APPLES
Apples can reduce risk of heart disease, certain cancers, high blood pressure and type 2 diabetes. They are especially good for the respiratory system, helping to prevent lung cancer and asthma. They are an excellent source of Fiber, Potassium and disease-fighting Antioxidants, including Vitamin C and Polyphenols. The complex synergistic interactions among the specific nutrients in apples make the fruit so beneficial. Eat as wide a variety of apples as possible and don't remove the peels. A recent study in Journal of Agricultural and Food Chemistry confirmed that the concentration of antioxidants in an apple's skin is several times greater than in its fruit.
AVOCADOS
Avocados have an important ability to help the body absorb nutrients efficiently from the foods you eat. You'll get significantly more health benefits from the carrots, peppers, and tomatoes in your salad if you add an avocado as well. The monounsaturated fat of the avocado increases the body's absorption of fat-soluble carotenoid phytonutrients, including Beta-Carotene. Avocados also contain high concentration Magnesium, which helps prevent type 2 diabetes and migraine headaches. It's also an excellent source of Potassium, which promotes low blood pressure and good circulation. Though relatively high in calories (48 calories per ounce), avocados help fight obesity because they boost the feeling of fullness (satiety) that signals us to stop eating and thus helps control calorie intake.
CHOCOLATE (DARK)
Dark chocolate contains Polyphenols, such as flavonols, which lower blood pressure. (Milk chocolate does not appear to have the same effect.) Chocolate also is a natural anti-inflammatory. A recent study published in American Journal of Clinical Nutrition showed that the effects on blood flow from drinking one cup of cocoa rich in flavonol were comparable to those from taking a low-dose aspirin. This suggests that a bar of dark chocolate can be used to treat mild headache or other minor pains. The higher the percentage of cocoa solids in dark chocolate, the more Polyphenols it contains. Despite its high fat content, dark chocolate does not seem to increase blood cholesterol levels. Chocolate is a high-calorie food, so consume no more than 100 calories of chocolate per day -- that's about half of a 3-ounce chocolate bar.
OLIVE OIL
The most valuable change people can make to their cooking habits is to use extra virgin olive oil in place of other oils and fats. While most fats and oils are bad for us, olive oil has been shown to reduce the risk of breast and colon cancer, lower blood pressure and improve cardiovascular health. Select an extra virgin olive oil that is cold pressed and greenish in color -- this indicates that it has a high level of Polyphenols. Include at least one tablespoon daily in your diet.
GARLIC
Eating garlic on a regular basis help reduce blood pressure, triglyceride levels and LDL (bad) cholesterol -- and it may increase HDL (good) cholesterol. Garlic is an anti-inflammatory that can help control arthritis. It has been shown to have significant antibiotic properties, decreasing the incidence and severity of bacterial infections. There's new evidence that garlic consumption might reduce the risk of certain cancers, including colorectal, gastric and prostate cancer, though more research is needed. Raw garlic offers the most health benefits, but cooked garlic is very nutritious, too.
HONEY
Honey consumption increases the amount of antioxidants in the blood, which appears to reduce the risk of heart disease and cancer. It also helps prevent constipation and reduces cholesterol and high blood pressure. Honey does a better job of boosting energy levels than other sweeteners. While consuming sugar typically provides only a very brief spike in blood sugar, a study found that athletes given honey after a workout maintained optimal blood sugar levels for a full two hours -- and their muscles recovered faster from the workout than those who consumed other sweeteners. Darker honeys tend to have more antioxidants and more flavor. One to two teaspoons daily is ideal.
KIWIS
Kiwis contain large amounts of vitamins C and E and Lutein. Vitamin C can reduce risk of asthma, osteoarthritis and colon cancer. It also can boost our immune systems. Dietary vitamin E appears to lower the risk of Alzheimer's disease -- and unlike most vitamin E-rich foods (nuts, oils), kiwis aren't high in fat or calories. Kiwis are an excellent source of the antioxidant lutein, which is associated with lower risk of cataracts and macular degeneration. And they have been shown to reduce the risk of blood clots. Eat one kiwi two to three times a week.
ONIONS
Onions deliver many of the same benefits as garlic. They can help reduce blood pressure, cholesterol levels and the risk of heart disease. They're useful as anti-inflammatories and have antibiotic properties. There's new research to suggest that onions might reduce the risk of colon cancer. The thiopropanol sulfoxide is the compound that contributes to the onion's ability to help our hearts, among other health benefits. In general, get the greatest nutritional benefits by eating the most "pungent" onions.
POMEGRANATES
Pomegranates are a bountiful source of Phytochemicals, and they are loaded with Potassium, which can help lower blood pressure. Studies suggest that pomegranates can slow the progression of prostate cancer and reduce the risk of atherosclerosis, the narrowing and hardening of the arteries. Drink four to eight ounces of 100% pomegranate juice several times each week.
These are the additional recommended healthful superfoods to include in your diet on a regular basis:
- Beans (legumes)
- Blueberries
- Broccoli
- Oats (oat bran)
- Oranges
- Pumpkin
- Wild Salmon
- Soy
- Spinach
- Tea
- Tomatoes
- Turkey
- Walnuts
- Yogurt (plain)
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