1) Blueberries
| Blueberries |
Did you know that much of the power of blueberries lies in their color? That deep-blue hue is a by-product of flavonoids - natural compounds that protect the brain's memory-carrying cells (neurons) from the damaging effects of oxidation and inflammation. Since blueberries are one of the best sources of flavonoids you can find, it's no surprise that this superfood has been shown to help preserve memory function. Blueberries, like other berries, also have a high water content, which makes them hydrating for your skin and other cells of the body.
2) Sardines You may be surprised to find out that ounce-for-ounce sardines contain just as much heart-healthy omega-3 fat as salmon!
| Sardines |
Not to mention that they're extremely low in contaminants, eco-friendly (so no need to worry about overfishing), packed with high-quality protein, and super affordable. If you buy canned sardines with the bones you'll get a hefty dose of calcium, too. My personal favourite was sardine in extra virgin olive oil!
| Ayam Brand Sardines in Extra Virgin Olive Oil |
Popeye was definitely on to something - eating spinach even before we knew about superfoods! Spinach is filled with antioxidants, including vitamin C and beta-carotene, as well as lutein and zeaxanthin - a duo that acts like sunscreen for your eyes and guards against macular degeneration.
| Spinach |
One cup of fresh spinach leaves also provides almost double the daily requirement for vitamin K, which plays an important role in cardiovascular and bone health. And of course you can't forget that spinach is a great vegetarian source of iron, which keeps your hair and nails strong and healthy. Use fresh spinach leaves as a base for salad or sauté it and add to an omelet...you must try this!
4) Pistachio Nuts
Nuts offer a nutritious package of protein, fiber, and heart-healthy unsaturated fat, making them one of nature's perfect foods.
Pistachios are especially rich in phytosterols and soluble fiber - two natural plant compounds that have been shown to lower total and LDL ("bad") cholesterol levels. Pistachios are my nut of choice when it comes to weight loss. Twenty-five pistachios will cost you only 100 calories (per nut, they're the least caloric of all) and because they're in a shell, eating them will slow you down!
5) Pumpkin
Pumpkin is good for a lot more than carving jack-o'-lanterns on Halloween - it's loaded with nutrients that will help your heart, bones, eyes, and skin. Beta-carotene and potassium are the two standouts here: Beta-carotene is an antioxidant that helps rejuvenate skin, protect your vision, and may even reduce risk of arthritis. Potassium is a mineral involved in lowering blood pressure and maintaining healthy bones. Use fresh or canned (no-sugar-added) pumpkin in stews, soups, pies, or pureed as a side dish — or add a scoop to some non fat vanilla yogurt for a yummy snack.
The pumpkin seed, also known as pepitas, has long been treasured by American aboriginal peoples for its dietary and medicinal properties. Of all the nuts and seeds typically consumed as snacks, pumpkin seeds are among the leaders of phytosterols - a naturally occurring compound with an established reputation for cholesterol-lowering properties.
Phytosterols are also being studied for their potential role in prostate health. Each 1/4 cup (50 millilitre) serving of the seed provides a healthy dose of omega-3 and omega-6 fatty acids and is a good source of minerals, including phosphorus, magnesium, zinc and iron, making it one of the most nutritious and flavourful seeds around.
6) Red Bell Peppers Nuts offer a nutritious package of protein, fiber, and heart-healthy unsaturated fat, making them one of nature's perfect foods.
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| Pistachio nut |
Pistachios are especially rich in phytosterols and soluble fiber - two natural plant compounds that have been shown to lower total and LDL ("bad") cholesterol levels. Pistachios are my nut of choice when it comes to weight loss. Twenty-five pistachios will cost you only 100 calories (per nut, they're the least caloric of all) and because they're in a shell, eating them will slow you down!
5) Pumpkin
Pumpkin is good for a lot more than carving jack-o'-lanterns on Halloween - it's loaded with nutrients that will help your heart, bones, eyes, and skin. Beta-carotene and potassium are the two standouts here: Beta-carotene is an antioxidant that helps rejuvenate skin, protect your vision, and may even reduce risk of arthritis. Potassium is a mineral involved in lowering blood pressure and maintaining healthy bones. Use fresh or canned (no-sugar-added) pumpkin in stews, soups, pies, or pureed as a side dish — or add a scoop to some non fat vanilla yogurt for a yummy snack.
| Pumpkin |
The pumpkin seed, also known as pepitas, has long been treasured by American aboriginal peoples for its dietary and medicinal properties. Of all the nuts and seeds typically consumed as snacks, pumpkin seeds are among the leaders of phytosterols - a naturally occurring compound with an established reputation for cholesterol-lowering properties.
Phytosterols are also being studied for their potential role in prostate health. Each 1/4 cup (50 millilitre) serving of the seed provides a healthy dose of omega-3 and omega-6 fatty acids and is a good source of minerals, including phosphorus, magnesium, zinc and iron, making it one of the most nutritious and flavourful seeds around.
One red bell pepper has twice as much vitamin C as an orange. Vitamin C is a powerful antioxidant that helps clear your body of free radicals and keeps your skin and blood vessels healthy and strong. The vitamin C in bell peppers may also help prevent arthritis or slow the progression of the disease.
| Red bell peppers |
Red bell peppers also deliver beta-carotene and lycopene, two more antioxidants that have been associated with decreased risk of eye diseases like cataracts. And, thanks to their high water content, bell peppers of all colors are a high-volume, low-cal food that's very figure-friendly.
7) Beans
Beans are a fabulous source of vegetarian protein and fiber, two nutrients that help you stay full and satisfied. The protein and fiber in beans also tempers the rise in blood sugar that occurs after a meal, which can help stabilize mood. The fiber in beans also helps keep you regular (every half cup serving adds another 7 g of fiber to you daily total) Beans are low in fat and a good source of magnesium and potassium, nutrients that work together to lower blood pressure and keep your heart and blood vessels healthy.
The humble baked bean is a nutritional powerhouse of protein, fibre, iron and calcium. It contains carbohydrate that, like that in apples, is of the low GI variety. The tomato sauce covering baked beans is also a good source of lycopene, another powerful antioxidant shown to help prevent heart disease and prostate cancer. The insoluble fibre in baked beans is not digested but moves into the large intestine, or colon, where bacteria act on it and produce short-chain fatty acids. These fatty acids are thought to nourish the colon lining and protect it from carcinogenic (cancer-causing) invaders.
Added bean bonus: They're inexpensive! So stock up on canned, less sugar and salt varieties and add them to soups, salads, stews, and more!
8) Cinnamon
Beans are a fabulous source of vegetarian protein and fiber, two nutrients that help you stay full and satisfied. The protein and fiber in beans also tempers the rise in blood sugar that occurs after a meal, which can help stabilize mood. The fiber in beans also helps keep you regular (every half cup serving adds another 7 g of fiber to you daily total) Beans are low in fat and a good source of magnesium and potassium, nutrients that work together to lower blood pressure and keep your heart and blood vessels healthy.
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| Baked Beans: A low in fat food and ideal for weight management. |
Added bean bonus: They're inexpensive! So stock up on canned, less sugar and salt varieties and add them to soups, salads, stews, and more!
8) Cinnamon
| Cinnamon |
Valued in ancient times as currency and once considered more precious than gold, cinnamon - one of the world's oldest known spices; has made the pilgrimage from spice rack to science lab. Preliminary studies are investigating its role in lowering blood sugar in people with type 2 diabetes, most likely due to the insulin-like effects of its polyphenols (natural substances found in plants). It's still too early to know if cinnamon can help curb blood sugars, but with studies suggesting its effects can be seen with a daily dose of just half a teaspoon (two millilitres), it's worth keeping this spice in mind when reaching into the spice cabinet.
| Oats |
You've probably heard that it's good to eat oats if you have high cholesterol. That's because whole grain oats are one of the best sources of soluble fiber, which, in addition to lowering cholesterol, helps keep blood sugar levels under control. Trade in your cream of wheat or sugary breakfast cereal for a bowl of wholesome oats topped with berries and chopped nuts for extra nutrition!
10) Broccoli
Just two florets - raw or lightly cooked - count as a veggie portion. Not only does broccoli contain antioxidants including vitamin C but it's a particularly good source of folate (naturally occuring folic acid). Increasing your intake of folic acid is thought to be of major benefit in preventing heart disease. Broccoli also contains an antioxidant called lutein that can delay the progression of age-related macular degeneration (AMD). This affects 10 per cent of people over 60 and is a major cause of impaired vision and blindness. Finally, broccoli also contains a phytochemical called sulphoraphane that has specific anti-cancer properties.
| Broccoli |
Just two florets - raw or lightly cooked - count as a veggie portion. Not only does broccoli contain antioxidants including vitamin C but it's a particularly good source of folate (naturally occuring folic acid). Increasing your intake of folic acid is thought to be of major benefit in preventing heart disease. Broccoli also contains an antioxidant called lutein that can delay the progression of age-related macular degeneration (AMD). This affects 10 per cent of people over 60 and is a major cause of impaired vision and blindness. Finally, broccoli also contains a phytochemical called sulphoraphane that has specific anti-cancer properties.
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