I have been looking into the recent craze on "super foods," or nutrient dense foods and have found that every website/blog/book/video I look at, has a different top 10. I'm like, okay everyone I appreciate the advice, but could you all come to some sort of a consensus?
One thing I have noted, is that many of the super foods on the market are pricey. Vegetable super foods are usually moderately priced, but when you enter the realm of oils and juices you have to be a bit of a high roller. The cost of healthy is too high, I say! (But that rant is for another time and another place).
Regardless of the cost, I do believe that we need to take care of our bodies in anyway that we can. For me, this means no smoking, cutting back on sugar and fat when I can, little to no alcohol or coffee, lots of sleep, plenty of exercise, fresh air, lots of breaks throughout my day, and everything in moderation
including moderation. The list could go on, but I will spare you.
So food evidently plays a huge role in our lives, and needs to be considered of the utmost importance. In the end, food
is for nourishment, and for the sake of our bodies we need to see it as such.
But I digress, the focus of this post is indeed SUPER FOODS. My list of the top 15 super foods is of personal preference but is also based on all of the research I have been doing. So the next time I go to the grocery store, here are some of the things (in no particular order) I will be investing in to make my belly and body
super happy:
15.
Hemp Protein - Hemp seed is amazing in so many ways. Hemp's amazing oils aside, hemp protein is the gift of the vegetable world. No where else in nature can someone get a more complete protein source from one place. In addition, hemp seed is second only to soy for total protein content.
14.
Acai Berry - (Pronounced Ah-sai-ee) High in essential fatty acids, and is almost a complete protein. With acai, you get your good fats and a good amount of protein, AND it helps to reduce cholesterol. High in vitamin C, and E, and is very easy to add to your food.
13.
Goji Berry - Full of essential fatty acids, protein, and antioxidants. In comparison to the blueberry which has 2,500 antioxidants, the goji berry has 25,000! 10 times as much as the blueberry! It has a sour, bitter taste so you can either have it as a 1 or 2oz shot, or sneak it into your smoothies.
12.
Agave Nectar - Produced in Mexico, it has a honey consistency. It is the perfect sweetener, and is a great substitution for sugar. (1/3c Agave Nectar= 1c Sugar) It comes from a fruit so it is low-glycemic.
11.
Quinoa - (Pronounced Keen-Wa) A seed found in Peru that has been used for over 6, 000 years! The Incas called it the "mother of all grains" because it is a complete protein and was one of their staple foods. You can cook it as you would rice or oatmeal and it in so many ways!
10.
Tomatoes - Very high in vitamins. In the area of food and phytonutrient research, nothing has been hotter in the last several years than studies on the
lycopene in tomatoes. This carotenoid found in tomatoes (and everything made from them) has been extensively studied for its antioxidant and cancer-preventing properties.
9.
Avocados - It's true that avocados are high in fat -- one reason they've earned the nickname "butter pear." A medium-sized avocado contains 30 grams of fat, as much as a quarter-pound burger. That's why diet experts have long urged Americans to go easy on avocados in favor of less fatty fruits and vegetables. But now nutritionists are taking another look. They're finding that most of the fat in an avocado is monounsaturated -- the "good" kind that actually lowers cholesterol levels.
8.
Bell Peppers - Bell peppers are packed with several nutrients. They are a good source of vit C, thiamine, vit B6, beta carotene and folic acid. Bell peppers also contain a large amount of phytochemicals that have exceptional antioxidant activity.
7.
Extra Virgin Olive Oil - Different grades of olive oil help illustrate how processing can affect not only taste and antioxidant content but have important health implications as well. Extra-virgin comes from the first pressing and contains the largest amounts of polyphenols, which are an important source of antioxidants found in olive oil. Virgin oil, a lesser grade, comes from the second pressing. Pure olive oil is not pure at all. This is a still lower grade of olive oil that has been extracted using solvents and or heat which results in lower levels of polyphenols.
It is best to use extra virgin olive oil which is closest to its natural state and has the greatest amount of anti-oxidant polyphenols. Extra virgin olive oil is not only the best tasting grade but has demonstrated superior health benefits too. The better grades of olive oil, containing greater concentrations of anti-oxidant polyphenol compounds, are more effective in protecting LDL, bad cholesterol, from oxidation than lesser grades.
6.
Spirulina- An algee that grows in warm water in warmer climates. It has been consumed by the Aztecs, Asians, and Africans for thousands of years. It is a complete protein, 62% of its content is amino acids, it is high in Vit E, antioxidants, and fiber. Spirulina has the same amount of iron as beef, so if you are a vegetarian this is a great option!
5.
Garlic - For years, in movies, it has been keeping vampires at bay, but according to mountains of research, vampires aren't the only things garlic can fend off. Joining the ranks are colds, cancer, heart disease,
hypertension, infection and even impotence.
4.
Almonds and Walnuts - Walnuts are an excellent source of omega-3 fatty acids, a special type of fat that is essential for our bodies, but that the body cannot produce. Walnuts are also a very good source of monounsaturated fats.
Like walnuts, almonds are also high in monounsaturated fats, the same kind of fat found in super healthy olive oil. Almonds are loaded with vitamin E, magnesium and potassium and are a good source of manganese, copper and vitamin B2 (riboflavin). They are also high in fiber and a small serving has more protein than an egg.
3.
Pomegranates - Pomegranate fruits contain polyphenols, tannins and anthocyanins - all are beneficial antioxidants. Interestingly, pomegranate juice contains high levels of antioxidants - higher than most other fruit juices, red wine or green tea.
2.
Leafy Greens (spinach, kale, etc.) - Leafy greens are great for weight management as
they are typically low in calories. They are useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals
1.
Mac & Cheese - (Why not?)
Image courtesy of superfoodsrx.tv
