire orange has many uses.

As you can see, oranges are a powerhouse all-natural superfood to be included in your diet. The orange is definitely an amazing food. If you are one of the fortunate to have your own trees producing oranges, don't let this valuable fruit go to waste. If you have somewhere too many oranges, provide the excess to the homeless and to food banks.

By: Jeff Keto

Jeff Keto has a degree in Sports Medicine, writes various articles about things he has learned over the past years including his knowledge he gained from his personal experiences. He contributes to information found at http://ThingsYouWantToKnow.com .

Eat Plants For Healthier Lifestyle

Vegetables, Leafy Greens and Lots of Fresh Fruits

The 200 Best Superfoods - A Must Read Book!I had a fine weekend last month, while I was taking my 2 daughters to Borders, I got some books for them and on my way to the cashier, I saw this book. It caught my attention by its title: The 200 Superfoods That Will Save Your Life, by Deborah A. Klein, M.S., RD. Just out of curiosity for wanting to know what are the Superfoods in the book, I bought it and took it home, one of the reasons beiing that I have 2 kids who don't like much to eat fruits and vegetables, desperate to find out more about nutritious food.

I opened the book and went through the list of the 200 superfoods listed in the contents menu. Interesting enough, 95% of the food listed in this book is all plants. Asked yourself, how many percent of plants you consumed in your daily diets? I guess your answer would probably is less than 5%…

Everybody wants to live healthier; but how many of us are doing something about it? One of my very close friends, who is a vegan, he told me that the root of most diseases come from eating meat. Whether you choose to believe it or not, it is already a fact. The Centers for Disease Control and Prevention (CDC) stated in its report, The State of Aging and Health in America 2007, poor nutrition from daily diets is one of the major factors that causes of more than third of all deaths in the US. The CDC also found out that people who were 65 years of age or older were more likely than any other group to eat five or more servings of fruits and vegetables each day.

Ask yourself another question, when you go to a restaurant or cook for your family; how often you select the food because of its nutrition, and how often you select because of its taste?

Let me make some bold statements:

  • Food is supposed to give us strength.
  • Food is supposed to give us energy.
  • Food is supposed to give us some healing properties.

Unfortunately, most of the food we have nowadays is all processed food, or industrialized food. They all taste very nice. But, our body doesn't need delicious food, what our body need is the nutrition from the right food!

There are tons of books, articles and researches you can find in the Internet about the benefits of eating fruits and vegetables. But yet, not many people sense the danger of their bad habit of daily diets. Just wish that you whom put your effort to finish reading this article would try to eat more plants and less meat from now.

By: Sylvester Fan

Readmore about Sylvester Fan at http://www.sylvesterfan.com or write him an email to iam@sylvesterfan.com

Minerals are Essential to Building Maximum Health

Minerals are the foundational building blocks of all forms of matter and life

Did you know that most of America’s agricultural land was documented to be depleted of the majority of essential minerals and nutrients as early as the 1930’s? Senate document no. 264 of the 74th congress, second session, 1936, states:

“…Commercially grown food today has almost no nutritional value. The fruits, vegetables, and grains we eat today are starving us to death; no man of today can eat enough fruits and vegetables to supply his body with the minerals he requires to stay healthy.”

Various mineralsDiscover the role that minerals and mineral-rich superfoods play in building high levels of physical health! Partially due to the rapid rise in health complaints in America traceable directly to mineral deficiencies, the role of minerals, trace minerals and M-state elements in maintaining health is now a widely studied science. But why are minerals so important to physical health?

The Building Blocks of DNA and RNA

The Periodic Table of 117 Elements form the basic building blocks of Nature. They are the physical foundations of both basic and complex forms of matter. Our DNA and RNA are built solely of just a few of these elements – phosphate, carbon, nitrogen, hydrogen and oxygen.

Varying combinations of just four of the five elements – carbon, nitrogen, hydrogen and oxygen, are used to construct the amino acid chains that form our DNA and RNA. Phosphate, in combination with a sugar made up of these same four elements, form the structural spiral that holds the various chains of amino acids together. Amino acids form the basis of proteins which in turn build a cell.

An interesting side note is, that a single cell (which is less than a millimeter long) contains two meters of DNA! http://www.chm.bris.ac.uk/motm/dna/dna.htm

Proteins, chromosomes, genes, cells, tissues, organs, glands and bone are further developments of the DNA. They are built by forming more complex structures using additional elements of the Periodic Chart.

What does this mean? Our body is a highly developed combination of the Period Table of Elements. If our body were to be in short supply of one or more of these elements, particularly the 5 basic building blocks of the DNA, isn’t it likely that a few basic body functions could begin to deteriorate?

Minerals

There are 117 known elements related to the Periodic Table, of which 94 are commonly found on earth. Minerals are typically either pure forms, or combinations of, the 94 common elements. There are over 4,000 minerals known to exist, with more being discovered all the time.

Minerals are recognized as essential to the construction and performance of thousands of chemical, hormonal and enzymatic processes in the body. Silica, the most essential macro mineral, for example, is required for all connective tissue development. Silica is also required to make other minerals more bio-available.

Without a sufficient supply of minerals, the body is limited in its ability to manufacture these essential body builders and regulators. To not supply the body with an adequate stock of bio-available minerals is like asking a mason to build a brick wall without providing the bricks. Bring the bricks on site and the building of the wall can begin. Stock the body with an adequate supply of minerals, then thousands of biological processes can move forward with ease and efficiency. The body will simply clean house and heal itself.

Two Servings of Fruit and Five Servings of Vegetables

What are antioxidants?

An antioxidant is either: 1) a chemical compound or substance that inhibits oxidation. Or 2) a (natural) substance, such as Vitamin E, Vitamin C, or beta carotene, thought to protect body cells from the damaging effects of oxidation.

Antioxidants can be found naturally occurring in whole foods where they are usually found in groupings; or they are synthetically manufactured and sold as supplements, usually featuring only one single antioxidant rather than several.

What Are Free Radicals? Do We Need Antioxidants?

Oxidation occurs when free radicals (highly reactive, high-energy particles) ricochet wildly throughout the body and damage cells. Free radicals can be produced within the body by natural biological processes or introduced from outside via tobacco smoke, toxins, pollutants and sub-optimal eating habits. Free radicals are believed to accelerate the progression of cancer, cardiovascular disease, rheumatoid arthritis, chronic fatigue, and age-related diseases. Antioxidants found in fruits and vegetables help neutralize free radicals in the body.

It is generally recommended that people eat 7 servings of fruit and vegetables a day: 2 servings of fruit and 5 serves of vegetables. Most people do not eat the recommended amounts of fruits and vegetables each day. Additionally, most fruits and vegetables grown industrially do not contain the same nutritional benefits that are available in organically grown whole foods and also contain more toxins (free radical sources) for the body to combat.

Why Are Antioxidants Found in Plants?

Photosynthesis is the process whereby plants convert light energy from the sun into stored physical energy (nutrition). Photosynthesis exposes plants to a massive number of free radicals. Plants produce antioxidants to protect themselves from damage by these free radicals. Antioxidant plant pigments, primarily carotenoids and polyphenols that are responsible for the bright

colors of many orange, red, blue and purple fruits, berries and algae, provide most of this protection. Research has shown that human ingestion of these plant-based antioxidants result in similar protection for humans. Research also shows that antioxidants work synergistically (where the combined effect is greater than the sum of the individual effects) and are far more effective when a spectrum of antioxidants are ingested, rather that individual isolated compounds. For example, the herb, thyme, contains over 20 separate antioxidants alone.

Additionally, when foods are grown organically, without the use of synthetic pesticides and herbicides, the plant must get stronger (via struggle) – thus imparting to itself more nutrition – in order to survive. While foods grown industrially with the liberal use of synthetic herbicides and pesticides, rely on the chemicals to protect them, and therefore do not contain the same available nutrition as organically grown foods by as much as 60% less.

What Are ORAC Units? How Many Do We Need?

ORAC, short for Oxygen Radical Absorbance Capacity, is a standardized measurement of the total antioxidant power of a substance which is its ability to neutralize oxygen free radicals. The more free radicals a substance can absorb, the higher it's ORAC score. Nutritionists recommend that we consume around 5000 ORAC units per day to significantly impact antioxidant activity in the body and reduce free radical damage. To give you perspective, one half cup serving of fruits or vegetables provides approximately 500 ORAC units. If you're not eating at least 10 servings of fruits and vegetables a day (preferably organically grown), you're not getting the recommended amount of ORAC units to neutralize the damage caused by free radicals in your body every day. Considering the amounts and exposures to the many and varied sources of toxins in today's world, a better guesstimate of necessary ORAC units necessary would be 7000 ORAC per day.

Whole Foods vs Supplements

If you supplement with single-dose antioxidants, or a combination of a few isolated antioxidant nutrients, you are probably not be getting the benefits you need. While isolated nutrients may have powerful antioxidant benefits in vitro (test tube,) they have significantly less benefits in vivo (body). Whereas foods high in antioxidants have proven benefits in both humans and in vitro, it is known that a diet rich in fruits and vegetables can help prevent cancers, coronary heart disease and strokes. Synthetic antioxidants may actually increase cancer risk. In fact, every large clinical trial that has used isolated antioxidant nutrients has failed to show benefit for cancer and cardiovascular disease. Most isolated antioxidant nutrients are chemically, and structurally, different to those found in real foods; and do not have the desired effect in the human body. Research has found that whole tomato powder but not lycopene, a carotenoid found in tomatoes, inhibited prostate carcinogenesis in rats, which demonstrates the superior functionality and efficacy of whole-food nutrition compared with high dose, isolated nutrient, supplementation.

What is a Superfood?

A superfood is a type of food that is believed to have more significant health benefits than any other type of food due to their specific phytonutrient content. For instance, blueberries are considered a superfood because they contain significant amounts of antioxidants, phytoflavinoids, vitamin C, and potassium,which are believed to provide important health benefits.

How to Get Your Daily Requirements of 5000-7000 ORAC Units

You can eat the recommended 2-3 servings of fruits and 5-7 servings of vegetables daily, choosing high quality organically grown fruits and vegetables.

You can choose a blend of certified organic whole superfoods, providing a wide spectrum of nutritional and antioxidant benefits and preferably in powder form. For example a blend such as: certified organic raw unrefined cacao powder, dried coffee fruit extract, certified organic freeze-dried pomegranate powder ;certified organic freeze-dried goji berry powder, certified organic freeze-dried acai berry powder, certified organic whole dried dunaliella salina marine microalgae, certified organic freeze-dried blueberry powder, certified organic freeze-dried raspberry powder, certified organic freeze-dried strawberry powder, certified organic freeze-dried olive juice extract. A blend such as this provides all the nutrition and antioxidant benefits of each whole food together with the benefits of all of the whole foods together. One serving of such a blend would provide the daily recommended ORAC requirements.

What Form of Blended Superfood Should I Consume?

Hands down you should look for a powdered form where the superfoods contained within have been freeze dried, thus putting the nutrition and antioxidants in suspended animation, undamaged. Adding the powder to your own liquid (water, juice, soy milk, etc.) makes a quick and easy fortifying drink.

You need to pay attention to how the superfood was processed (freeze dried) and to the quality of the superfoods contained in the powder (organic).

A helpful feature would be individual serving packets rather than the large jar for ease of portability.

-By: Kathy Kirk

Kathy Kirk grew up gardening in Ohio and Pennsylvania. She has a BS Degree from Cornell University in business. Currently she lives in the back country of San Diego County where she grows organic herbs and garlic. In the past she has formulated her own skin care and nutrition from her own garden. Now Kathy is an Independent Representative for One Group and the Miessence, Mivitality and MiEnviron products, including the Superfood Probiotic InLiven, Fast Track Liquid Probiotic, and Berry Radical Antioxidant – all whole food superfoods and certified organic. Miessence and MiVitality comprise the first extensive range of 100% Natural Certified Organic Personal Care Products in the world that are certified organic by both the Australian Government and the USDA. And they are formulated to food grade standards. Kathy is committed to being a voice of common sense in the "green" world and supporting others in trusting their own good common sense. You can read her other articles at her blog www.honestskincare.blogspot.com – Her website is http://www.honestskincare.mionegroup.com where you can shop the Miessence products. Kathy can be reached at honestskincare@gmail.com and she welcomes you, your questions and comments.

Cooking Quinoa – Enjoy this Superfood from South America

Quinoa – Amazing Superfood from South America

Quinoa South America

Picture by Maurice Chédel

If you are looking for an epic super food that contains tons of protein, is extremely low fat, vegetarian and very inexpensive, then quinoa is your answer! Quinoa is a grain produced in South America but recently introduced in the western cultures diet. It is similar to rice or couscous yet with a much higher level of protein, almost 8-12%. Its very easy to cook and makes a fantastic side dish, breakfast, or even main meal. You can create an unlimited number of meals using quinoa. One of the best things about quinoa is that is really tastes good and is so good for you as well and you can even lose weight.

The most important part about cooking quinoa is to remember to soak it thoroughly first. Soaking the quinoa beforehand helps to loosens up and detaches the outer coating of saponin, which can give a bitter taste if not removed. It is also harder to digest if not soaked properly. Soaking it also ensure it cooks evening making the perfect light and fluffy dish.

One of my favorite ways to prepare quinoa is for breakfast. I cook a large batch of quinoa ahead of time and leave in the fridge until I need it. Breakfast time, I just take out a scoop of the fluffy grain, heat it up a bit and add some fresh raspberries and blueberries, a dash of brown sugar and some milk and it makes a really hearty breakfast that gives me a ton of energy without making me feel like I am stuffed. Quinoa alone has an earthy nutty flavor and works well with many additional fruits and vegetable.

Another way I like cooking quinoa is as a cold summertime salad with lots of vegetables such as carrots, cucumbers, jalepeno, red onion, garlic, and avocado, all topped off with lemon juice, olive oil, olives, and cilantro. This quinoa recipe makes the most amazingly spicy dish that everyone loves. It's a perfect meal for weight loss, its fantastic for athletes, and it's a great way for vegetarians to get some healthy protein that is needed for their diet. I cannot recommend enough that you should give it a try and find your flavor and way to serve it up for your friends and family. It's such an amazing superfood that I think you will soon see it serves as a stable in the western world, and rightfully so.

By: Kylie Wint

There are so many great recipe dishes like no bake cookies or easy kids lunches, available on the internet you can surely find something for everyone. I love to experiment with all kinds of foods and see what I like. I would welcome any suggestions you have or if you would like to see something more about the food I enjoy cooking.

Superfood Called Blue Green Algae

“Superfood” is a term used to describe any of nature’s foods that nutritionists and health professionals widely consider as being a nearly “perfect food.” While there is no uniformly-accepted definition for the term, in general it refers to any food that contains proportionately large amounts of high-nutrition elements like vitamins, minerals, and phytochemicals.

Phytochemicals, incidentally, are chemicals that have disease-fighting properties. (A commonly-known phytochemical is beta-carotene, for example). Fresh fruits and vegetables containing phytochemicals have been shown to reduce the risk of cancer and inflammation, while strengthening the immune system.

Examples of Superfoods:

Some foods that are widely considered to be superfoods are relatively common foods that are well-known to most people. Meanwhile, others are relatively rare and a bit harder to find.

Some superfoods that can commonly be found at a supermarket are beans, blueberries, red grapes, papaya, pink grapefruit, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, and walnuts.

Meanwhile, there are other superfoods that are a bit more rare, such as spirulina, flax seed, guinoa, chlorella, maca, noni, mangosteen, goji berry, acai, camu camu, wheat grass, barley grass, acerola cherry, and blue-green algae – just to name a few. Most or all of these can be easily found at local health food stores and websites.

Spotlight on Blue-Green Algae:

One of the most interesting is the superfood called blue-green algae. The scientific name for it is aphanizomenon flos-aquae. In its natural state, it is a simple aquatic plant that can be found naturally in rivers, lakes and ponds. Despite being called algae, it is actually a type of bacteria called cyanobacteria.

Blue-green algae is one of the few superfoods listed above that is generally not consumed “as is”, but rather is taken in pill form or as a powder, blended with other nutrient-rich foods.

This superfood is nutrient-rich and very digestible. It contains high-quality protein, nucleic acids, carbohydrates, and enzymes. It is also a great source of beta-carotene, vitamins, minerals and chlorophyll.

Like its distant cousin spirulina, the superfood is thought to boost the immune system, helping the body to fight infection. Some studies show that it can increase the growth of friendly bacteria in the intestines. The chlorophyll in blue-green algae may aid in the healing of wounds and burns.

It is easy to see why blue-green algae is referred to as a superfood: it contains so many nutrients.

Ways to Consume Blue-Green Algae

Incorporate the superfood into your diet by using the powder form in:

* shakes: try blending with natural ingredients such as fresh fruits, hemp seeds, flax seed oil, and honey.

* smoothies: mix blue-green algae with coconut meat and water for a real treat.

* tonics: blend into water and add a touch of lemon, sea salt, and cayenne pepper.

* with oatmeal: mix the blue-green algae with oatmeal, raw almond butter, maple syrup or agave nectar for a delicious treat.

This superfood contains a host of dynamic proteins, phytochemicals, nucleic acids, enzymes and carbohydrates that boost the immune system. When the powder is mixed into shakes, smoothies and other natural foods, it can be not only an extremely nutritious treat, but also a very delicious one, as well.

-By: Billy Merritt

Try Billy’s Infinity Greens, a blue-green algae-based superfood blend that is both delicious and very good for you: http://www.billys-superfoods.com/.

What’s So Super About SuperFoods?

The Role of Antioxidants in Superfoods

Chemical Compound of Resveratrol Antioxidant Agent

Resveratrol Antioxidant

There is so much talk around superfoods lately and the health benefits of including them in your diet. As a doctor who specializes in anti-aging strategies, I can truly say that the addition of superfoods to your daily food intake optimizes health and lowers the risk of disease. When I recommend to my patients that they should add more greens and whole foods to their diet they inevitably want to know more about what, why, and how.

Superfoods – What are they?

Superfoods are whole foods that have been identified by leading nutritionists, and dieticians as being high in a variety of essential vitamins, minerals and phytochemicals – the substances in all plants that give them color, flavor and disease resistance. Superfoods contain more disease fighting compounds than other foods with similar amounts of protein or fat.

Although all fruits and vegetables contain vitamins and nutrients, some contain far higher amounts of these nutritional properties. These foods have become known as superfoods and the description is obvious when you learn more about their healthy powers. It’s as though nature loaded all the nutritional necessities into a wonderful array of foods for all to enjoy.

However, even though green foods are some of the most nutrient-dense foods on the planet, most people don’t eat enough servings to reap their benefits. Greens infuse your body with easily absorbed vitamins, minerals, amino acids, fiber, chlorophyll, enzymes, and alkaline minerals that help to neutralize acids in the blood and tissues.

Superfoods – Why are they important?

Without getting too technical let’s take a look at the three major benefits jammed packed in all superfoods and why they are so important: antioxidants, nutrients, and fiber.

Antioxidants

Antioxidants strengthen the immune system, muscles, bones and skin by protecting the body from wear and tear. As we age, cell-damaging “free radicals” begin to form due to stress, excessive exercise, extended sun exposure, and unhealthy processed and sugary foods. Antioxidants stabilize cell-damage and minimize the damage caused by free radicals.

ORAC stands for Oxygen Radical Absorbance Capacity of the measured fruit, spice or vegetable. This acronym is one of the critical anti- aging functions of superfoods. Experts recommend 3000-5000 points daily intake to slow down the aging process.

To give you a better idea of ORAC values see the table of Superfoods listed from USDA Agricultural Research Service, February 1999.

SAMPLE SUPERFOODS ORAC VALUES (PER 31/2-OZ SERVING)

  1. Blueberries – 2400
  2. Broccoli- 890
  3. Blackberries- 2036
  4. Kale- 1770
  5. Spinach- 1260

Nutrients

Most of these foods contain important vitamins and minerals needed in your diets but are usually lacking. They include Vitamin A, Vitamin C, and B vitamin folate, magnesium and potassium. Certain pnes also contain good carbohydrates, protein, and healthy fats.

Fiber

The recommended amount of fiber needed in a healthy diet is 25-30g/daily. The typical American usually takes in half that amount which is why I encourage eating more whole foods. They aid in digestion and the absorption of nutrients. Fiber increases insulin effectiveness and gives you a feeling of fullness while lowering your risk of disease.

Superfoods – How can I get enough?

The Dietary Guidelines for Americans is at least two servings of fruits and three servings of vegetables every day (America Journal of Preventive Medicine, April 2007). Unfortunately, only 11% of adults in the United States meet that guideline.

If you are a veggie lover but don’t know which foods are best for you, try adding a few of these Superfoods to your diet:

  • Apples
  • Beans and legumes
  • Blueberries and Bilberries
  • Broccoli
  • Flaxseed
  • Garlic
  • Sweet Potato (orange)
  • Salmon
  • Spinach
  • Green Tea / Olong Tea
  • Tomatoes

On the other hand if you don’t like the taste of vegetables but still want the superfood health advantages here is good news! There are powders and supplement formulas with high concentrations of superfoods that will help provide you with the anti aging benefits.

There’s no excuse for not getting all the healthy nutrient-rich greens and whole foods one way or another. The most important thing is to find a way to consume the recommended daily amount of superfoods in a way that works best for you.

By: Mark Rosenberg, M.D.
Mark Rosenberg, M.D. on the Institute For Healthy Aging http://www.vitalmaxvitamins.com