Superfoods

A while back the Washington Post had an article about superfoods. What are superfoods? Well, compared to ordinary food, super foods contain a relatively high nutrient or phytochemical density for the amount of calories. Among other things, they can: prevent or reduce inflammation, help regulate metabolism and burn body fat, lower total cholesterol, lower blood pressure, help protect against heart disease, help protect against cancer, help protect organs from toxins, and promote digestive health. Listed below are some recommended superfoods and their benefits. Wild Oats Natural Marketplace has a pdf-brochure about superfoods and a recipe section with recipes made from superfoods. Check it out!

Beans
Beans are an excellent source of hearty, low-fat plant protein. Simmered in soups or blended into tangy spreads, beans are a versatile and delicious introduction to the power of food. Soluble fiber from foods such as beans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of beans and lentils supplies at least 4 grams of soluble fiber.

Lentils
Red, yellow and French varieties supply complex carbohydrates and good (healthy) amounts of thiamin, vitamin B6, iron, zinc and potassium. Particularly rich in folate, an essential B vitamin, these low fat, high protein legumes support heart health. Simmered until creamy, pureed and flavored with garam masala, sautéd onions, tomatoes and toasted cumin and mustard seeds; lentils shine in spicy East Indian dal.

Blueberries
Considered a nutritional powerhouse, blueberries are loaded with antioxidant compounds that travel through your body reducing free radicals. Bursting with anthocyanin, an antioxidant that also gives these berries their deep indigo color, blueberries register at the top of the phytonutrient scale. Add one cup of these mighty berries to smoothies, fruit salad and reap the sweet healthy benefits.

General Berries
Whether your favorites are blueberries, blackberries, raspberries, strawberries, or a combination, your body benefits from these nutrition packed gems. Deliciously sweet and full of antioxidant compounds called anthocyanins, which reduce free radicals in the body. Free radicals have been shown to accelerate aging processes in the body, so hold back the hands of time and enjoy berry filled pancakes, smoothies and fruit salads.

Cranberries
Tart, tangy and a good source of vitamin C, cranberries deserve a permanent spot in your pantry. Full of antioxidants and low in calories, cranberries contain procyanidins, which support the health of the urinary tract. When Thanksgiving rolls around, freeze extra bags of fresh cranberries to enjoy year round. Top grilled chicken with zesty cranberry-orange relish, simmer into a sauce and quench your thirst with a cranberry spritzer.

Citrus fruit
Citrus fruit, such as oranges, tangerines and grapefruit, contain flavonoids unique to the citrus family. Naringin produced in grapefruits and hesperidin found in oranges are both important antioxidants. Sweet, juicy and versatile, citrus fruits are high in vitamin C, folic acid and potassium. Portable and easy to eat; peel an orange for an afternoon snack, toss grapefruit sections in a spinach salad or squeeze lemon over grilled salmon.

Cruciferous vegetables
Vibrant and crisp, broccoli, cabbage, cauliflower and kale are members of the Brassica oleracea italica family. Named for their resemblance to the Greek cross, cruciferous vegetables not only taste great steamed and sautéd, they are also a good source of dietary fiber and complex carbohydrates. Some studies show that low fat diets rich in fruits and vegetables may reduce the risk of some types of cancer.

Cultured dairy products
Creamy and cool, cultured dairy products, such as yogurt, kefir and buttermilk, contain probiotics. Also known as “friendly bacteria” - probiotics support the intestinal tract. Boost the overall health of your immune system and enjoy a cup of fruited yogurt, chug a tangy raspberry kefir or stir some rich buttermilk into roasted garlic mashed potatoes.

Eggs
Simply folded into an omelet or whipped into a grand soufflé, eggs provide an inexpensive source of high quality protein. A good, bioavailable source of cartenoids, lutein and zeaxanthin, eggs are not only low in carbohydrates and sodium; they also support eye health. Whether you prefer brown or white eggs; be kind to your fine-feathered friends and always choose cage-free, organic eggs.

Green foods
It’s easy being green! Spirulina, chlorella, wheat grass and barley grass add extra bounce to your step. Not quite familiar with green foods? These concentrated supplements are rich in protein and bursting with carotenoids, chlorophyll, vitamins, minerals and essential fatty acids. Easily absorbed and available in tablet or powder form, support your health with these vital nutrients everyday. Available in tablets, powders and even as a wheat grass shot.

Green leafy vegetables
The “eyes” have it! Spinach, kale, romaine lettuce and Swiss chard all contain beta-carotene and carotenoids, lutein, zeaxanthin, working synergistically to support eye health. Enjoy a variety of leafy greens and reap all the healthy benefits. A good source of vitamin B and many minerals, eat your way to good health with a crispy Romaine salad or delicately steamed rainbow chard.

Nuts
Roasted, raw or toasted, nuts are a delicious source of protein and fiber. A nutritious snack, nuts nourish our bodies with heart-healthy monounsaturated oils and many vitamins and minerals. Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

Oats
Stick to your ribs nutrition! Simmered into a warm, creamy cereal, oatmeal provides a prime source of complex carbohydrates. Full of soluable fiber, eating oats as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. A delicious serving of oats supplies 9 grams of fiber necessary per day to have this effect. Top with sliced almonds, blueberries and soymilk - your stomach won’t growl until lunch.

Olives and olive oil
Rich and fruity, olive oil stands out as a culinary staple in Mediterranean cultures. High in monounsaturated fats and antioxidants, consumption of olive oil and olives is linked to a lower risk of chronic disease. Eat like an Italian; skip the butter and dip your bread in golden olive oil drizzled with balsamic vinegar. Favolosamente!

Omega fish
Cold-water fish like wild salmon, trout and tuna contain beneficial omega-3 fatty acids. Supportive, but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. While amount may vary by species, origin and season, one serving of omega fish provides at least 0.5 grams of EPA and DHA omega-3 fatty acids. There’s nothing fishy about that!

Orange vegetables
Mo? better – Mo? beta! Vibrant orange vegetables, such as pumpkins, butternut squash, carrots and sweet potatoes contain high levels of beta-carotene. A beneficial nutrient found in fruits and vegetables, beta-carotene is converted into vitamin A, giving the body an antioxidant boost. Enjoy roasted squash, curried pumpkin soup or lightly steamed carrots - cooking makes the nutrients more bioavailable or easier to absorb.

Sea vegetables
Dulse, hijiki, kombu, nori and wakame. No translator is needed to enjoy the health benefits of these nutrient rich sea vegetables. Commonly sold dried, in sheets, strips and strands, it's easy to add essential minerals including potassium, calcium, magnesium, iron and iodine to soups, stews and sushi. Roll fresh tekka-maki in toasted nori sheets and add layers of flavor to miso soup.

Seeds
Good things do come in small packages and seeds are no exception! Flax, pumpkin and sunflower seeds pack a powerful nutrition packed punch. The best source of lignans, a phytoestrogen, seeds can have a balancing effect on hormones and also exhibit strong antioxidant activity. Full of protein, iron, phosphorus, vitamin E and flavor enjoy a small handful of seeds everyday.

Soy
Somewhat of a miracle bean, soy’s superstar status stems from its culinary adaptability and health properties. According to the FDA, enjoying 25 grams of soy protein each day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Versatile and delicious, enjoy soy in its many forms including tofu, tempeh, miso, edamame and soymilk.

Tea
Sip your way to good health with a calming cup of tea. True teas, whether they are black, green or white originate from the Camellia sinensis plant. Only processing techniques differentiate the different types of tea. With high levels of healthful flavonoids shown to have many health benefits and only two calories per cup - drinking tea is a great way to support your health.

Tomatoes
Naturally delicious and full of nutrients, tomatoes contain an abundance of lycopene. A health promoting plant pigment, lycopene not only gives tomatoes their ruby red color but may also help support prostate health for men and the immune system for everyone. Cooked tomatoes found in pasta sauce, salsa, and tomato paste enhance the absorption of lycopene into your system.

Turkey
A lean, mean, protein machine! Versatile and low fat, turkey breast is a great protein choice. Juicy, delicious and rich in zinc, enjoy roasted turkey in soups, salads and sandwiches. Eating a healthful diet low in fat may help reduce the risk of some types of cancers. Development of cancer is associated with many factors, including a family history, cigarette smoking and what you eat.

Wholegrains
Rich in complex carbohydrates, whole grains add beneficial phytonutrients, fiber, vitamins and minerals to your diet. Packed with nutrition, the germ or “heart” of the kernel adds essential B-vitamins, iron and zinc to your plate. Diets rich in whole grain foods and other plant foods, low in total fat, saturated fat and cholesterol may reduce the risk of heart disease and some cancers.

Concord grapes
Blue-black, sweet and tangy, concord grapes are delicious squeezed into juice, simmered into jams or popped directly into one’s mouth! A good source of potassium and vitamin C, grapes are also an excellent source of flavonoids and anthocyanidins - which support the health of blood vessels.

Pomegranates
Sometimes referred to as nature’s most labor-intensive fruit, the pomegranate rewards hard work with juicy, ruby red “berries.” Bursting with effervescent sweetness, pomegranates are rich in vitamins and anti-oxidants. Even the sweet, edible flesh around the seeds provides vitamin B6, vitamin C and potassium. Pomegranates may have two to three times the antioxidant power of equal quantities of green tea or red wine.