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. FOR GREAT OFFERS AND FREEBIES IN YOUR NEIGHBORHOOD VISIT OURTOWNSDEALS.COM • ©2019 TODAY IN MAGAZINE • OURTOWNSFINEST.COM • 818-573-5443
FOR GREAT OFFERS AND FREEBIES IN YOUR NEIGHBORHOOD VISIT OURTOWNSDEALS.COM • ©2019 TODAY IN MAGAZINE • OURTOWNSFINEST.COM • 818-573-5443