Wednesday, March 30, 2011

What's In Your Diet Wednesday? - Top 10 Superfoods many others....know that I should eat this food or that food for optimal health and long life...  My problem is that I sometimes don't practice what I preach. :-)  Whether I get into a food "rut" eating the same things again and again or perhaps it is the cost of a particular item out of season....I'm guilty! 

Mostly I just need to pay attention to what my body is telling me....Right now it's saying "Jason, your energy levels are lower than they should be...Where are you on your fruit and vegetable servings?" it's exactly like that...but you should pay attention to how you feel.  If you aren't feeling like a million bucks lately...take a look at how your diet has changed in the past weeks or months and figure out if that is a contributing factor.

Read this article on 10 superfoods by Dr. Axe.....
Top 10 Superfoods: What’s in Your Diet?

Eating healthy is one of the very best things you can do for your body and mind. The foods you choose to eat everyday determine on a daily basis how you’ll feel that day. If you put a lot of junk food in, don’t be surprised if you lack energy or get sick easily.

If you eat a variety of fresh, organic, raw foods you’ll notice you feel more energetic and even optimistic than when you ate poorly. When you eat a kaleidoscope of different whole, raw foods you’re giving your body the nutrients it needs to function and thrive.  This is key for feeling good not just daily but in the long run too.

Eating healthy foods regularly, engaging in regular exercise, and decreasing stress will keep your joints fluid and mobile, your blood pressure regulated, and your weight at a healthy level. While eating healthy can be considered by many to be a ‘no brainer’ there are certain foods bursting with loads of nutrition that the Western eaters are going without.

Discover the following ten superfoods and make them part of your weekly eating plan.

1. Almonds
These oval shaped little nuts just may hold the key, for many to get more calcium in their diets. In fact, this nut is the richest source of calcium out of all the nuts coming in at 23 milligrams (mg) of calcium in just one serving. What makes the almond even more desirable is its high level of vitamin E, with one serving providing fifteen percent of the RDA for vitamin E. But the goodness of almonds doesn’t stop there. This little nut is a valuable source of protein. So if you don’t eat meat, be sure to stock up on almonds and snack away.

2. Broccoli Rabe
This green leafy vegetable is a great example of a food that can have a huge impact on your nutrition and overall health. It is packed with potassium, iron and calcium, dietary fiber and as well as Vitamins A, C and K.  Broccoli rabe also contains lutein, which is an antioxidant that protects the retinas of your eyes from damage caused by free radicals. Broccoli Rabe is one of the most nutrient dense foods on the planet. The health benefits are numerous and include:
  • Slows aging
  • Stronger bones
  • Decreased risk of hypertension
  • Lessens inflamation
  • Cancer Protection
  • Alzheimer’s protection
  • Stroke prevention
  • Protects against birth defects
3. Avocados
This delicious fruit native to South America and Mexico is loaded with the healthy fats essential for life. These healthy fats are the ones many Westerners’ bodies are seriously deprived of due to the low-fat, no-fat craze. Eating fresh avocados gives the body a healthy dose of these monounsaturated fats.

4. Raw Milk
While at first you may think that milk is a beverage it’s actually considered a food. Raw milk provides the body not only with a rich source of vitamins A, D, C, and B. It’s also loaded with calcium, magnesium, phosphorus, essential fatty acids, and trace minerals.

5. Wheatgrass
Wheatgrass is a must have in your daily diet. This is a young grass of the common wheat plant, triticum aestivum. It is loaded with the following nutrients:
  • Iron
  • Calcium
  • Magnesium
  • Amino Acids
  • Vitamin A
  • Vitamin C
  • Vitamin E
But what adds to wheatgrass’s value is the high amount of chlorophyll it contains. Chlorophyll is a much needed nutrient that the Westerner’s body often goes without.

6. Salmon
You probably already know all about Omega-3’s. The bottom line is that they are essential to your diet, meaning your body cannot produce them so they must be obtained from foods you eat. The other vital point to remember is that most Westerner’s diets are off with the essential Omega-3 and Omega-6 ratios in favor of being higher in Omega-6’s. This is just one more reason wild salmon is one of the best foods around.

7. Flax seeds
Flax is the seed of a flowering plant native to the “fertile crescent” of the eastern Mediterranean. It is often prepared as an oil (cold pressed), a meal (ground) or just plain seeds. Flaxseed oil has gained popularity recently for its ability to manage cholesterol levels, but that’s not all it can do.

Flaxseed’s high levels of Omega-3 fats are known to help manage diabetes, cancer, heart disease and inflammation. A diet that is high in Omega-3′s has been found to fight depression and promote proper brain function. Additionally it has the following nutrients:
  • Vitamin B6
  • Copper
  • Phosphorus
  • Folate
  • Magnesium
  • Dietary fiber
  • Manganese
8. Blueberries
According to experts at the Mayo Clinic, recent research suggests that blueberries are rich in nutrients that help to fight chronic diseases. They are rich in the following:
  • Phytonutrients
  • Vitamin C
  • Fiber
9. Cinnamon
You should consider ways to get cinnamon into your daily diet for its life enhancing properties. Cinnamon was once the most valuable spice and was often traded at a more valuable rate than gold in days gone by. Today cinnamon is valued for the health benefits it brings. Recent research shows that cinnamon is good for the following:
  • Suppressing and fighting urinary tract infections
  • Soothing for the stomach
  • Improving brain function
  • Lowering LDL (bad) cholesterol
  • Promote healthy glucose metabolism
10. Sweet potatoes
This tasty potato is loaded with the following nutrients:
  • Beta Carotene
  • Vitamin B-6
  • Vitamin C
  • Fiber
  • Potassium
Beta carotene is converted to crucial vitamin A in the body. Vitamin A is said to help with slowing the aging process as well as fighting the risk of certain cancers, according to the Mayo Clinic.

The key to feeling and looking good today while protecting your health into tomorrow is eating a variety of fresh, raw, organic foods. Choosing on a regular basis from this list of ten superfoods and making them part of your weekly diet will improve your health and vitality beyond your dreams.
Do you eat the superfoods in this list?  I like broccoli but haven't ventured into broccoli rabe yet...  Tell me your own superfoods that you love in the comments.

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Alea Milham said...

8 out of 10 isn't bad! I am still working on adding avocado to my diet and I have been a bit afraid to try wheat grass, though I have heard it is same because I have celiac's disease.

Great article!

Swathi said...

I have to try that wheat grass. Other are there in my diet not regularly bit irregularly though.

Kankana said...

Beautiful post .. lots of interesting information :)