Super foods are foods shown to have health benefits because of their nutritional values. Health benefits can include preventing hypertension, Type 2 diabetes, cardiovascular disease and some types of cancer. Cancer is a disease that occurs when cells multiply quickly and cause dysfunction of one or more organs. Some cancers can occur because of hereditary, while others are influenced by lifestyle choices, such as poor nutrition.
Blueberries
A half cup of blueberries contains a nutritious serving of 55 mg potassium, 0.12 mg of zinc, 0.72 mg of vitamin E and 7 mg of vitamin C. In the June 2007 issue of Molecular Nutrition and Food Research, Catherine Neto writes that blueberries contain phyotchemicals shown to help prevent mutations in cells and prevent cancer cells from multiplying. Properties in blueberries work to decrease inflammation and disrupt the disease process. Blueberries have been found to protect against some types of cancers and atherosclerosis, ischemic stroke and cognitive aging diseases.
Broccoli
Broccoli is considered a super food because of its nutritional properties that help fight cancer and other diseases. A half cup of raw broccoli contains a nutritious serving of 139 mg potassium, 15 International Units of vitamin A, 0.73 mg of vitamin E and 39 mg of vitamin C. Science Daily reported on a study conducted at University of Michigan Comprehensive Cancer Center: Broccoli contains a chemical called sulforaphane that killed breast cancer stem cells and prevented tumors from growing in mice and cell cultures.
Spinach
One cup of raw spinach contains a nutritious 167 mg of potassium, 141 International Units of vitamin A and 58 International Units of folic acid. According to the American Institute for Cancer Research, spinach contains carotenoids that act as antioxidants and work to destroy free radicals that cause cancer. The carotenoids in spinach and other dark green, leafy vegetables such as kale, Swiss chard, Romain lettuce, collard greens and mustard greens can hinder the growth of cells that cause skin cancer, breast cancer, lung cancer and stomach cancer.
References
- American Institute for Cancer Research: Foods the fight cancer
- Science Daily: Broccoli components limits breast cancer stem cells
- "Nutrition Concepts and Controversies 10th Edition"; Sizer, Frances and Whitney, Eli; 2006.
- "Cranberry and Blueberry: Evidence for Protective Effects Against Cancer and Vascular Diseases," Molecular Nutrition and Food Research, Neto, C. C. (2007), 51: 652--664.
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