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Posts Tagged ‘vitamins minerals’

Everyday Superfoods List

Eat More Superfoods!

During the past few years, the research in the most healthy foods in the world has increased dramatically and has now spawned the term "super food or superfoods". These superfoods are nothing else but foods that are very rich in nutrients, vitamins minerals and trace elements. They have therefor many health benefits. Superfoods can be used by to maintain weight or even loose weight, superfoods are also great for recovery of a recent illness or to prevent getting ill in the firsat place. But really the point is; superfoods are for those who are trying to start a healthier lifestyle, for those who want to achieve more than what they have right now!

Fat Burning Superfoods

Superfoos can easily become super fat burning foods the more you eat them. Eating superfoods, combined with a healthy exercise, you'll be able to burn calories and accelerate your metabolism in no time. Superfoods should become a major part of your diet if they are not already, and they are available in your local supermarket or the next organic food store. The number of what are super foods may surprise you, since you can find them in fruit or vegetable section of your supermarket. Superfoods are not only good for you, but they can also become tasty additions to any part of your diet. Mix some cashewnuts and some gojiberries int your next salad and exellerate the antioxidant value of your meal by 200%. You can implement super foods in almost any kind of the meal, be it breakfast, lunch or dinner.

What You Get Out of Eating Super Foods

Most of the superfoods that have been discovered lately are fruits, vegetables, nuts, and spices. Some of the most popular superfoods are those which contain high levels of antioxidants, essential fatty acids, and minerals. Antioxidants keep you from aging prematuraly and some super foods can also help in the regulation of blood sugar levels, prevent cancer, altzheimer and many other illnesses we have developed.

All superfoods come with different benefits, they are not all the same. They range from prevention of inflammation, regulation of metabolism, faster fatburning, promoting a better digestion, lowered total cholesterol and blood pressure, and protection from toxins, cancer, and heart disease. Find below a short A to Z Everyday Superfoods List to get your diet: going.

Everyday Superfoods from A to Z

  • Acai Berries
  • Apples
  • Artichokes
  • Apricots
  • Asparagus
  • Beets
  • Blueberries
  • Blackberries
  • Brussels sprouts
  • Broccoli, cabbage
  • Cacao – Chocolate
  • Cashew Nuts
  • Carrots
  • Cantaloupe
  • Cauliflower
  • Cherries
  • Celery
  • Cinnamon
  • Cloves
  • Cranberries
  • Cumin Seeds
  • Eggplants
  • Grapefruit
  • Garlic
  • Green beans
  • Green tea
  • Grapes
  • Kale
  • Lemons
  • Lentils
  • Leeks
  • Lettuce
  • Limes
  • Marjoram
  • Maqui Berries
  • Mushrooms
  • Mango
  • Nectarines
  • Onions
  • Okra
  • Oregano
  • Parsley
  • Papaya
  • Peas
  • Pears
  • Peppers
  • Prunes
  • Pumpkin
  • Pineapple
  • Raspberries
  • Radishes
  • Red cabbage
  • Sauerkraut
  • Spinach
  • Strawberries
  • String beans
  • Squash
  • Sumac
  • Tangerines
  • Turmeric
  • Tomatoes
  • Walnuts
  • Watermelon
  • Wild salmon

Most fruits are considered to be superfoods. Oranges, limes, lemons and grapefruits are composed of flavonoids. Flavonoids are antioxidants, anti-inflammatory, anti-cancer and can prevent blood clotting. Likewise, are berries, they are also rich in antioxidants and can help improve memory and brain functionality. Vitamin C and fiber can also be obtained from berries. Another vegetable, the tomato, also contains antioxidants thanks to its major component lycopene which minimizes cellular damage.

Anti Cancer and Anti Diabetics Properties of Sulforaphane

3D Illustration by Ben Mills

Cruciferous vegetables such as cabbage, broccoli, and cauliflower also help prevent or at least hinder the development of cancer cells. they contain high amounts of antioxidants. Their major component is sulforaphane, which is known to prevents cancer. On the other hand, spinach is also considered a superfood since it is composed of lutein. Lutein can prevent blindness as well as muscular degeneration.

In terms of protein, wild salmon and non fat turkey meat from organic farming, are both considered to be superfoods as well. Wild salmon and other fatty fish, contain lots of omega-3 fatty acids which prevent blood clotting. Salmon also can help minimize the risk of heart disease and the occurrence of a stroke. Since our body cannot make its own omega-3 fatty acids, it is imperative to find alternative means to get omega-3 fatty acids into our bodies. Turkey also contains selenium, which helps the thyroids, boosts the immune system, and decreases the chance of cancer ever developing. Turkey is low in calories and fat, which qualifies it as one of the best sources of animal protein.

Other superfods that are commonly used in our kitchens that are considered superfoods are oats, nuts, ginger, onions and garlic. Oats can be used to lower cholesterol levels. Diabetics can also benefit from eating oats since this has less sugar. Similarly, nuts can also be used to lower cholesterol levels. Nuts, specifically walnuts, contain omega-3 fatty acids, which, as mentioned earlier, also prevent heart disease. Garlic and onions have been found to lower cholesterol levels as well as blood pressure.

By: Tim Lazaro

Tim Lazaro is a Fat Burning Nutrition enthusiast. He owns and maintains a List of Fat Burning Foods for those who want to burn off some unwanted fat and then keep it off forever!

Getting Additional Nutrition from Superfoods

What means nutrition from Superfoods?

Leafy Greens - Collards are Superfood

Picture by Darya Pino

Superfoods are a class of foods that are considered to be better than other foods because they contain more nutritional elements and antioxidants. It is common sense that some foods are better than others, for example, an apple is more nutritious than a bag of potato chips, and broccoli is healthier than eating gummy bears. Fact is that there are highly loaded superfoods that can help us to live healthier and have a more vibrant live and they can even prolong or lifespan.

All Superfoods have a high concentration of important nutrients and they are typically low in calories and fat. Many of these nutrients have been proven to be helpful in the prevention of various diseases, and some are even able to reverse the effects of aging! Going on a diet that is rich in all the vital nutrients that is found in these superfoods can help prevent cardiovascular disease, certain Cancers, Type II Diabetes, Hypertension, Parkinson and Alzheimer's .

Most of these extremely nutritious superfoods also contain a great variety of antioxidants, phytonutrients, polyphenols, omega 3, 6 and 9 fatty acids, and trace minerals. Superfoods are best eaten wholevas they come in nature with as little processing as possible. Superfoods are very complex and we don't know all of their benefits yet. Many superfoods contain hundreds of compounds and nutrients that have yet to be discovered.

Superfood researchers suggests that the nutrients from individual superfoods work best in combination with each other. This is the reason why it is best to be informed about as many healthy foods as possible rather than focus on just a few that you know already. Nutrients from a wide range of foods work together to promote good health and to prevent the problems like cancer and prematurely aging.

How are Superfoods measured?

Since a few year only we can measure antioxidants in different foods and the surprises don't stop coming. The ORAC scale, or the Oxygen Radical Absorbance Capacity, measures the antioxidant levels of a superfoods. ORAC is a measurement of how much antioxidants contained in the particular food were able to destroy oxygen free radicals in a test tube. The higher the ORAC number the higher the antioxidant capacity of the food. All antioxidant capacity measures are estimated by Ferric Reducing Power and are expressed as Micromole Trolox Equivalent µ(TE) per 100 grams or 3.53 ounces. The ORAC measurement is accurate up to ±5%.

There is a whole list of superfoods that score high on the ORAC scale but the fruit that scores by far the highest is the Acai berry, coming from the rain forests of Brazil. The purple little berries grow on palm trees and are loaded with antioxidants, polyphenols, essential fatty omega acids and the full range of amino acids essential to our health. Amino acids are the building blocks of protein and are needed for muscle building.

Other foods that are considered to be superfoods, include all of the berries, including raw cocoa, blueberries and cranberries, spinach and many other leafy greens, cauliflower and other cruciferous vegetables, wild salmon, walnuts and other nuts green tea and dark chocolate.

Eating a healthy and balanced diet that includes the superior nutrition of the healthiest foods on earth is probably the very best way in the world to remain healthy and strong. If you're interested in Acai products have a look in our health store where you can find many superfood products and also many books about superfoods, written by people who have studied superfoods for many years already.

By: Karen Lynch

Karen Lynch is a writer and Mom and has a strong interest in superfoods and nutrition. She is excited about the advanced nutrition in Acai berries.

How Superfoods Fuel the World

Superfoods are the Fuel for your Body and your Brain

Superfoods-healthy-fruit-saladIn today’s world, we need superfoods because they can supply the energy and nutrition to keep us fit and full of power at all times. No matter if you are an artists or a parent, if you are a doctor or you’re still studying. If you don’t have the right nutrition in your body, you won’t be able to manage your daily tasks as well as you could. Superfoods are the fuel your body needs to function on100% of its possible power.

Modern civilization and advances in technology, in transportation and in internet communication have made it possible to order the best superfoods on Earth right to your doorstep today. The term “superfood” has been branded and stands for healthy foods that contain high concentrations of vitamins, minerals, antioxidants, enzymes and proteins. Superfoods provide our body with more nutrition with eating less and superfoods don’t have to be expensive at all

The new superfood revolution has brought amazing foods like Acai, Goji, Cacao, Maca, Sumac and Turmeric into our diet. You will be surprised how well and immediately you can satisfy any number of cravings with only these few superfoods. You don’t have to get on a plane to fly to Brazil to get Acai Berries, they are now conveniently easy to acquire in your neighborhood or you can order them online.

You can easily blend superfoods into your daily diet at your own home with spring water: a dose of maca, an Andean tuber with hormone balancing properties and very high protein; hemp seeds, another great superfood high in amino acids and essential fatty acids (EFA); and a hint of agave syrup produced by a cactus, a great low glycemic sweetener. Top it off with a dash of raw cacao powder and it is delicious and highly nutritious, warm or cold.

People with gluten sensitivities, for example, can replace their wheat products with mesquite products, a seed pod made into a powder from the tree in Southwest United States and Mexico. Mesquite is rich in calcium, magnesium, potassium, iron, zinc, protein, and lysine, and has a pleasantly sweet molasses-like flavor with a hint of caramel. It tastes great and makes you feel even better.

There you have it! 100% raw organic vegan, gluten-free, eco-friendly sources for your most primal appetite. You cannot go wrong with superfoods. They have a tendency to not only maintain your health but balance your emotions and your mood and your feelings, it’s incredible! With the power to look great and feel great in your own hands, it makes a lot of sense to give these superfoods a chance. Many local groceries and smoothie bars are now offering these superfoods, fulfilling our needs. Don’t wait until you get sick! The supply is available and can meet the demand. It would be a travesty to accept even a temporary shortage of these superfoods that fuel our world, so go out there and get yourself some Acai Pulp and some Goji Berries.

By: Derrick A. Arnold

Derrick Arnold is co-owner of Jing Masters tonics based in Louisville, KY received his BA in Philosophy and Religious Studies from Indiana University. He is an active philanthropist, artist, musician, author, and publisher

Introducing Superfoods to You and Your Family

What are Superfoods?

Raw Food Healthy Food - CarrotsIt is commonly known that our bodies require food for essential nutrients and energy, but some foods are better than others, and some are even better than that. These foods at the top of the list are known as superfoods, which are rich in vitamins and have been proven to improve your health and reduce your risk for many diseases.

What are the benefits of superfoods?

Superfoods are especially good for you because they’re rich in vitamins, minerals, and extra compounds that are good for your health and easy to process. Things such as omega-3 fatty acids, fiber, vitamins and minerals, and many things that are hard to pronounce. Superfoods have been involved in scientific studies to back up the health claims made for them.

How do I get these foods into my diet?

To begin using superfoods in your diet, start slowly. Change your snack of potato chips or candy to a cup of low fat flavored yogurt, and trade out lunch for a baked chicken sandwich with light mayo, a side salad, and some string cheese. Once you feel comfortable with this change, you can incorporate more super foods.

Getting your family and friends involved will provide a support system and make things even easier. It is a very simple change to make, and the benefits you’ll reap are priceless, but it does require that you do it and keep up with it. Don’t change your habits just long enough to loose a few pounds. I promise you’ll be much happier if you stick with it.

What about getting my kids to eat healthy?

The easiest way to get a child to eat healthy is to start young. Every parent has to go through the process of finding out what their kids love, what they will tolerate, and what will end up on the wall. This happens whether you choose to feed your child healthy or unhealthy food. The problem arises when you decide to make a change for the better and your child, who is used to (and loves) their current unhealthy eating habits, resists with full force.

But changing the eating habits of your whole family doesn’t have to end in tears with every meal. Just like anyone, kids need to be introduced to healthy eating slowly. This can be a positive change that you go through together, rather than against each other. There are just a few basic rules.

Pick your Battles

If your child loves carrots but feeds broccoli to the dog when you’re not looking, don’t fuss. Don’t cause a fight that will push them further and further into rebellion. Don’t give them broccoli for dinner. Instead mix a small amount in a homemade salad dressing, or a smoothie. Someday, their tastes may change and they decide to they love broccoli. It happens all the time.

Include your child in the preparation.

Many children love to assist in the kitchen. They feel important and it creates a great bonding opportunity. So let them help by washing or tearing vegetables, help them set the table, or even ask them to help you choose the food to make (within boundaries.) If your child is to the point they hate helping, ask them very nicely to do small things for you and give them lots of praise on what a great job they did without patronizing them. It helps build their willingness to do it again.

Make it fun

One way to encourage kids both to help in the kitchen AND to eat the food, is to make the preparation fun. Make the food into fun shapes or play kids music while you prepare. You could make the preparation into a game, make sound effects and be as silly as you want. You’ll be surprised to discover that you want to be in the kitchen more and more, too.

As with all diet changes, getting your child to eat healthy will take a little bit of work, some understanding, a healthy dose of creativity, and a whole lot of patience. It will also take compromises here and there. The end result is well worth the battle, though. So keep it up and one day your child will thank you.

By: Chrissy Dean

For an ever-expanding list of the superfoods and more help on changing your family’s eating habits, click here

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