These 10 superfoods are proven, expert-beloved disease fighters and energy boosters. Add them to your meals and get on the fast track to a super-healthy body.
Why They're Healthy: -- Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones. -- Citrus flavonoids found in lemons may help inhibit the growth ofcancer cells and act as an anti-inflammatory.
Quick Tip: Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.
Why It's Healthy: -- One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C -- two essential bone-building nutrients. -- The same serving also helps stave off numerous cancers.
Quick Tip: Zap it! Preserve up to 90 percent of broccoli's vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)
Why It's Healthy: -- Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals. -- Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.
Quick Tip: A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.
Why They're Healthy: -- One red potato contains 66 micrograms of cell-building folate -- about the same amount found in one cup of spinach or broccoli. -- One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.
Quick Tip: Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.
Why It's Healthy: -- A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression,heart disease, and cancer. -- A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss.
Quick Tip: Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.
Why They're Healthy: -- Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts. -- Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!).
Why They're Healthy: -- Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent. -- One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.
Quick Tip: Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.
Why It's Healthy: -- Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli. -- Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.
Quick Tip: Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.
Why It's Healthy: -- Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. -- Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.
Quick Tip: Spinach is a healthy -- and flavorless -- addition to any smoothie. You won't taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.
Why They're Healthy: -- Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent. -- That same habit may also reduce your risk of breast cancer.
Quick Tip: The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls. ...more
Reader Comments (5)
Dorothy | September 30th 2013 at 1380604214
Do you have anything special to recommend from your own personal experiences instead of this paste and copy script from a magazine? Thanks
We love Xango/Mangosteen Juice, as it has kept us healthy with hardly any doctor visits for many, many years. Others in our family swear by Pomegranate or Juiced concoctions that they make with additives as Flax, Bee Pollen, protein, etc. Broccoli is a fav as well.
When I get low in energy, and need iron, my body needs liver, which is not a favorite of any one else's! Fresh fruits and veggies, plus low fat protein, and as many meat-free meals as possible (but we are from Texas and were raised on beef;o) are also helpful. You have to listen to your body, and when you eat/drink something that makes you feel better, you need to put more of that into your system.
Grilled Eggplant, Red/Yellow Peppers...and Jalapenos are also favorites.
In addition, sadly many in our family and friends are now suffering from cancer. So at a recent memorial to a lost loved one, conversations of strangers, friends and family all turned to tips, advice on things that had helped others.
One lady had read that essential oils rubbed on the bottom of the feet helped. Her best friend had just been diagnosed with breast cancer, so she gave her a jar...and it helped not only her friend, but the deepening of the bond between the couple - as cancer is battled by the patient and her/his loved ones as well. When we help someone feel better, it helps us as well.
Personally, I was delighted that Okra and Collard Greens were not on this list!
Cheers and Best Wishes!
carolyn (for our brother, Neill & Bootsie, one of my sisters - who has Bootsies on Addoway)
Monty | October 1st 2013 at 1380649183 - in reply to NeillsDeals
Hi pal its Monty! I just noticed the word FiTNESS on today's AddO page and had to see what this was about. Thanks for sharing!
I am familiar with Fitness magazine.
I myself am a fan of one called Men Health & Fitness magazine because I enjoy reading up on some of the various "seasonal" workout routines along with the food menu list items, etc.
Two main veggie delights I devour weekly from your list: Spinach and Broccoli
My neighbor is obsessed taking too many health vitamins everyday and was recently told by her doctor to stop taking all those various vitamins because a plain Multi-Vitamin for women (without fillers) will do fine.
Ahhh heck, her breath use to smell like gold fish swimming in fish-bowl and she's as orange as a carrot and makes my foliage skin look faded compare to hers (0H Yeppers indeed) lol.
She finally stopped taking that carotene pill too.
She would intake a fish oil pill, vitamins A-Z types then the calcium and even Melatonin to sleep at night and has finally stopped (thank goodness).
She loves fruit & vegetables and since I'm heading to my local brown bag farmers market around the corner aka... Whole Food Market ...(lol) then I think I will fix her some broccoli in one of those white Pyrex glass dish containers and surprise her with a treat.
Should I put butter' in it pal?
Anyways, I do appreciate those health tips you have here.