Some foods are superstars
I鈥檝e never been a big fan of the term 鈥淪uper-food,鈥� but I admit to thus far failing to come up with a better term. However, my lack of enthusiasm for the term doesn鈥檛 dissuade me a bit from seeking out any and all foods that qualify. To me, any food that heals, nourishes, and protects, is pretty spectacular, especially when considering that the vast majority of 鈥渇oods鈥� served to us at restaurants, snack bars, and fast-food chains is the furthest thing from super (or even food for that matter).
Let蘑菇视频 start with one that is a bit of a myth buster: Avocado. Known by Mexican food lovers as the basis for guacamole, it is a 鈥渉igh fat鈥� fruit, but what is often misunderstood is that it contains good fat. At some point, I will do an entire article on the myth of low-fat dieting, but for now, let us learn that avocados contain monounsaturated fat, which has been linked to a reduced risk of heart disease, cancer, and diabetes. They have tons of fiber (average 15 grams), and they contain lutein, an antioxidant that supports to eye and skin health.
Apples are perhaps the single most underrated food, perhaps because they are so 鈥渃ommon.鈥� It turns out they really do help 鈥渒eep the doctor away.鈥� I enjoy them on an empty stomach in the morning as part of my daily detox. They are one of the highest sources of the mighty antioxidants quercetin and catechin, which protect cells from damage; that means a reduced risk of cancer and cardiovascular disease, especially if the skin is eaten.
By the way, most fruits contain a high percentage of their antioxidants in the skin. Research suggests that the peel contains five times more poly-phenols (antioxidants) than the flesh. Thus, if you only ate one or the other, choose the skin! Remember, organic is best because the skin is the most concentrated surface for pesticides to collect and saturate. They also have twice the fiber of most common fruits, which helps regulate blood sugar, and supports clean digestion and weight loss.
Blueberries can be argued to be the single best anti-aging and anti-cancer food in the world. In nature, purple means HEALTHY鈥�.loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function. They are also anti-inflammatory. Recent research is indicating that inflammation may be the root of all evil, above cholesterol, body fat, chemicals, etc. Chronic inflammation is linked to virtually every disease and cause of death you can think of. They seem to be the top anti-cancer fruit, from all indications.
Cabbage belongs to the superstars of the vegetable family: the cruciferous, or Brassica group. Also included are broccoli, bok choy, cauliflower, and Brussels sprouts (my personal favorite). They contain a compound family called indoles, which is a huge cancer fighter. In fact, one recent study found that men who eat cabbage twice a week have a 66 percent lower risk of prostate cancer. It also has been noted to stimulate the immune system, kill bad bacteria and viruses, and good purify the blood. Well-made sour kraut has the additional benefit of supplying healthy gut bacteria. The red cabbage has an added perk: anthocyanins (the same pigment molecules that make blueberries blue), another powerful antioxidant with an anticancer benefit.
Garlic is another king of the food world and is long known to fight bad cholesterol and triglycerides, thereby opening arteries. It is best used after it is minced or sliced, because it multiples its benefits when its oils mix. It is the top anti-cancer food reported by the National Cancer Institute. It is an excellent natural detoxifier, removing heavy metals like mercury (from fish) and cadmium. It also contains powerful antibacterial and antiviral powers, boosting resistance to colds and infections.
Mushrooms are an ancient medicinal plant, used for ages in the East. They are powerful immune boosters; the best known are maitake, shiitake, and reishi. I have yet to find reishi fresh, but I purchase it in supplement form from time to time. We are fortunate enough to get local shiitake in this region. Mushrooms have been touted to prevent and treat cancer, viral diseases, high cholesterol, and even lower blood pressure. In fact, mushrooms are used as a supplemental cancer treatment in Asia because of their ability to counteract the toxic effects of chemotherapy and radiation, while shrinking tumors. Japanese researchers have found that regularly eating shiitake mushrooms lowers blood cholesterol levels up to 45 percent.
Almonds are packed with fiber and monounsaturated (healthy) fat. Remember that most nuts and seeds need to be soaked first to disable their enzyme inhibitors and make them digestible. An internet search will reveal charts of nut and seed soak times: consider that your homework. Almonds help weight loss and cholesterol levels, thereby improving heart health.
Flax seeds are high in fiber. Again, they should be soaked and dried before use. They contain alpha-linolenic acid, an essential fatty acid that helps reduce inflammation. They have incredibly bio-available nutrition: very usable protein, tremendous fatty acids, and minerals including magnesium, potassium, and zinc (all superstars of health).
Pomegranates are a bit of a pain to peel, but well worth the trouble: triple the antioxidants of red wine and green tea 鈥� and the juice has been shown to reduce artery-clogging plaque. More of the red coloring indicating tremendous antioxidant power. Cancer cells hate it!
The skin of the red grape is long documented as an antioxidant. Its more 鈥渇un鈥� form of red wine packs its benefits (note that eating the grape itself is just as beneficial). The wine also contains powerful antioxidants, resveratrol and saponins, which are suggested to provide additional cardiovascular benefits. One glass a day is the ideal: more than one drink daily (of any alcohol) has been linked to high blood pressure.
For us choco-holics, the good news is that the bean from which real chocolate is made, cacao, is an incredible health superstar. Its benefits derive from flavonols and antioxidants (the same disease-fighting chemicals found in cranberries, apples, strawberries and red wine). ONLY real cacao has the benefit, so it must come from a high-cacao product (60 percent or higher). When eaten in moderation, it lowers unhealthy LDL cholesterol and prevents plaque from building up in your arteries.
These are but a few of the amazing members of the plant kingdom we are blessed with. Use them well 鈥� they can improve and save your life and the lives of your children.