Look it's a tomato, it's a blueberry..It's SUPERFOOD!!!

Tomatoes

Fresh tomatoes, salsa, pasta sauce--it's all very, very good for you! You've probably heard a lot about Lycopene, an antioxidant, already. So you know that tomatoes are supposed to be good for you. Did you also know the following facts about tomatoes:

Tomatoes are low in calories, high in fiber, and high in potassium. They are also a source of beta-carotene, alpha-carotene, and various polyphenols. They contain small amounts of B vitamins (thiamine, pantothenic acid, vitamin B6, and niacin), as well as folate, vitamin E, magnesium, manganese, and zinc.

Wow! All that and they're tasty, too!

Yogurt

Yogurt is a SuperFood because of two things it contains: prebiotics and probiotics (basically beneficial live bacteria and other microorganisms). They promote good "tummy" health and also work to fight different diseases ranging from cancer to diarrhea. It's also packed full of protein.

And here you just thought it tasted good...

 

Blueberries

Can you believe that something so small can be so powerful? They were once thought to be lacking because they contained very little vitamin C. Then it was discovered that the phytonutrients they contain still provide as much antioxidant protection to the body as 1,733 IU of vitamin E and more than 1200 milligrams of vitamin C.

So what can they do for you?

• They can give your brain cells a boost.
• They help to slow the effects of dementia and Alzheimer's disease.
• They work to help prevent cancer.
• They help your cells communicate more efficiently.
• They work to prevent cell mutations.

I LOVE BLUEBERRIES!!!!


 

Oats

The good news about oats is that soluble fiber found in them could lower your serum cholesterol levels, especially LDLs (the "bad guys"). More than that, oats have many other good qualties:

Oats are low in calories, high in fiber and protein. They're a rich source of magnesium, potassium. zinc, copper, manganese, selenium, thiamine, and pantothenic acid. They also contain phytonutrients such as polyphenols, phytoestrogens, lignins, protease inhibitors, and vitamin R (they're an excellent source of tocotrienols and multiple tocopherols - important members of the vitamin E family).

But you have to eat the "whole grain" good stuff--not the instant goop. Your oats need to include the bran, the endosperm and the germ.

 

Turkey

It's not just for Thanksgiving anymore! Skinless turkey breast is one of the leanest (meat) protein sources there is. Turkey also offers an array of nutrients: niacin, selenium, vitamins B6 and B12, and zinc. These nutrients are heart-healthy and are also valuable in helping to lower the risk for cancer.

And it also goes so well with yummy antioxidants like cranberries!

 

 

 

Soy

Adding more soy to your diet doesn't mean you have to suffer through eating a tub of tofu if you don't like it. There are many ways to add soy to your diet! You can enjoy whole soybeans, soy nuts, soy milk, miso... there's quite a list!

And what's so good about it? Well, soy is low fat, full of protein, includes plant-based omega-3 fatty acids, and a wealth of disease-fighting phytonutrients (including phytoestrogens). Soy also plays a role in preventing cardiovascular disease, cancer, and osteoporosis as well as helping to relieve menopausal and menstrual symptoms.

And the best news of all for some--you don't have to consume a ton of it to reap it's benefits.

 

 

Pumpkin

Pumpkin as a SuperFood might be a surprise to you. Like turkey, people probably only think of it in the Fall. And then, it's only thought of as a decoration rather than a food... or, if it is, then it's only ever made into Pumpkin Pie (one of my favorites).

But that's a shame because of all the good things that it contains! Pumpkin is known to be:

1. High in fiber.
2. Low in calories.
3. Full of disease-fighting nutrients like potassium, pantothenic acid, magnesium, and vitamins C and E.
4. One of the richest supplies of bioavailable carotenoids and are thus full of both alpha-carotene and beta-carotene.

Walnuts

Nuts may be high in calories (due to their fat content) but they are also good for your health! They are so powerful that eating a handful of nuts about five times a week can reduce your risk of heart disease by 15%-51%!

Many different nuts and seeds are just as beneficial (which is good, became I don't care too much for walnuts myself). Almonds, pistachios and pumpkin and sunflower seeds are also really good for you.

 

Tea

You've probably heard that tea is good for you. Just how is that? Well, here are some facts about tea:

Tea can lower your blood pressure, help prevent cancer and osteoporosis, lower your risk for stroke, promote heart health, play a probable role in preventing sunlight damage to the skin (such as wrinkles and skin cancer), and contribute to your daily fluid needs! How about that--all in one cup.

Beans

Beans include protein, soluble fiber, vitamin B, iron, potassium and magnesium. One of the best things that beans can do is to help you lower your intake of saturated fat and cholesterol (from beef, for example) and still get all the good things that meat would offer.

Also, the soluble fiber in beans helps to regulate your blood sugar and keep you from overeating. Beans are also known to contain cancer fighting agents.

All that... and they are yummy in chili!

 

Spinach

Yes, you do have to eat your spinach. The good news is that spinach is really tasty when used in place of lettuce in a salad! Add a few tomatoes and walnuts and you'll have a SuperFood SuperSalad!

But what exactly can spinach do for you? Is it as powerful as Popeye said it was? Let's find out. Here is a list of the known benefits of spinach:

1. Lessen your risk of cardiovascular disease, including stroke and coronary artery disease.
2. Lessen your risk of cancer, including: colon, lung, skin, oral, stomach, ovarian, prostate and breast cancer.
3. Lessen your risk of developing age related macular degeneration.
4. Lessen your risk of developing cataracts.

Broccoli

Broccoli--another cancer-fighting powerhouse! Broccolu also works to boost the immune system, lower the risk of developing of cataracts, support cardiovascular health, build bones, and fight against birth defects. Broccoli is an incredible nutrient-dense food. It packs in a high level of nutrition with very few calories (30 calories tin one cup!).

If you can't stand the bitter taste of broccoli, here's a tip for you: a pinch of salt helps it to taste sweeter. My own favorite tip: a pinch of curry powder in the water somehow makes broccoli taste cheesy! Without the calories...

 

Oranges

It's probably obvious--oranges are a fabulous source of vitamin C. Don't take the power of vitamin C for granted, though. Surprisingly, many people's diets are deficient in it! Our bodies can't make vitamin C and it's also water soluble, so it doesn't stay around for long either.

So, add some fresh squeezed orange juice back into your daily routine to help support your heart's health and prevent cancer, stroke, diabetes, and a host of chronic ailments!

 

Wild Salmon

Welcome to a new era--one where we've finally come to realize that there are fats that are good for you, like Omega-3 fatty acids. Omega-3's are another one of those nutrients that our bodies can't manufacture on our own. And salmon is one of it's richest sources!

Now, I don't like oily fish, so this is a hard one for me to incorporate into my diet. But I've been told that wild salmon is delicious, high in protein, widely available in canned form, easy to prepare, and, more important, high in beneficial omega-3 fatty acids, so I hope that you enjoy it!