10 Top Super Foods
From Spotlight on Health Mar./Apr. 2008
You are what you eat, so here is a list of the best nutritional choices to make for your body.
All berries contain lots of
vitamins and fiber. They also
are an excellent source of
antioxidants, which help prevent
cancer and heart disease.
Loaded with Vitamin C, one
serving of citrus meets your
total daily needs. Citrus fruits
provide flavanoids and fiber, which
lowers production of cholesterol.
Partake in a “rainbow” of
vegetables every day. Orange
and yellow veggies promote
healthy skin and hair, good vision and
protect against cancer. Lycopene in
tomatoes also fights cancer and
promotes heart health.
4. Whole grains
Antioxidants, vitamin B and
fiber are benefits of eating
whole grains, which are shown
to reduce the risk of heart disease,
Type 2 diabetes and colorectal cancer.
All fish are good sources of
low-fat protein, but cold water
fish such as salmon and
mackerel contain Omega 3 fatty acids,
which reduce risk of heart disease and
cancer and decrease arthritis. Ground
flaxseed or walnuts also contains
Omega 3 fatty acids.
Rich in folic acid, calcium,
antioxidants and soluble
fiber, legumes such as beans, peas,
peanuts and lentils are truly super
foods. They also contain “prebiotics” for beneficial bacteria
growth in the intestine.
7. Nuts and seeds
Even though they are good
for you, watch the quantity
of nuts and seeds since they
are high in calories. Sesame,
pumpkin and sunflower seeds
contain phytosterols, which are
known to lower cholesterol.
8. Lean protein
You can choose from a
variety of sources: fish,
skinless chicken or turkey,
pork tenderloin, lean beef, soy and
low-fat dairy. These foods will help
build and preserve muscle, make
important enzymes and hormones,
and provide a source of iron,
selenium and zinc.
The second most popular
drink in the world, tea has
antioxidants, which help to
prevent heart disease. And, tea has
half as much caffeine as coffee.
10. Olive oil
As a monounsaturated fat
source, olive oil may lower“bad” (LDL) cholesterol.
It’s an excellent replacement for
saturated fats, like butter, but it is
high in calories, so limit intake.
Source: Diane Giambruno, R.D., Central Minnesota Heart Center at
St. Cloud Hospital.