Super foods are nutrient-rich foods that have been shown through various studies to provide important health benefits because of their high levels of antioxidants, vitamins and other nutrients. These nutrient-rich foods are whole, unprocessed, fresh and generally, easy to find in stores. Choosing high-quality ingredients, such as fresh produce, wild-caught cold water fish, and unprocessed grains and nuts can make a difference to your general well-being.
Produce
A salad is a nutrient-rich powerhouse because vegetables and fruits are loaded with fiber, vitamins, minerals and antioxidants. You might have heard that tomatoes may offer protection against prostate cancer and that spinach is high in calcium, but you may be surprised to know that broccoli sprouts are high in antioxidants that protect the GI tract. ScienceDaily reports on a 2006 Johns Hopkins study, which found people who ate this highly nutritious food benefited from protection against oxygen radicals, inflammation and DNA-damaging chemicals in the gut. It even reduced levels of H. pylori bacteria, an intestinal bacteria that has been linked to stomach cancer.
Beans and Legumes
Beans and other legumes, such as lentils, peas and peanuts are high in protein. They are also high in heart-healthy fiber and other nutrients, and low in fat. In addition to their already remarkable nutrition profile, beans appear to help lower blood cholesterol. In a 2006 study conducted by researchers from the Agricultural Research Service, those who ate 1 cup of beans daily over 12 weeks, saw significant reductions in their blood cholesterol levels. Note that if you have been diagnosed with high cholesterol, it is important to talk to your doctor regarding other treatments that may be right for you.
Fish
Fish are a high-protein food that are low in saturated fats and high in essential omega-3 fatty acids. Omega-3 cannot be produced by the body, so your only source is the foods you eat. Their heart-protective properties are so strong that the American Heart Association recommends eating two servings of fish high in omega 3 per week. Cold-water fish, such as wild-caught salmon, herring and tuna have the highest levels of omega-3. Omega-3 fatty acids have also been linked to improved cognitive function by helping brain cells communicate smoothly, according to a 2008 UCLA study, reports ScienceDaily.
Other Super Foods
A recent surprise is that dark chocolate, once thought to be a dietary disaster, can offer heart protection in moderate amounts. Turmeric, a spice used in Indian cuisine has garnered scientific attention for its antioxidant, anti-inflammatory and anti-amyloid properties, which may offer protection against Alzheimer's disease.
References
- ScienceDaily: Broccoli Sprouts May Prevent Stomach Cancer by Defeating Helicobacter Pylori; April 2009
- Agricultural Research Service; Eating Beans Helps Lower Cholesterol; Rosalie Marion Bliss; November 2007
- MayoClinic.com; Omega-3 in Fish: How Eating Fish Helps Your Heart; December 2010
- Science Daily; Scientists Learn How Food Affects the Brain: Omega 3 Especially Important; July 2008
- American Heart Association; Moderate Chocolate Consumption Linked to Lower Risks of Heart Failure; August 2010
- "Current Alzheimer Research"; A Potential Role of the Curry Spice Curcumin in Alzheimer's Disease; John M. Ringman, et al.; April 2005
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