THE BENEFITS OF EATING SUPERFOODS

Superfoods are foods that are powerful enough to lower your cholesterol, reduce your risk of heart disease and cancer, increase your brain power and improve memory, help you live longer, improve your vision and protect your eyes, and more. These claims have been proven in clinical students. They are foods with high phytonutrient content that bring these wonderful health benefits.

The list of superfoods is extensive and this article cannot cover them all in detail. Therefore, it is necessary to leave out some of the more exotic superfoods like acai, noni fruit, yacon root, maca, etc. and stick to the superfoods you can purchase at your local grocery store. In general, just look for the brightly colored fruits and vegetables.

Superfoods:

*Blueberries - A champion even among the superfoods. They are rich in amhocyanidins, compounds that help protect the heart and may inhibit the growth of cancer cells. Studies suggest the blueberry anthocyanidins protect against neurodegenerative diseases like Alzheimer's and Parkinson's, and can slow and even reverse age-related memory loss and decline in cognitive function. They give you brain power. Packed with antioxidants and phytoflavinoids, they are also high in potassium and vitamin C. They also have anti-inflammatory properties.

*Spinach - Popeye showed us the powers of this superfood. It helps your vision and protects against cancer with one of the richest sources of the antioxidant lutein. Lutein helps protect against heart disease and some cancers, and has been shown to reduce the risk of cataracts and macular degeneration. Spinach is also rich in beta-carotene, which may protect against cancer.

*Tomatoes - Dr. Oz can't stop telling Oprah's audience the miraculous anti-cancer properties of this superfood. They are full of lycopene, an antioxidant that reduces the risk of prostate, breast, lung and other cancers and has heart protecting effects. Research shows the absorption of lycopene is best when cooked with olive oil.

*Fish - By now we all are aware of the power of the omega-3 fatty acids that decrease the risk of heart attack and stroke. They also may have immune-enhancing and anti-inflammatory effects and ease the symptoms of rheumatoid arthritis. They are found in cold water, fatty fish like salmon, mackerel, lake trout, herring, sardines and tuna. Try to get two to three servings per week.

*Tea - Black or green, tea is a superfood as long as it is freshly brewed and not from a jar or can. Drinking tea is the easiest no-calorie way to avoid heart disease and cancer. But green tea does have ECGC, a powerful antioxidant. A recent Japanese study found that men who drank green tea regularly had lower cholesterol than those who didn't. Researchers in Spain and the U.K. have also shown that ECGC can inhibit the growth of cancer cells.

*Dark chocolate - This superfood must be eaten in moderation, of course. It is packed with antioxidants and can lower blood pressure. Look for chocolate with 60% or higher cocoa content.

*Pumpkin - Loaded with phytonutrients which keep the skin young and help prevent damage from sunlight. And pumpkin is also one of the highest sources of alpha-carotene, a powerful member of the carotenoid family that's inversely related to cataract formation and boosts immunity.

*Beans - An "under-recognized" superfood, economical and an excellent source of fiber. They stabilize glucose (blood sugar) levels. The brain is dependent on glucose for fuel but it can't store it. It relies on a steady stream of energy which beans can provide.

* Watercress - The University of Ulster work suggests it cuts DNA damage to white blood cells, considered to be an important trigger in the development of cancer. Watercress appears to raise levels of beneficial compounds, and cut levels of harmful compounds in the blood.

*Alfalfa sprouts - Lowers cholesterol, contains essential enzymes to digest food, aids in healing peptic ulcers, helps the body fight off infection. It is rich in vitamins and minerals. Alfalfa helps blood clot after an injury.

* Walnuts - Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat, but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.

*Avocados - Almost as good as blueberries in promoting brain health. It is true that it is a fatty fruit, but it's a monosaturated fat, which contributes to healthy blood flow. Healthy blood flow equals a healthy brain. They also help lower blood pressure.

*Broccoli - Few foods measure up to broccoli for cancer- fighting potential. Broccoli is rich in sulforaphane, an antioxidant linked with a reduced risk of a number of cancers, especially lung, stomach, colon and rectal cancers. They also have anti-inflammatory properties, and we know that an important factor in reducing the risk of disease is to decrease inflammation.

*Garlic - No list of superfoods is complete without garlic. It may lower cholesterol and blood pressure. It also may contain chemicals capable of destroying cancer cells.