The godfather of fitness, Jack Lalanne states, "Eat right and you can't go wrong." Eating the correct foods in the correct amounts will improve your ability to fight disease. Consuming a well-rounded diet and replacing low-nutrient dense foods with nutrient dense super foods is a big step in the right direction. James D. Krystosik, doctor of chiropractic, writes "Super foods are foods that provide health benefits which go well beyond basic nutrition, giving the body a youthful vigor and disease fighting power."
Free Radicals
Free radicals, or oxidants, contain an unpaired electron, and are harmful, unstable molecules. When free radicals exist in excessive amounts they can cause damage to the body's cells, tissues and organs. This damage can eventually lead to premature aging and health conditions, such as cancer and heart disease.
Antioxidants
Antioxidants are substances which help render free radical harmless. Antioxidants include vitamin C, vitamin E, beta-carotene -- a form of vitamin A -- and the mineral selenium. These substances are readily available in multi-colored fruits and vegetables and can easily be added to your diet.
Phytochemicals
Super foods contain high doses of antioxidants and substances known as phytochemicals, which means plant chemicals. Phtyochemicals, pronounced fight-o chemicals, are biological components that contain health benefits beyond the basic essential nutrients. The numerous foods high in antioxidants and phytochemicals are usually bright colored. Cindy S. Oliveri of Ohio State University writes, "There are over 900 phytochemicals found in foods and one serving of a fruit or vegetable may have as many as 100 different phytochemicals."
Dietary Strategies
Kathleen Klotzbach of Rutgers Cook College states "People can help themselves and their families prevent future illness and maintain their state of health and well-being through informed, dietary practices." Adding super foods to a well-rounded diet that includes an assortment of nutritious foods including cold-water fish, game meats and simple unprocessed foods should improve your health and lessen your risk of chronic disease caused by free radicals.
Super Foods
Oliveri suggests consuming five to nine servings of fruits and vegetables daily. These foods can be easily eaten with meals, as snacks or as desserts. The long list super foods includes broccoli, Brussels sprouts, pomegranate, wheat grass, buckwheat, beans, lentils, hot peppers, turmeric, garlic, onions, chives, oats, tomatoes, flaxseed, soybeans, cauliflower, cabbage, spinach, kale, celery, green tea, tofu, watermelon, grapes, strawberries, blueberries, cranberries, blackberries, raspberries, nuts, apples, oranges, cherries, mangoes, carrots, sweet potatoes, pumpkin, winter squash and cantaloupe. Several foods from this long varied list can easily be worked it your daily nutritional strategies to improve your health and strengthen your disease-fighting capabilities.
References
- Nutritional Wellness: Super Foods to Save the Day
- Ohio State University Extension: Nutraceuticals, Phytochemicals, and Antioxidants--What Are They All About?
- "Food for Thought: MS and Nutrition: National MS Society;" Denise M. Nowack, RD: 2008
- Rutgers Cooperative Research & Extension: Phytochemicals and Functional Foods: Super Foods for Optimal Health
- Jack LaLanne: LaLanneisms
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