Acai
This dark Brazilian super berry is found to have one of the
highest antioxidants levels of any fruit in the world.
Dark colored berries have been known for their health
benefits because of their Anthocynins (vascular pigments) which give the acai
its color.
These belong to a group of molecules called
flavonoids.Well,twelve additional flavonoids were found to the Portuguese book
‘’Acai:Preparo,compsicao e Melhoramento de conservaco’’ (schauss et al.2006a)
It also contains a rich amount of phytosterol which may
reduce blood cholesterol.
In a 2006 Uniersity of Florida study,the Acai berry
destroyed cultured human cancer cells.Acai is increasing in popularity and can
now be found in smoothies,juices,and other products.
But in order to get the most from the berry,it is best to
buy a product that has been free-dried and prepared naturally.
Pomegranate
Another high antioxidant superfruit,the
pomegranate,makes many guest appearances in Greek mythology.Its contains high
amounts of vitamin B5, and potassium.It also contains punicalagians which
scavenge free radicals.
The pomegranate seed juice has been shown
to juice has been shown to reduce the risk of heart disease,the seed oil was
effective in the proliferation of breast cancer cells in vitro,and may slow the
development of prostate and colon cancer.
Drinking 80z of 100% pure pomegranate juice
a day is the most effective way to gain the benefits from the fruit.
Spinach.
This veggie has a reputation of being a
good source of iron.But in 1937.it was found that the iron levels were high for
a vegetable but significantly lower than once thought.
Popeye the sailors’s favourite food is
still high in vitamins K (which maintains bone health),A,C and magnesium.
It is also a good source of several
antioxidants.
Spinach may also be good for your
brain.some studies show that it may protect the brain from oxidantive stress
and may reduce the effects of age related brain decline.
Broccoli
As part of the cabbage family,broccoli
has many potent cancer fighting nutrients.
This might green veggie is usually boiled
or steamed and possesses high amounts of selenium,vitamin C and soluble fiber.
Studies have found that boiling broccoli
for more than 10 minutes may strip it of nutrients.
However, the same studies found that
steaming,microwaving,and stir-frying will not rob the plant of its cancer
fighting compounds.
Salmon
This trout with a keen since of smell may
make you smarter.
DHA and EPA are important for brain
function and salmon is a good source of both.
The salmon is also a good source of omega-3
fatty acids and vitamin D.
It can also increase blood levels and heart
rate which promotes cardiovascular health.
Norwegian researchers found that Omega-3 is
better absorbed by eating salmon as opposed to Cod Liver Oil supplements.
Carrots
This root plant is widely used in juices
and soups.It is a monster in the vitamin A league packing an amazing 686% of
the daily recommended value for one cup(122 grams) of carrots.
The carotenoids found in foods like carrots
have been shown to lower blood sugar and promote colon health.
Blue berries
Another fruit that can lower your risk of
cancer and heart disease is the blue berry.
Along with being high in vitamin C and
potassium,blue berries are anti-inflammatory.
Studies have also found that eating wild
blue berries may slow the effects of aging and thus it can work as an anti
aging ingredient.
Bananas
This tropical fruit that grows in hanging bunches,is
grown in over 107 countries.
Bananas are packed with vitamins and
minerals but because of its remarkable potassium content,doctors recommend it
for patients with high blood pressure or low potassium.
Another member of the banana family,the
plantain,has a slightly higher vitamin and mineral content when cooked but is
equal in fiber and protein.
Cantaloupes
This powerfully nutritious fruit named
after a village in Italy has immense health benefits.
Cantaloupes have 112% the daily recommended
vitamin C and 103% recommended vitamin A is great for your vision health.The
combination of B complexes also makes it good energy source.
Garlic
A member of the onion family,garlic is
grown year round and has been used throught history for culinary and medicinal
purposes.
Commonly known for warding off vampires in
European folklore,this root crop packs a punch against some serious conditions.
It has been well documented that the
compounds of garlic have boost hydrogen sulphide to relax the arteries.
It can also help prevent strokes,heart
attacks,and limit cancer growth according to a 2007 University of Alabama
study.
Garlic is now found in supplement forms but
researchers are finding great benefits of aged and fresh garlic as opposed to
processed.
Wheat germ
The germ in wheat germ has nothing to do
with bacteria but with the germination.
It is one of the most nutritious foods you
can your hands on and has more vitamins and minerals per ounce than any other
fruit or vegetable on the planet.
With over 23 nutrients,the benefits of
consuming wheat germ in some form seem endless.It is also commonly used by
athletes and body builders for its muscle growing potential.
The many people who feel as though they are
obtaining the benefits of this food by eating bread are mistaken.
Flour that has had the germ removed is
commonly used to make white and most wheat breads.
It is most likely better to buy wheat germ
and add it to pancakes,cereal,muffins,and other foods.
Tea
This herb which is drunk after steeping in
hot water,is the second most commonly drunk beverage in the world.
Tea has been used in Asia and India for
thousands of years and is now being highly marketed in the western world.
Green and black teas are well known for
their high antioxidants.
Tea has been known to normalize blood
pressure and help prevent cardiovascular disease and diabetes by lowering blood
glucose activity.It also has anti-carcinogenic,anti-mutagenic and anti-tumor
properties.
If that isn’t enough for you,early lab test
show that green tea may be beneficial against bone inflammation related to
arthritis and cartilage breakdown.
Leafy Dark Greens like collard
When you take a bite out of that burger you
might be thinking that you are getting your daily greens from the lettuce
between those buns.Actually,lettuce is only as nutritious as drinking a glass
of water.
To get the most out of your greens you
should partake in some or the darker members of the Brassica family.
Collard greens and kale are both high in
calcium and beta-carotene.
The 3-3 Diindolylmethane found in these
veggies has been found to modulate the innate immune system in the body.
They also contain sulforaphane that prompts
the liver to produce enzymes that help detoxifies cancer causing chemicals.
Beans and other legumes.
This family includes peas,lentils,soy
nut,chickpeas,and lima beans.
Although many tend to avoid or neglect
eating legumes,studies show that eating four or more servings a week can make a
difference in your health.
A nurse’s Healthy study in 2006 showed that
eating four or more servings a week as opposed than to less than one lowered
the chance of heart disease by 22%.
Beets
This hard skinned root vegetable has a
sweet taste and has also been used in the past for making certain types of
medicine.
Beets are rich in folate and B vitamins
which are essential for tissue growth.
It is recommended that women who are
pregnant consume high amounts of folate for the spine development of the
infant.
The blood pressure reducing power of beet
juice is un believable!
The American
Heart Association journal Hypertension showed a reduction in high blood
pressure of volunteers in just one hour after drinking 500mls of beet juice!
The reduction
was more pronounced as time went on and lasted up to 24 hours.
Onions
One of the
oldest vegetables known to man,onions have been used in a variety of ways
through the ages.
Along with
garlic,onions have a side effect of halitosis(bad breath) but the advantage of
eating it out weighs that derivative.
In research that
used data from Italian and swiss cancer preventing possibilities of onions.
The study found
that those who consumed more onions per week protected against seven different
types of cancer.
Onions also have
been shown to have anti-inflammatory and anti-bacterial activity as well as
lowering blood sugar.
Cranberries
This vine fruit
has been a staple in American and Canadian thanksgiving for hundreds of years.
Now researchers
are studying the health benefits of the little vine berry and finding that it
may deserve to be called a superfruit.
Cranberries are
excellent for digestive health and are high in antioxidants like its dark berry
brothers.
But there may be
another unexpected advantage of cranberries.
It contains a
chemical compound that can inhibit and even reverse plague which can lead to tooth decay.
It’s harder now
to find 100% cranberry juice.
Most are a part
of a cock tail because of cran berries taste.Most supermarket brands stock cran
berry mixed with apple,pine-apple,grape,and other juices.
Oranges
Sometimes they
are known as Chinese apple,oranges originated from south east Asia.It is well
renowned for its very high vitamin C content.
Oranges also
contain high dietary fiber and folate.
Many people
believe that taking vitamin C supplements or drinking sugared drinks fortified
with vitamin C has the same health benefits as drinking orange juice.
A recent Italian
study proves otherwise.Subjects were given three drinks to consume.Blood-orange
juice,fortified vitamin C water,and sugar water.
Then blood
samples were taken and exposed to hydrogen peroxide.The subjects who drank the
orange juice showed 18% less damage to DNA after 3 hours.
Those who drank
the fortified drink and sugar water showed no protection against DNA damage.
Avocado
This fruit with
a smooth and creamy flesh is grown widely throught central and south America.Avocado
have higher fibre content than any other fruit and are packed with 60% more
potassium than bananas.
Avocados also
help lower cholesterol and have been known to lower low density lipoprotein
(bad cholesterol) and raise high density lipoprotein (good cholesterol).
You really need
to get your hands on this fruit.
Artichokes
Studies are
being conducted to find out more about this Mediterranean perennial thistle.
We know about
its phyto nutrients which can lower cholesterol as a part of a healthy diet.
There have also
been discoveries about the antioxidant contained in this food.
Artichoke extract
may have a protective effect on liver cells and may reduce symptoms of
irritable bowel syndrome.
