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Archive for the ‘Superfood Lists’ Category

News from the Superfoods Front

Skin Cancer – One Year Later

Healthy Foods - SuperfoodsIt’s been a while since I found the time to write about myself and how I’m doing with superfoods and healthy living. I’m a successful webmaster and internet marketer and it comes with the territory that we alway have the least time to work on our own sites. I first started this blog about superfoods and information that I feel, everybody needs and is entitled to have, one year ago and I’m walking the walk since then. I don’t know if you realized, but we are living in the most fantastic time ever! Never before, in history of mankind, we had the possibility to get the worlds best superfoods delivered to our doorsteps. Neither our parents nor any of our ancestors could go the local health store and just get the world’s best food supplements for a more or less affordable price. No generation before us had ever the chance to simply order all superfoods and food supplements online! As I said, we’re living in an incredible time! We can have it all today; and who dares to say that we can’t get 150 years old if we only eat the best superfoods? Now it’s all in our hands what we do with this unique chance. All the information about superfoods is available on the internet today and so nobody can say: “I didn’t know… nobody told me..”

Who is interested in Superfoods?

Goji Berries BranchBut you know what; I found that only a fraction of the people who could actually afford to live healthy, really do live healthy! What amazes me most after talking with hundreds of people about superfoods, healthy living and longevity, is that most of them don’t seem to care much and love their burgers and french fries! Some people though, had wide open ears and adapted my raw food diet which consists mainly of delicious,  fresh organic salads made of all kinds of vegetables, organic eggs (only organic eggs or none at all), Spirulina, fresh carrot and apple juice and sometimes fresh fish.  I am not a vegan nor a strict vegetarian, I don’t eat meat and I wouldn’t even get near a chicken anymore today! If you feel you need to eat chicken, watch the movie “Food Inc”, I promise, chicken will never the the same. Many people also tell me that they don’t want to get old, being afraid of becoming helpless and dependent. but that’s not what happens; if you live healthy you will get old and vital and you will be in charge of your life. But I’m not giving in! With many people who have changed their diet after talking with me and seeing (and often tasting) how I live, I’m still in contact today and I get amazing feedback!

What is the perfect diet?

Fresh Organic WheatgrassThere is no such thing as a perfect diet, I’m afraid. A diet is individual for each person but don’t worry, you have your body as your best friend! Your body will soon tell you what the ideal diet for you is. Follow your nose and your instincts. If something doesn’t taste good when you try it the first time, give it a couple of more chances, our body is a world champion in adjusting. Things I never liked to eat taste fantastic today! I even like Spirulina. I suggest that  you try to eat raw food, if possible organic or as much organic as you can get or afford, for one month and watch your weight carefully. Raw food also contains sugar and sometimes a lot of sugar. Sweet fruits and even superfoods like amalaki / gooseberry, bananas and pineapple, but also carrots and cucumbers contain large amounts of sugars. While  these sugars are of the ‘good kind’ of sugars, not like the white sugar from the supermarket, they will still produce fat in your body. Here is where exercising kicks in! A good diet doesn’t consist of healthy food only. Other factors for a balanced health and longevity, are exercise and meditation. If your body is fit, your digesting system will work perfect and keep everything in balance. After one month you should already be able to see significant results! Your skin will look healthier, you will feel fit the whole day long and will not get tired in the afternoon anymore. You will probably find that you have been very productive in whatever it is you’re doing. After four to eight weeks on an organic superfoods diet your weight will also have leveled, and even if you loose weight in the beginning, your body will automatically find it’s ideal weight after some time.

My List of Superfoods

Finally I want to give you a list of the healthy foods and superfoods that made my meals interesting, tasty and absolutely healthy during the past year! I also want to add that my cancer has gone, I’m obviously still sticking around, and that I won’t give it a chance to come back! For me it was the yellow card in the world championship finals and we all know what a second yellow card means! Therefore I will keep up my healthy and very tasty diet, keep on doing sports like bicycling, swimming, weight lifting and running several times a week and live at least  another seventy years! It’s all about the right nutrition, antioxidants and being fit and therefore everything is possible and no one before us had the chance to try…

  • Raw Cacao
  • Spirulina
  • Turmeric
  • Oregano
  • Parsley
  • Thyme
  • Aloe Vera
  • Avocados
  • Cinnamon
  • Goji Berries
  • Gooseberries – Amalaki
  • Coconuts
  • Fresh Organic Wheatgrass
  • Green Tea
  • Peking Grass – Murdannia loriformis – fights cancer
  • Sauerkraut
  • Leafy Greens
  • Carrots
  • Apples
  • Cashew Nuts – Anti Depressant
  • Extra Virgin Olive Oil
  • Tomatoes
  • Broccoli
  • Ginger
  • Radish
  • Garlic
  • Red Onions
  • Green & Red Peppers and Paprika
  • And all kinds of Organic Vegetables
  • Organic Eggs
  • Fish

5 Superfoods For Better Health

A List of 5 Top Superfoods for your Health

The more I read and study, the more evidence I find that what you eat makes a huge difference in your overall health. Many foods promote disease while others prevent disease. The more nutrient rich food you eat, the better it is for your health.

Following is a list of 5 superfoods that are very good for your health.

1. Blueberries – Blueberries rank at the top of all fruits in terms of having the highest antioxidant capacity. They contain anthocyanins (more than red wine) which protect against cancer. They are a good source of Vitamin C, Vitamin E, manganese, selenium, and zinc. Blueberries, along with other fruits, can prevent or delay visual problems. They are high in fiber, low in calories, and contain anti-inflammatory compounds. Blueberries, like cranberries, help prevent urinary tract infections.

2. Broccoli – Broccoli, a member of the cabbage family, offers incredible health benefits. It is a very good source of carotenoids, calcium, folate, and Vitamins A, K, and C. A diet high in cruciferous vegetables like broccoli, kale, and cabbage is shown to prevent several types of cancer. Broccoli is a low glycemic food, a good source of fiber, and has been found to be cardio-protective.

3. Nuts – Nuts contain heart-healthy fats and are high in fiber. They contain antioxidants, anti-inflammatories, and are a good source of calcium, magnesium, and potassium. Nuts can help reduce the risk of heart disease and some cancers. Most nuts are high in arginine which can help reduce cholesterol levels and blood pressure. You should have several small servings per week to get the greatest benefits.Some choices: almonds, hazelnuts, peanuts, walnuts, pistachio nuts

4. Quinoa – Quinoa is usually listed as a grain but is actually the seed of a plant related to spinach. It is lower in sodium content and higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn. Quinoa is a complete high quality protein (has all 8 essential amino acids). In fact, The World Health Organization rates the quality of the protein in quinoa to be at least equivalent to that in milk. It is gluten-free, low glycemic, and high in fiber. It can be used as a substitute for any grain.

5. Salmon– Salmon is an excellent source of omega 3, a fatty acid that helps reduce inflammation. It is high in protein, low in saturated fat, and low in calories. It is a good source of Vitamins D and B12, selenium, and magnesium. Salmon promotes cardiovascular health, can help control high blood pressure, and can lower your risk of several types of cancer. The cold water variety is best.

I hope you are already eating some or all of these superfoods. If you aren't including these foods in your diet, you might consider adding some or all of them.

By: M Conley Stone

To find more information on eating right and better fitness go to: Get Fit

The 3 Best Raw Superfoods

A Short Superfoods List of the Three Most Important Superfoods

Raw Food Diet with Healthy GreensIf you could choose only three food types to ensure you lived healthily, what would they be? Surely if you could live on just three types of food, these would have to be the best raw superfoods that contain more nutrients than any other and ensure a long term balanced diet.

Raw Foods are the simplest, healthiest, tastiest food available to us. Simplest in that the nutrients are retained and not lost through cooking. Healthiest in that they give your skin a radiant glow and your hair shines; you shed pounds naturally and lose most of your bad cholesterol. Tastiest in that the combinations of food makes some fantastic recipes you will never have considered.

But which 3 foods should be chosen above all others?

Before any food is chosen, you need to be sure you drink plenty of water. Water combines with the food to help the body and digestive system function properly. Generally the rule of thumb is to drink 2 litres of water per day, but this will be higher if you are in a hot or dry place or have been exercising.

1. Smoothies

A smoothie is an amazing way to consume a wide variety of raw fruit and vegetables in an easy tasty way. Smoothies can be made very easily with a food processor or blender. They can be made with or without yogurt and you can mix in whole fruit which provide a fantastic source of protein, vitamins and minerals, whilst retaining the fruits' fibre which is important for stimulating digestion and combating water retention and bloating.

The beauty of smoothies is that you can combine whichever fruit or vegetables you have to hand so each smoothie is a different mix. A key element of a balanced diet is to consume a wide variety of different food.

2 Green Vegetables

The greener a vegetable, the healthier it is. Not a bad way to determine what to eat. Pretty much all green vegetables are bursting with nutrients and vitamins which boost your health and bodily functions.

The pick of the greens must be the following 5 vegetables:

  • Celery
  • Watercress
  • Broccoli
  • Spinach
  • Kale

These 5 have such a large range of nutrients and vitamins between them that just eating them raw would give your health a huge boost, providing a body detox and dramatically lowering cholesterol.

3. Seeds

Three seeds in particular possess wonderful qualities

  • Sunflower seeds
  • Sesame seeds
  • Pumpkin seeds

A combination of these 3 types of seeds makes a surprisingly filling snack and takes the edge off hunger pangs.

They are helpful to intestinal health, cleansing the digestive system and preventing constipation, while pectin, the soluble fibre in sunflower seeds, is especially powerful as a detoxifier. Sunflower seeds strengthen the eyesight, sesame seeds strengthen the heart whilst pumpkin seeds help in wound healing.

By: Christine Delareya

About the Author

Christine Delareya is keenly embracing the Raw Food lifestyle. She has been vegetarian for many years and several years ago was introduced to Raw and Vegan food. The greatest benefit it brings is no longer having to worry about her weight or cholesterol levels.

She has written articles on subjects which interest her for many years. Visit a site she contributes to which helps you to get started on a Raw Food diet http://www.compare-a-diet.com/raw-vegan-diet.html

Powerful Superfoods To Loose Weight

A Most Comprehensive List Of Superfoods

Food Pyramid - Superfoods for Weight LossSuperfoods provide excellent nutrients,therefore you should implement as many superfoods into your daily diet as possible. Superfoods will help to fuel your body with an optimum of nutrients as well as reducing any kind of inflammation. If you're working out, it allows your body to recover easier between workouts. Being less tired lets you achieve higher goals easily and you will make faster progress in loosing weights.

Make sure you incorporate as many of these foods as you can on a daily basis to stoke your metabolism fat burning furnace.

Fruits: These fruits are high in antioxidants, which help with disease prevention and contain flavonoids. Flavonoids help with eyesight and coordination. These dark colored fruits are also a good source of fiber and boost your immune system.

Super Fruits

  • Acai Berries
  • Blueberries,
  • Goose berries (Amalaki)
  • Blackberries
  • Guava (great source of lycopene)
  • Himalayan Goji Berries
  • Raspberries
  • Dried Plums

Bean/Lentils: Beans are a great source of protein and fiber as well as low in calories. They help to stabilize blood sugars and provide isoflavones that help to prevent certain forms of cancers and heart disease.

Super Beans

  • Mung Beans
  • Chickpeas
  • Lima beans
  • Lentils
  • Black Beans,
  • Red Beans

Oils: Particulary Extra Virgin Olive Oil. It is a heart healthy fat that helps to lower LDL (bad) cholesterol. It contains anti-oxidant and anti-inflammatory properties. It also helps to control cravings

Super Oil

  • Extra Virgin Olive Oil
  • Extra Virgin Coconut Oil

Nuts: Great source of fiber, phytoestrogens, vitamin B6, niacin, magnesium, healthy monounsaturated fats, and protein. These nuts help to lower LDL (bad) cholesterol and seem to help maintain healthy blood vessels.

Super Nuts

  • Cashew Nuts
  • Almonds
  • Walnuts
  • Brazil Nuts
  • Hazelnuts

 

Fish: Most fish contain the potent Omega 3 fatty acids we so desperately need. Fish is potent in a very good way. It helps your body store less fat and helps your body convert fat to energy. It is a great anti-inflammatory as well as wonderful brain food. The ADA recommends that you consume 1.5-3gms of Omega 3 fats a day. One serving of the choices below will provide almost 4 gms of Omega 3 fats.

Super Fish

  • Mackerels
  • Wild caught Salmon
  • Blue Fin Tuna

Vegetables: Dark green leafy vegetables such as spinach contain carotenoids that improve your immune system and is full of vitamins and minerals. Don't forget about these other powerful vegetables such as broccoli, cauliflower, kale and other cruciferous vegetables that contain cancer fighting properties as well as a great source of fiber which aids in weight loss. Carrots are a great source of beta carotene , which can reduce the risk of cancer, tomato contains lycopene another powerful antioxidant that also reduces the risk of cancer.

Super Vegetables

  • Spinach
  • Carrots
  • Tomato
  • Broccoli
  • Kale
  • Cauliflower
  • Beets
  • Cabbage
  • Swiss Chard
  • Purslane

Green Tea: Not only is non-caffeinated fluid good for you, but research has shown that green tea may be one of the best disease fighting fluids you can consume. It is very high in antioxidants and scientists have shown that is has reduced cancer in individuals by as much 60%. It actually inhibits the growth of cancer cells. Studies have indicated that it reduces overall cholesterol levels as well as increasing the ratio of HDL (good) cholesterol to LDL (bad) cholesterol.

Green Tea is good to prevent:

  • Impaired immune functions
  • Cancer
  • Rheumatoid arthritis
  • High cholesterol levels
  • Cardiovascular disease
  • Inflammation / Infection

Besides all this, green tea has also benefits to those wanting to loose weight. Researchers showed that those that consumed green tea extract burned more calories than those that consumed caffeine or a placebo. At least two liters of green tea per day will therefore help you to loose some extra weight.

If you implement eat as many of these superfoods as you can in your daily meals your body will be burning maximum calories while running at peak efficiency and  to stoke the fat burning furnace called your metabolism. The result is obvious; Weight Loss!

Picture by USDA

Top 10 Superfoods For Top Performance

Top Ten Superfoods For Body, Brain and Mind

Superfoods- Fresh and dried carobsWhat do you think would happen to your health and your performance if you fueled your body on the most nutritious superfoods available today? You must have wondered which superfoods are actually the best ones. In this article I will give you a quick overview of the top ten superfoods for your body and your brain. Superfoods not only make your body stronger but they also make your brain work better, thus making you more productive and vibrant.

1.) Raw Cacao

Lets start with something very pleasant; everyone likes chocolate right? Chocolate In it's original state, raw cacao is the food source with the highest PEA, the feel good pleasure chemical. Raw cocoa the highest food source of magnesium fueling the biggest mineral deficiency in the west and it contains huge amounts of Vitamin C and amino acids and antioxidants, essential for optimal brain function. Raw Cacao has more than 80'000 ORAC units per 100gram, dutch processed cacao still has 40,000, so don't worry if you don't find raw cacao in your neighborhood. Unsweetened cooking chocolate will do just fine. Remember, oranges have only 700 ORAC per 100g.

2.) Bee Pollen

Back to the honey bees! Bee pollen contain every single trace mineral, and  14 amino acids required for peak mental function. Bee pollen adds a nice flavor to smoothies and fresh shakes and similar to honey, it can take on valuable medicinal qualities depending on it's source. Look for pollens wildcrafted from pristine pollutant-free areas, as the pollen grains are extremely porous substances. Better sources are often at higher altitudes.

3.) Maca

This unusual hormone building yam from Alto Plano Peru has been used for centuries as a strength, stamina and virility building food for high altitude warriors.

4.) Goji Berries

These tasty little berries pack a hefty amount of anti-oxidants, beta-carotene, and lutein. Mineral rich and unusually high in protein these hardy fruits taste somewhere between a cherry and a raisin. Great for snacking on and so revered for their longevity benefits that there's even a Goji festival in Tibet each year.

5.) Wheatgrass

Wheatgrass juice is already a potent nutrient source, when you and grow it using sea water concentrate you can increase it's mineral density and maximize the vitamin production in the wheatgrss. The result is a more intense, very rich juice, from grass that almost glows in the dark from vitality! Wheatgrass doesn't really blend well with anything so best just to down it in shots.

6.) Fish Oil – Krill Oil

Nutritionally dense seawater superfoods are fish oils and krill oils containing substantial levels of important fatty acids and a huge amount of valuable Omega-3 Essential Fatty Acids.

7.) Camu Berry

The Camu berries are sometimes also called Camu Camu. The berry comes from the Amazon and was discovered about  20 years ago.  Camu berries are the single highest source of Vitamin C found in nature. A tart, tangy, pink berry with a taste akin to sherbet, Camu is fantastic in smoothies with fresh fruits and berries.

8.) Carob

Carobs grow in the Mediterranean regions and it is the highest food source of the trace mineral calcium. This is particularly interesting as when consumed with Cacao in a 1:3-5 ratio, your body absorbs the minerals into your bones. In old times, especially during warfare, carobs where used as chocolate substitute for children.

9.) Reishi Mushroom

The mushroom of immortality, as reishi mushrooms are also called in ancient china, the reishi mushroom is arguably the best tonic mushroom on earth. Tonic herbs can intelligently adjust your biochemistry up or down as needed, meaning it can be used indefinitely.Reishi Mushrooms are Immune enhancing and spirit calming, it's no wonder this exotic fungi has been revered by Emperors and monks alike for over 4000 years.

10.) Gynostemma Tea (Gynostemma pentaphyllum)

The "Twisting Wine Orchid" gynostemma is often referred to in Asia as 'Ginseng at tea prices', this tasty herb has around 20 times the anti-oxidant load of the much vaunted green tea, a robust slightly sweet flavor and over 80 immune system enhancing adaptogenic compounds. Adaptogenes are stress reducing when taken over a prolonged period of time.Gynostemma is a gentle adaptogenic herb, accumulating due to daily use and excellent in soups or smoothies for those who want the maximum nutritional value from everything they eat.

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!

Dr. Perricone – 10 Everyday Superfoods

Dr. Perricones Top Ten Superfood List

Superfood since 8000 years - Buckwheat SeedsThere are a great many superfoods available right there where you live! These superfoods include colorful, shiny fruits and vegetables, spices, beans, seeds, nuts and herbs. There are so many superfoods that it simply is impossible to put them all in just one article. However, here is the top 10 Superfoods List recommended by Dr.Perricone.

1. Acai Berry –  Euterpe oleracea

The Acai Berry is an extremely concentrated antioxidant (30x more antioxidants than anthocyanins in red wine) that aid in fighting early aging. Acai berries also promote digestive and cardiovascular health benefits. Acai is contains a near perfect amino acid complex, plus it is packed with traces of minerals.

2. Garlic, Onions and Leek

Garlic lowers th cholesterol, reduces the risk of clodding the arteries, it lowers blood pressure, destroys infection and Garlic reduces the risk of certain cancers. And as this wasn't enough, Garlic also helps fighting two of the worst neurological diseases, Parkinson's and Alzheimer's.

Onions inhibit the growth of cancerous cells, they lower bad cholesterol, help to prevent colds and stimulate your immune system. Onions reduce the risk of some cancers, and helps relieve gastro disorders.

Leeks carry many of the benefits of the other members of the Allium family but thet also contain high amounts of Vitamin B6, Vitamin C, Foliate, Iron, Organic Fibers and Manganese..

3. Barley – Hordeum vulgare

Barley is a grain equally used as fodder for animals and as healthy human food. Hulled barley can lower blood cholesterol levels when eaten regularly. Barley reduces the risk of developing colon cancer and protect your heart. It furthermore provides high levels of  Vitamin E, reduces levels of breast cancer, and it also contains large amounts of antioxidants.

4. Beans and Lentils

Lentils and Beans are one of the best sources of potassium. Potassium reduces the risk of  high blood pressure and strokes. Beans and Lentils also reduce birth defects and the risk for cancer. Beans are rich in saponins which prevents genetic mutations.

5. Buckwheat

Buckwheat pollen has been found in Japan as early as 4000 BC. It was first cultivated in south ast Asia about 6000 BC. Buckwheat is filed with the best amino acids, lowering cholesterol, of any food known to date. Buckwheat stabilizes blood sugar levels, and interestingly it reduces the activity of angiotensin converting enzyme (ACE) the same effect of many heart medications.

6. Green Foods

Wheatgrass and Barley grasses are recognizable by their rich emerald coloring. Spirulina and Chlorella are two other greens with excellent nutritional value. All are known to contain very high amounts of plant based proteins, Green foods also help to reduce or even eliminate hay fever and protect the liver from toxicity. They also reduce cholesterol and blood pressure levels and help to reduce symptoms associated with colitis, Green foods also contain high amounts of powerful antioxidants.

7. Red Hot Chilli Peppers

Peppers are members of the capsicum plant genus and the capsaicinoids compound. Hot peppers are an amazingly anti inflammatory, thet fight cancer, analgesic, and they are very beneficial for a healthy heart condition.

8. Nuts and Seeds

Nuts and Seeds significantly reduce the risk of heart diseases, diabetes, and cancer, By eating nuts and seeds you can also control your weight, your hunger cravings and reduce the signs of aging. Nuts and seeds really do belong in every diet. Cashew nuts have also very strong anti depression effects.

9. Sprouts

A sprout is the beginning of any seed whether its grains, vegetables, beans, or radishes, leaving the protective hull. Spouts are extremely nutritious and with the nutrition comes a lot of health benefits. Sprouts are an excellent source of Vitamin C and protein.

10. Kefir and Yogurt

Kefir and Yogurt contain Probiotics and these are an important part of our diet. Yogurt and kefir are actually the original fermented ancient foods. Up until today they remain important in keeping people healthy and promote overall health. Probiotics are beneficial for anti aging and for younger and fresher looking skin. So have a look and put them into practice right away. This said; Yogurt and Kefir you buy should be organic!

These are the 10 superfoods that Dr. Perricone recommends. You can easily implement them in any of your menus. Keep in mind that cocking healthy is not more work and not more expensive. With the help of the superfoods in this list you will feel better and stronger and much more vital after only a few days of consuming them regularly. Bon Apetit!

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

Every Day Superfoods

10 Every Day Superfoods that you can get everywhere!

Cinnamon Canelle - Antioxidant rich superfood

Picture: Luc-Viatour

When we’re talking about Superfoods, we’re not talking about some wonder drugs in a golden pill box, no, we’re talking about organic every day foods that are pure and unprocessed, containing a broad variety of vitamins, minerals and antioxidants. Superfoods are nutritional power houses with a high phytochemical and phytonutrient content. Phytonutrient are known to have disease fighting properties. Phytochemicals and Phytonutrients strengthen the immune system, reduce inflammation and reduce the risk of heart disease, high cholesterol level, diabetes and even cancer.

But first of all; What are Phytonutrients & Phytochemicals?
Phytochemicals are chemicals in vegetables and fruits, other than vitamins and minerals and macronutrients, which are incredibly important for our health. The term “phyto” comes from the Greek word meaning plant. There are literally thousands of them and they have many different functions in our body. They can be antioxidants and fight free radicals or they boost the immune system, they can be anti-viral or anti-bacterial, many of them are anti-inflammatory and help repairing damaged cells. Brightly colored fruits and vegetables tend to have high concentrations of Phytochemicals and the highest concentrations are usually found in the skin of the plant. Examples of phytonutrients you may have heard about are anthocyanins in berries, lycopene in tomatoes and carotenoids in carrots.

What we eat has an incredible impact on our body and our mind and even our lives as such! What we eat affects how we feel, if we are moody or feel great, if we have energy to waste or if we need a nap in the afternoon already. If we follow a healthy diet, it can help guard against all so many diseases. Eating a wide variety of fresh and organic vegetables and include as many superfoods as possible in our daily meals helps to ensure that we give our bodies the best possible treatment

Here is my every day superfoods list

Find below a list of common, easily obtained superfoods that we can find in our stores for most of the year.

  1. Cinnamon: This superfood is just the top of the pop. It contains an unbelievable high antioxidant level of 267,000 ORAC units which brings it on the third place of the antioxidants list. Cinnamon is great at stabilizing blood sugar levels. Cinnamon has been reported to have a pharmacological effects in the treatment of Type 2 diabetes mellitus and insulin resistance, the latest research also documents anti-melanoma activity of cinnamic aldehyde observed in cell culture and a mouse model of human melanoma. Cinnamon can be used for backing, cooking and for tea.
  2. Almonds: Our next every day superfood is a great source of calcium. Almonds contain four times more calcium than diary milk, They contain magnesium, iron, potassium, zinc and vitamin E and are high in protein and fiber. Almonds also contain omega 3s and monounsaturated fatty acids which again help to prevent heart disease. Almonds taste good in almost everything. You can use them in your breakfast cereal, use them in cookies, use almond butter instead of diary butter or simply eat them raw to get the most out of this superfood.
  3. Sumac The next on our list of superfoods is Sumec; honestly, it has been a few days only, since I first heard of Sumac but I’m already a fan. Sumac grows as shrubs or small trees with loads of red berries, they can reach a height of 1 to 10 meters! Sumac was primarily used in Islamic countries as a treatment for many different ailments in medieval medicine and the native Americans used Sumac leaves and drupes of the combined with tobacco, in traditional smoking mixtures. The sumac fruits or drupes,are ground into a deep red or purple powder used to add a lemony taste to the Middle Eastern cuisine’s meat or salads. Sumac is the second richest food on antioxidants, known today. Sumac bran contains 312,400! ORAC units per 100 gram bran. Compare that to our oh so healthy Oranges that contain 700 ORAC units per 100gram. That’s an enormously high amount of antioxidants and can only be beaten by our next superfood!
  4. ClovesWell, nobody in his right mind would want to eat 100gram cloves in a day, but if you would, you would have ingested 314,446 antioxidant units. Cloves are great in many cooked dishes and also in meat, for oven baked foods and for toothache. Cloves are used in Indian Ayurvedic medicine and in the Chinese medicine where it is used for severe burns, skin irritations and to reduce the sensitiveness of skin and it has antiseptic properties.
  5. Apples: Apples are an amazing superfood that everybody loves. Apples contain 18 of the 20 amino acids our body needs. Unpealed apples contain quecitin which is a phytonutrient that helps prevent damage to LDL cholesterol (that’s the good cholesterol), keeping the arteries clean and healthy and therefore lowering the risk of a heart disease. Apples also contain pectin which is a soluble fiber which helps so lower the bad HDL cholesterol levels in the blood. Pectin also binds with heavy metals such as lead in the body and removes them from the gut.
  6. Avocados: Avocados are an extremely nutritious superfood. Avocados are high in healthy mono-unsaturated fat, fiber, Vitamin E, potassium and folic acid (folate). They are the best fruit source of beta-sitosterol which is a substance that can reduce total cholesterol as well as being high in lutein which is known to protect against cataracts, keeping the cardiovascular system healthy and preventing prostrate cancer.
  7. Beans: Any kind of beans are incredible superfoods, high in antioxidants and a great source of soluble fiber which traps bile that contains cholesterol in the digestive tract and removes it from the body before it is absorbed. Beans are high in protein and very low in fat and can help lower cholesterol. Beans help to keep blood sugar levels stable which is beneficial to those with diabetes. Beans also reduce the risk of cancer – especially breast cancer. According to a study in the International Journal of Cancer (2005;114:628–33), Women who eat frequently beans and lentils have a significantly lower risk to get breast cancer than women who seldom eat them. Beans contain calcium, potassium, vitamin B6, magnesium and folic acid (folate).
  8. Blueberries: They’re jus great fruits! Blueberries contain incredibly high amounts of antioxidants (6550 ORAC/100g) including the flavonoid anthocyanins which combats the effects of toxins and pollution and are thought to have anti-aging properties. Blueberries also contain ellegic acid which is a phytonutrient thought to prevent abnormal cellular changes. They are also anti-inflammatory, reduce allergic reactions and keep capillaries healthy which is great if you bruise easily or have varicose veins. Blueberries further help strengthen your immune system and they are a great source of vitamin C and extra fiber.
  9. Broccoli: A great vegetable! And at least something Clinton was right in! Broccoli contains more vitamin C than oranges and is high in potassium and beta-carotene which again helps to reduce the risk of heart disease. Broccoli is an amazing superfood that contains anti-cancer substances, especially helping to prevent gastric cancers, breast cancer and stomach ulcers. Broccoli strengthens the immune system and increases the body’s resistance to illness and it also helps the body to detox easier. Broccoli is rich in glucosinolates which are detoxifying all kinds of toxins and carcinogens in our body, that are substances which can trigger cancer. Studies have shown that eating broccoli and similar vegetables such as cabbage, cauliflower, sprouts, radish, horseradish, turnip, cress, kale, kohlrabi and mustard at least three times a week can significantly lower the risk of colon cancer
  10. ChocolateYes, you got that right! Chocolate is full of antioxidants and absolutely health beneficial as long as it is unsweetened. With around 40,000 ORAC units per 100gram dark chocolate it’s one of the highest antioxidant suppliers. And yes,I can eat 100 gram chocolate per day; easily! And raw cocoa nibs are even better. Other beneficial effects of chocolate or cacao, suggest anti-cancer, cough preventer and anti-diarrhea effects and it is also a brain stimulator! And there are sooo many things you can use chocolate for; just leave the sugar away. Sugar is no good for you!
  11. Ok, now I’m hungry! If you’re craving as much for food right now as I am after all this superfood talk, grab some chocolate and stay healthy! See you next time and don’t forget to subscribe to my superfood blog here:Click to Subscribe to Superfood Information by Email. After you subscribe you will be notified by email about new publications on my blog. I won’t give your email address to nobody else ever! Promise.

Health Should Come Easy For Today’s Children

The Health of our Children must be our First Concern

Children and HealthIn the past twenty years a lot has changed in the world of everyday foods. Not long ago, families woke up to a breakfast of orange juice made from a frozen concentrate, white toast with butter and jelly, scrambled whole eggs with bacon or sausage and a side of sugary cereal with low fat cow’s milk. This was the norm back then and slowly the norm seems to be changing. Today, it is much easier to give kids healthy super food options considering the plentiful amounts of new exotic super foods on the market- packaged and available for your everyday convenience.

Today, it is easy to wake up to a breakfast of Acai Berries or fresh squeezed orange or tangerine juice, or a freshly blended smoothie. The white toast and butter could easily be substituted with whole wheat, oatmeal or spelt bread-a drizzle of honey or real fruit jam on the side. The scrambled eggs and bacon can be substituted with scrambled egg whites or tofu scramble. The bacon replaced by one of the many available soy protein ‘bacon’ and ‘sausage’ options available in your grocers freezer. Sugary cereal can be replaced with whole grain cereals free of artificial colors, flavors and sweeteners, yet still packaged to appeal to the scrutinizing eyes of children. Cow’s milk, which is high in saturated fat and hormones, can easily be replaced with soy, rice or even almond milk, all much healthier alternatives.

SNACKS: Goodbye Ring Ding’s and Ho Ho’s, hello Snackimals and Uncle Eddie’s

The snack world has always been a deal breaker for kids and healthy eating. Kids and candy go hand in hand and a childhood without treats would feel quite dull and deprived. But the definition of a treat is what is drastically changing in recent years. Back in the nineties, I recall seeing kids and teenagers toting treats for school snacks such as Hostess Donuts, Twinkies, Doritos, Fruit Snacks with gooey-green-sour-slime centers, and even bagels smothered in whole fat cream cheese. All of these choices are either high in sugar and/or high in saturated or trans fat. Not good. Today, the healthy snack marketplace is booming with healthy options for kids. There are cookies called Snackimals, high in flavor and fun yet low in fat and completely vegan. Healthy yet tasty granola bars and chips like Pirates Booty are also available and enjoyed as new age treats of today.

SUPERFOODS: Who needs vitamin pills when you have Vitamuffins, acai juice and soy.

Super foods are a hot trend. Super foods are foods that not only taste good, but offer some sort of healthy benefit or healing property. A few trendy super food qualities are omega fats, fiber, antioxidants, soy protein and phytochemicals. Companies like Navitas Naturals bring exotic super foods like goji berries into mainstream markets. Parents of kids today probably didn’t have such plentiful options for purchasing super foods. They would’ve had to venture into an advanced Health Food store to find such delicacies as almond butter, acai berry juice, kombucha tea and coconut water. But today it is easy! Parents can easily put super foods into the forefront of kids diets. There should be absolutely no excuse for unhealthy children who grow into unhealthy adults. If kids embrace this new world healthy norm, I’d predict that rates of heart disease and cancer will plummet. However, the marketing and finance departments have got to step in.

Marketing healthy foods to kids is tough especially when you have to compete against companies like Pepsi Cola, McDonalds and Hershey’s. These companies market mainly to kids and teens, cheap costing, low nutrition foods. However there are a number of companies that are trying to step in where health food marketing agents have failed. Websites introduce children to fruits and veggies at a young age by creating fun characters and selling gift and apparel items. Kids can learn about and fall in love with a favorite fruit or vegetable from a very young age. Click the link below to see my top ten superfoods list.

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