Super Foods

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SuperFoods

Disclaimer This e-book has been written for information purposes only. Every effort has been made to make this e-book as complete and accurate as possible. However, there may be mistakes in typography or content. Also, this e-book provides information only up to the publishing date. Therefore, this e-book should be used as a guide - not as the ultimate source. The purpose of this e-book is to educate. The author and the publisher do not warrant that the information contained in this e-book is fully complete and shall not be responsible for any errors or omissions. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by this e-book.

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Table of Contents Introduction ............................................................................. 6 Healthy Diet Essentials ............................................................... 7 Chapter 1: Super Foods For Super Health ............................... 11 The 12 Super Foods That Better Your Health ............................... 15 Chapter 2: Superfoods For Healthy and Natural Conception ... 17 Nutrition: The Super Foods That Keep You Healthy ...................... 19 Chapter 3: Raw Foods Diet Is Beneficial To Your Health ......... 24 Organic Foods Equal Improved Health ........................................ 26 Chapter 4: Superfoods To Rejuvenate Body, Mind and Spirit .. 28 Superfoods For Your Brain ........................................................ 30 Chapter 5: Superfoods For Super Weight Loss ........................ 32 Flush The Fat With Smart Food Choices ...................................... 34 Chapter 6: Superfoods For a Super Long Life .......................... 36 Getting Your Nutrition from Real Food is a Good Habit for Life ....... 38 Superfoods For Age-Defying Beauty! .......................................... 39 Chapter 7: Superfoods That Fight Cancer ................................ 44 Color Your Way to Daily Health.................................................. 46 Chapter 8: Superfoods For Relief From Chronic Fatigue Syndrome ............................................................................... 48 Superfoods that Fight Depression .............................................. 49 4

SuperFoods Superfoods That Squash Stress ................................................. 51 Conclusion .............................................................................. 53

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Introduction ____________________________________

Recent dietary research has uncovered 14 different nutrientdense foods that time and again promote good overall health. Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants. Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon. soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer. And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected. With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life. Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight 6

SuperFoods change, uncomfortable with body are just a few signs that your diet is unbalanced. An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems. Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia. Since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense. When we nourish our body with these superfoods and complement them with other nutrientdense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result. Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time. Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more.

Healthy Diet Essentials According to the United States Department of Agriculture, a healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fatfree or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. But just what minerals and nutrients are vital to our health and wellbeing? Consider these nutrient-dense foods when you’re looking to improve your vitamin and mineral intake. Vitamin A is needed for good eyesight and optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A. 7

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Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates. Whole grain breads, cereals and pastas have high amounts of thiamin. Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat. It’s used in many body processes, including converting food into energy and the production of red blood cells. Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy. Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system and helps break down proteins and stored sugars. Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans. Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain. Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth. Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient. Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to 8

SuperFoods ensure they are getting enough of this for themselves and their developing baby. Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth. Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells. Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. It’s needed to transport oxygen to all parts of the body via the red blood cells. Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues. Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems. Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat. The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources. 9

SuperFoods Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts. Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.

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Chapter 1: Super Foods For Super Health ____________________________________

We all hear about the many wonderful foods that are good to eat, and good for us. We always hear about eating fruits, and vegetables, and nuts. But that’s a big list to sort through, and wouldn’t it be simpler to have a few super foods that you can always turn to? To help you in your endeavors to lead a healthy lifestyle and a healthy life you can use the list compiled below as quick reference list of 9 super foods. Apples Apples are a great food for many reasons including the ability to reduce the risk of heart disease, certain cancers, high blood pressure, and type-2 diabetes. They also benefit the respiratory system by preventing lung cancer and asthma. 11

SuperFoods By consuming apples your body gets fiber, potassium and antioxidants, such as Vitamin C and polyphenols. Studies show that the real benefit comes from the synergistic interaction between these ingredients. To take best advantage of apples for your health, eat a wide variety and make sure that you eat the peel, which contains several times more antioxidants than the inside. As they say, eat an apple a day. Avocados When you want to help your body absorb more nutrients from the foods you eat, have an avocado too. Fat soluble phytonutrients, like beta-carotene, are more easily absorbed by the body because of the monounsaturated fat in the avocado. Avocados also help you keep your weight down because they help you feel full, which triggers your body to stop eating. They are calorie rich at 48 calories per ounce, so for best results eat one-third to one-half an avocado two to three times a week. Dark Chocolate When you want a little indulgence with your health food, try dark chocolate. It contains lots of polyphenols which lower blood pressure and is a natural anti-inflammatory. You should keep in mind that blood pressure lowering qualities are only in dark chocolate, but not in its cousin, milk chocolate. In 2000 a study published by the American Journal of Clinical Nutrition showed that the effect on blood flow from high flavanols cocoa was similar to taking a low-dose aspirin. These means that dark chocolate could possibly be used to treat ailments like minor pains or headaches. For the best results use Newman’s Own Sweet Dart Chocolate, as Dr Pratt has found it has more polyphenols than any other dark chocolate he has found. Like avocado, chocolate is high in calories, so shoot for no more than 100 calories a day.

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SuperFoods Olive Oil There has been much discussion lately about the benefits of the Mediterranean diet. Well olive oil is one of the main components of that diet and its benefits are outstanding. It is a great substitute for other oils and fats and has been shown to reduce the risk of breast and colon cancer, lower blood pressure, and improve the health of your cardiovascular system. For best results take a tablespoon a day of extra virgin olive oil that is cold pressed and greenish in color. This green color helps you spot high levels of polyphenols. Garlic Another component of the Mediterranean diet, Garlic is great for your cardiovascular system. By eating garlic regularly, you can reduce your blood pressure, triglyceride levels and your LDL (bad) cholesterol. Garlic also has anti-inflammatory agents and antibiotic properties. To grab all the health benefits of garlic, eat one clove several times a week. Raw garlic is best, but cooked is good too. Keep in mind that dried garlic and garlic supplements don’t have the same benefits as fresh garlic. Honey Honey is not often seen on many lists of healthy foods, but don’t let that fool you. Eating honey daily increases the amounts of antioxidant in the blood, helps to prevent constipation, and reduces cholesterol and blood pressure. If you are running low on energy, reach for the honey, not sugar. Honey does a better job of maintaining blood sugar and energy than other sweeteners. And choose dark honeys over light ones, because they are higher in antioxidants and flavor. One to two teaspoons several times a week should do the trick.

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SuperFoods Kiwis If you want extreme quantities of Vitamin C and E that can reduce risk of asthma, osteoarthritis, and colon cancer, and boost your immune system, then grab a kiwi or two. An interesting point to keep in mind is that dietary vitamin E appears to lower the risk of Alzheimer’s, and by consuming kiwis, you get vitamin E without the calories that most other vitamin e rich foods contain, like nuts and oils. Another stellar ingredient is lutein, which lowers the risk cataracts and macular degeneration. To get all the above benefits and reduce the risk of blood clots, then consume one kiwi, two to three times a week. Onions For the benefits of onions, you can just reread the benefits of garlic, because they are pretty much the same. Try to eat dishes containing onions at least three times a week, and make sure that you let the onion sit for 5 to 10 minutes after you cut it open. If you apply heat too soon you will deactivate the thiopropanal sulfoxide, which is the substance in the onion that gives us the most heart benefits. And remember the more pungent the onion, the better it is for you. Pomegranates Pomegranates are packed with tons of phytochemicals like potassium, which is great for lowering your blood pressure. Studies also suggest that pomegranates can slow the progression of prostate cancer and reduce the risk of atherosclerosis. Instead of fighting with the little pulpy seeds to get your dose of pomegranate, try four to eight ounces of 100% juice several times a week. Be sure to stay away from juices with added sugar.

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The 12 Super Foods That Better Your Health There are 12 foods that, if eaten on a regular basis, do wonders for your health. Do you know what they are? If you're reading this than you already have some knowledge of how important good nutrition is. I'm a big advocate of "you are what you eat." Meaning, what you put in your body largely determines what you look like on the outside. And if you make a serious effort to improve your eating habits, you will notice a positive change in how you look and feel. It's not about perfection though. Thrive to make small changes to your diet over time and you'll eventually be amazed at the will power you develop. There are 12 foods that you should be eating on a regular basis. All have their own unique health benefits and if you mold your diet around the majority of these foods, you'll notice an improvement in your health. The list is as follows: 1. Almonds and other nuts - a great source of good fat. 2. Beans and legumes - a great source of fiber and protein. 3. Spinach and other green vegetables - a great source of phytonutrients and antioxidants. 4. Low-fat dairy - a great source of calcium and protein. 5. Oatmeal - a great source of fiber and protein. 6. Eggs - a great source of vitamin E and protein. 7. Turkey and other lean meats - a great source of protein. 8. Natural peanut butter - yes, this can be included under #1, but natural peanut butter makes eating nuts easier because you can spread it on wheat bread, bananas, celery, etc. 15

SuperFoods 9. Olive oil - a great source of good fat. 10. Whole-grain breads and cereals- a great source of fiber. 11. Extra protein - a great source of protein! 12. Raspberries and other berries - a great source of antioxidants. All 12 foods above have a high nutritional value and should be incorporated into your daily snacks and meals. I personally bring the list with me food shopping and you might want to consider doing the same.

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Chapter 2: Superfoods For Healthy and Natural Conception ____________________________________

In both the female and male body, the balance of hormones has to be just right for conception to occur and for pregnancy to proceed. Nutrients that are in excess or that are in depletion can throw off balance and disrupt the pregnancy process. When we can choose whole foods for our diet, we are increasing our chances of obtaining the most nutrients we need. Whole foods include fruits, fresh vegetables, unrefined grains, beans, nuts, seeds, eggs, and small whole fish. It’s important to make sure you’re choosing healthy whole superfoods that have an abundant supply of each of the following vitamins and minerals. B-complex vitamins need to be replenished all the time, as they are water soluble and passed out of the body with urination. Vitamins B6 and B12 are particularly important for fertility and hormonal function. 17