Top 10 Super Foods

 Eat to live longer, reduce heart disease, and prevent cancer

Everyone knows that some foods are better for you than others. A healthy diet can have an amazing effect on your health; help you maintain a healthy weight, have good cholesterol or glucose levels and even aid in preventing cancer! So what are these super foods?

Macadamia Nuts

These are high-energy, no-cholesterol and  remarkably high in monounsaturated “good” fats. Macadamia nuts may reduce the risk of heart disease, lower blood cholesterol and even help fight the battle of the bulge. These nuts contain B-complex vitamins for energy release, selenium (which has antioxidant properties), potassium (for nerve and muscle function), iron (for healthy blood) and calcium, phosphorus and magnesium for healthy bones and teeth.

Oats

Oats have a low Glycaemic Index (GI), so they are broken down slowly by your body. This gives you a sustained release of energy and controls blood glucose levels. This  is important in preventing and controlling Type II diabetes.  It also keeps you feeling fuller for longer, so you’ll reduce the risk of unhealthy snacking. Oats are high in soluble fibre which reduces cholesterol absorption in the intestines. They carry small amounts of good fats (more than wheat or rice) and provide your body with plenty of B Vitamins, minerals and protein.

 

Salmon

Salmon is low in saturated fat, rich in zinc and a great source of Omega-3 fatty acids. These fatty acids can prevent the blood from becoming ’sticky’, steady the heart rate and lower blood pressure. Omega-3’s are also crucial for  enhancing brain function, mental performance and decreasing depression. It has been said that eating fish regularly can slice years off cognitive degeneration. High in unsaturated ‘good’ fats, salmon is also high in protein and full of minerals from the sea such as potassium, iodine and zinc (which helps reduce the risk of prostate cancer). Salmon and other oily fish should be eaten 2-4 times a week, particularly if you have any family history of heart disease, high blood pressure or diabetes.

Broccoli

Broccoli is one of the most powerful cancer-fighting  vegetables, providing over twice your daily requirement of Vitamin C in each serve. The vegetable’s active ingredients are sulphur compounds which ‘switch on’ cancer-fighting enzymes and reduce potentially dangerous cancer causing agents in the food we digest. Broccoli is also high in soluble fibre which keeps your bowel healthy and assists in cholesterol control.

Soybeans

Soybeans contain all the essential amino acids that the body cannot fabricate. They are high in fibre and protein and may guard against prostate, breast, colon and cervical cancer as well as osteoporosis and heart disease. Soybeans contain isoflavones, chemicals that mimic the female hormone oestrogen. There is evidence to suggest that they may reduce the risk of developing breast tumors. The properties in soybeans are believed to slow the growth rate of cancer cells and act as antioxidants.

 

Red delicious apples

An apple a day will keep the doctor away, especially one of the red delicious varieties. Research suggests that apples can fight Alzheimer’s, heart disease and breast cancer. Red delicious apples contain up to six times the levels of polyphenols (a major source of antioxidants) found in other varieties. Their skin is also high in pectin, a natural source of fibre to help keep your bowels healthy.

Spinach

If you are not adding spinach to your meals you are missing out on one of nature’s true super foods. Spinach is an excellent source of fibre,  Vitamin C, folate, Vitamin E and beta carotene (converted to Vitamin A in the body). It may provide protection against some forms of degenerative blindess. Spinach offers many antioxidants and is rich in iron, an essential mineral needed for the transport of oxygen in blood.

Yoghurt

Research has linked yoghurt with longevity. Yoghurt is full of protein, osteoporosis-fighting  calcium, mood–regulating amino acids and gut-friendly bacteria that promotes internal balance and boosts Immunity. Some research even suggests yoghurt reduces hydrogen sulphide, one of the main causes of bad breath.  Yoghurt is also packed with B vitamins, in particular riboflavin needed for healthy skin and eyes. In comparison to milk, yoghurt is more easily digested and absorbed due to ‘partial pre-digestion’ by its bacteria. Studies show the protein, fat and lactose it contains are better absorbed and the calcium is more available. Yoghurt is a filling, low GI snack, as the carbohydrate is slowly broken down by the body, producing only a modest rise in blood glucose levels.

 

Dark chocolate

Chocolate does have its bad side in terms of fat and kilojoules but the sweet news is that is contains cancer-fighting antioxidants in the form of flavonoids, compounds that lower blood pressure and may reduce the risk of stroke. Research indicates that dark chocolate promotes the body’s production of a compound that relaxes arteries and dilates blood vessels, thus enhancing blood flow. Chocolate (in moderation of course) can bring pleasure, a feeling that prompts cellular release of  enkelytin, a natural antibiotic.

 

Blueberries

Blueberries are packed with antioxidants (complex compounds that deactivate free radicals to reduce the risk of cancer and other age-related diseases). Blueberries are also a great source of vitamin B and C and can assist in short-term memory and motor skills such as balance and coordination. They supply very little kilojoules, which makes for an ideal snack or guilt-free dessert.

 

Reference:

The Food Issue—Weekend Australian Magazine.

September 2-3, 2006.