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Health & Wellness:
SuperFoods
Health and wellness are profoundly impacted by the food we choose to eat. One of the most spectacular scientific advancements of modern medicine
has been the recognition that the majority of chronic diseases are directly linked to diet – both in terms of cause and prevention. Diet-related chronic
diseases include all forms of cardiovascular disease (heart attacks, strokes, high blood pressure, high cholesterol), metabolic syndrome, type 2 diabetes,
osteoporosis, obesity, many forms of cancer (1/3 of all cancers are directly relate to diet). This is a 2-pronged issue – meaning some foods promote
disease (trans fats, saturated fats, refined carbs, excess sugar, excess sodium, etc.), while some foods provide powerful disease protection (fruit, veggies,
whole grains, beans, nuts, olive oil, oily fish, etc.).
Health and wellness promoting diets should include the following superfoods:
Blueberries - Considered one of the healthiest
fruit you can eat. Believe it or not, the diminutive
blueberry is power packed full of life-preserving
agents. They contain more than a dozen
vitamins and minerals, but are most special because
of the spectacular array of disease-busting
phytochemicals they provide. They are the
reigning world champion antioxidant food,
beating out 49 other fruits and vegetables and
have potent anti-inflammatory power too.
Servings – Strive for a serving of berries daily!
Frozen are just as nutritious as fresh. ½ cup is a
standard serving.
Wild Alaskan Salmon - This superstar protein
is one of the best dietary sources of omega
3 fats. This very special class of polyunsaturated
fat is an essential nutrient critical for maintaining
a healthy cardiovascular system, controlling excess
inflammation and having a healthy brain.
The lack of omega 3 fats in the standard American
diet is one of the most serious but unrecognized
nutritional problems this country faces.
Salmon is also loaded with vitamin D – the new
superstar vitamin that plays a key role in broad
spectrum disease protection. Unlike its farm
raised counterpart, wild Alaskan salmon is very
low in environmental contaminants.
Servings – Have 2-3 servings a week for best results.
Almonds - Almonds are a fantastic source
of a vegetable protein, fiber, and heart-healthy
fats. In addition, they contain a special form of
vitamin E, called gamma tocopherol, thought
to play an important role in preventing cancer
and heart disease. Compelling medical studies
have revealed that having an ounce (a small
handful) of nuts, 5 or more days a week can reduce
your cardiovascular risk by 30-50%!
Servings – A small handful of almonds (about 1
oz.) 5 or more days a week.
Kale - This superstar dark leafy green is without
a doubt one of the healthiest foods you can
eat, providing more nutrition per unit calorie
than almost any other food. Kale tops the list
of the most potent antioxidant vegetables and
provides 17 essential nutrients including 100% of
the adult RDA for vitamin A and vitamin C in a
single serving. It is an especially rich source of
the phytochemicals lutein and zeaxanthin now
famous for promoting eye and vision health.
Servings – The more the better! Strive for a serving
of dark leafy greens daily. A serving is 1 cup
in the raw form.
Red Onions - Although they quite literally
bring us to tears, the organosulfur phytochemicals
unique to onions and the other members
of the allyl food group (garlic, leeks, chives,
and scallions) are truly medicinal in their power
to protect our health. These compounds provide
potent anticancer properties along with
valuable blood-thinning effects useful for maintaining
healthy heart and arteries. Red onions
also provide one of the richest food sources of
quercitin, with well know antioxidant and anti-inflammatory
power. The health benefits of red
onions are optimized when eaten raw or lightly
steamed.
Servings – As regularly as possible – optimal to
include daily. There is plenty of goodness in a
couple of slices.
Green Tea - Considered the beverage of
choice in many cultures around the world, this
superstar provides one of the easiest and quickest
ways to infuse our bodies and brains with
antioxidants. Antioxidants are special chemicals
that protect our bodies from cancer, heart disease,
cataracts, arthritis, skin wrinkling, and even
the aging process itself. Brewed tea has more
antioxidant power than any other fruit or vegetable.
When I need a mental and physical lift, I
enjoy a cup of freshly brewed green tea.
Servings – 2-3 cups daily.
Oranges - This refreshing fruit is a great source
of vitamin C, folate, and fiber – a terrific trio for
heart health. In addition, this special food contains
every known class of natural anticancer
compounds making them nature’s perfect “anticancer
package”.
Servings – Consume a piece of citrus daily. Any
citrus will do, but oranges are the superstars.
Whole Oats - This whole grain is a rich source
of several important minerals, B vitamins, and
vitamin E. Oats are naturally low in calories, provide
healthy vegetable protein, and are one
of the best dietary sources of soluble fiber. The
special type of soluble fiber found in oats, called
beta glucan, is a very effective cholesterol lowering
agent and has been shown to help stabilize
blood glucose and insulin levels in type 2
diabetics. Old fashioned and steel cut oats are
the healthiest form.
Servings – ½ cup (cooked) or more daily.
Broccoli - Like other non-starchy vegetables,
broccoli is filled with health promoting vitamins,
minerals, and fiber. It is naturally low in calories
and contains over 150 health promoting phytochemicals,
including sulfurophane, now famous
for its potent cancer protective powers.
Servings – Consume at least 1 cruciferous veggie
daily. Broccoli is certainly one of the healthiest
of the bunch. 1/2 cup is a serving.
Extra Virgin Olive Oil - This highly flavored oil
protects the heart and arteries through four separate
mechanisms. It contains a potent class of
antioxidant phytochemicals called polyphenols
that can actually dilate arteries. It is not surprising
that cultures that consume lots of olive oil have
lower rates of cancer, Alzheimer’s disease, and
heart disease.
Servings – Daily. This should be the oil of choice
for all. For optimal results, use in cold foods,
room temperatyre foods or low-heat dishes.
2-4 TBS daily.
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