Super-foods A to Z: The Healthiest Food on the Planet

You have undoubtedly heard the term "super-food". What does it mean exactly? What are the "super-foods"? Super-food can mean different things to different people. We will use it to simply mean foods that have the highest nutrient content and possess perhaps the greatest value in promoting health and wellness. Easy enough right?

There are many super-foods. Here is the "All-Star" team of nutritious food!

Almonds

Sometimes you feel like a nut. Sometimes you don't. When you do, reach for almonds. They are a good source of protein and fiber and several minerals including calcium, magnesium, iron, potassium and zinc. They are also high in vitamin E, and contain smaller amounts of folic acid and vitamin B2. Almonds also contain monounsaturated fats, which can help to keep our arteries supple, and help prevent heart disease. Our advice is to choose unsalted and un-roasted if possible, as you will benefit from maximum nutrient content.

Apples "An apple a day..." You know the rest but hey, it just might be true. Apples are loaded with nutrients such as the antioxidant quercitin, and the fiber pectin, vitamins and minerals and more. Quercitin can help prevent the oxidation of LDL cholesterol which can protect the arteries. Pectin is a soluble fiber that is good for colon cleansing and studies have shown that pectin can also help remove heavy metals from the body. We recommend purchasing organic apples if possible.

Avocados

Think monounsaturated fat. These babies are loaded with heart-healthy stuff like fiber, vitamin E and other antioxidants, folic acid and potassium to name a few. Avo's are nutrient dense, loaded with antioxidants, promote heart health and can prevent cataracts. They are also very easy to digest and taste amazing.

Beets

Beets are not only low calorie but also packed full of nutrients. They contain high levels of carotenoids and flavenoids; antioxidants that help reduce the oxidation of LDL cholesterol, protecting our artery walls and reducing the risk of heart disease and stroke. It is one of the richest sources of folic acid, which helps to protect unborn babies from spina bifida, and is also thought to help lower homocysteine levels in the blood. Beetroot also contains the mineral silica, which helps the body to utilize calcium, reducing the risk of osteoporosis. Many people juice beetroot for cleansing and detoxifying.

Blueberries

They not only look and taste great but blueberries contain antioxidants known as anthocyanidins, some of the strongest antioxidants, which many scientists believe to be the cause of aging in humans. Research carried out at the US Department of Agriculture found that blueberries had the highest antioxidant capacity of 40 tested fruits and vegetables. Berries also contain a phytochemical called ellegic acid, which is thought to prevent abnormal cellular changes. Blueberries are truly "super" in every way.

Broccoli

Okay... you have "super" and then you have "super-duper". Broccoli falls into the latter category because these mini-trees are chock-full of God-given nutrients, including two powerful anti-cancer substances, sulforaphane and indole-3-carbinol. Sulforaphane destroys any carcinogenic compounds that you have ingested and then it creates enzymes that eat up any carcinogens left over from that reaction. Sulforaphane also kills the bacteria which causes stomach ulcers and greatly increases the risks of gastric cancers according to a study at the John Hopkins University, Baltimore.

Indole-3-carbinol helps your body to metabolise oestrogen, potentially protecting against breast cancer. Broccoli is also a good source of beta-carotene and potassium, which helps lower your risk of heart disease. Many therapists suggest eating broccoli at least three times a week. Bottom line, eat broccoli as much as possible.

Cocoa

No we're not saying candy bars are a super-food, but the main ingredient for chocolate provides plenty of antioxidants, which can help fight heart disease and cancer. A study by the American Journal of Clinical Nutrition showed a lowering of cholesterol and an increase of antioxidants in the test subjects' blood. But slow down partner, before you gorge yourself on chocolate; remember that it is very high in fat. Choose dark chocolate. The higher the percentage of cocoa the better and eat it sparingly.

Cranberries

Phenols are phenomenal and cranberries are chock-full of them. Phenols are chemicals that help to lower the oxidation of the bad-guy LDL cholesterol. Cranberries may posses some of the highest phenol content of any plant. Studies have shown that the proanthocyanidins (I know, big word) in cranberries can help protect against urinary tract infections, by preventing bacteria from causing infection.

Cranberries, like their berry-patch relatives blueberries, strawberries and raspberries are loaded with antioxidants and other healthy nutrients. So don't just think of cranberries as a side dish on Thanksgiving. These little guys pack a big nutritional punch!

Flaxseeds

Flaxseed is a terrific plant source of omega-3 fatty acids. Omega-3 fatty acids can help reduce heart disease, strokes, and inflammatory diseases, and are linked to many other positive health results. Flaxseed is a real good idea for vegetarians who cannot get their essential fatty acids from animal sources such as fish. You can take flaxseed in seed form or oil form.

Garlic

When you think of garlic, think of cancer fighter. Clinical trials have shown that garlic truly is the special ops when it comes to waging war on cancer. It is widely believed that garlic can impede the development of breast, colon, stomach, prostate, skin and many other types of cancers.

Garlic also helps strengthen your white blood cells which are the soldiers that attack cancerous cells in the body. Garlic also helps strengthen the immune system.

Raw garlic is the best method of course because cooking can kill some of the nutrients. Hey, what's more important, a social life or being healthy? Thankfully, there is odorless garlic in supplement form too!

Olive Oil

You've probably heard about the highly touted Mediterranean Diet. One of the primary reasons why this is widely believed to be such a healthy diet is the high quantity of olive oil used. Olive oil is rich in monounsaturated fatty acids and rich in antioxidants.

Remember, monounsaturated fats keep LDL cholesterol down and HDL cholesterol up. Very heart-healthy!

Use extra virgin olive oil as this is higher in fatty acids and antioxidants.

Onions

In addition to culinary benefits, onions have numerous health benefits. That sulfur-containing compound that creates such a strong odor is largely responsible for most of these benefits. A quick list include, lowering glucose levels in the blood, lowering bad cholesterol, blood cleansing, immune boosting, cancer prevention and more.

Onions are loaded with flavonoids, most notably Quercitin, which helps fight cancer while protecting the cells.

Next time you are shedding some tears while chopping up an onion, think of them as tears of joy for the great thing you are doing for your body.

Pumpkin

Only carrots and sweet potatoes have more beta carotene than pumpkin and squash. Beta carotene is a tremendous cancer inhibitor. Pumpkins are also loaded with other vitamins and minerals and a rich source of dietary fiber. Finally, pumpkin seeds contain essential fatty acids as well as are a great source of plant-based protein.

Salmon

Salmon that is NOT farm-raised, but freshly caught, is a tremendous source of Omega 3 fatty acids. Omega 3 has been linked to the prevention of breast and other cancers as well as aiding heart health and more. Omega 3 has also been useful for improving brain function and even helping the attention span of younger people

Soy

Soy has become its own mega-industry. Go to any supermarket and you will see hundreds, if not thousands, of health-related products that use soy. And like anything that has enjoyed such widespread popularity, soy has had some criticism. However, the link between soy and cancer prevention is undeniable. Soy has also been shown to improve heart health, reduce menopausal symptoms, improve bone health and more.

Tea

Though Green Tea has gotten most of the attention, black and now even white teas have all been hailed because of their antioxidant properties. The polyphenols in Green Tea can be as 100 times as potent as the antioxidant vitamin C. Green Tea has recently been shown to inhibit the growth of cancer cells. It also has been shown to reduce the bad LDL cholesterol as well as reducing the risk of osteoporosis by strengthening bones.

Tomatoes

Believe it or not, tomatoes are a member of the highly toxic nightshade family and were not even eaten in America until the early 1800's. Tomatoes are chock-full of nutrients and especially loaded with vitamin C. What gives the red pigment in tomatoes is lycopene - a powerful antioxidant that has recently been said by researchers to be twice as powerful as beta carotene.

A recent study at Harvard concluded that tomatoes can dramatically decrease the risk of prostate cancer in men. It is also believed that tomatoes can be linked to reducing the risk of lung cancer.

Wine

You've probably heard the recent "buzz" centering on the health benefits of red wine. (No pun intended). In spite of the fact that alcohol is considered toxic, drinking red wine in moderation can reap extraordinary health benefits.

The red grapes are loaded with anti-aging antioxidants that help prevent disease and halt free radical activity. Research has also shown red wine to reduce the risk of heart disease while improving the health of blood vessels and blood flow. Red wine is also said to reduce the risk of numerous types of cancers due to the high antioxidant content.

Remember, drink wine only in moderation. Someone said to me recently that he read an article that said drinking two glasses of wine daily could increase longevity. He said, "Imagine how long I'd live by drinking a bottle a day." His logic may be just slightly off.

And there you have it. Hopefully, this list will help you to incorporate more of these foods into your daily diet. If you do, you will reap tremendous health benefits.

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