The Fourteen Superfoods

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Perhaps, like everyone else, you have probably heard of the fourteen superfoods. Health experts say that these foods can help ward off different kinds of diseases like cancer and heart ailments. These foods – not drugs – are powerful enough to lower your cholesterol and blood sugar. They can also help relieve depression. They have no side effects, so you would not have to worry about stocking up on supply. You will not find it hard to look for these foods. They are available now in your local grocery store or supermarket.

The effect of your diet on your health is tremendous. This is an irrefutable fact. A few tweaks on your diet can have a significant impact on your overall health. In fact, many diseases can be avoided or eliminated if you would choose the right foods like the fourteen superfoods. You can avoid diabetes, cancer, hypertension and heart diseases. You only need to incorporate these foods into your diet. You do not need to create a special diet. You can effectively maintain your weight, eliminate toxins and keep yourself healthy.

So, what are these fourteen superfoods? These are the following:

1. Avocadoes. People generally avoid avocadoes because of the fruit’s high fat content. What people may not know, however, is that it is packed with mono-saturated fats – the good ones. This kind of fat helps lower the risk of developing diabetes, cancer and heart disease. It is also packed with antioxidants. Avocadoes help in blood and tissue regeneration.

2. Blueberries. These are packed with phytoflavinoids, antioxidants, potassium and vitamin C. They can help eliminate or minimize risks of heart diseases and cancer. They are also very effective as anti-inflammatory. The darker blueberries are, the higher their anti-oxidant content is. Make sure to get about ½ cup serving every day.

3. Cabbage. This vegetable belongs to the genus Brassica along with bok choy and broccoli. This veggie contains indoles which help minimize or eliminate the risk of developing cancer. A serving of cabbage weekly helps reduce the risk of development of colon cancer. This can also help boost the immune system. It kills bacteria and viruses.

4. Garlic. This condiment is known for many of its health benefits. It can help considerably reduce cholesterol and triglyceride. It helps prevent arterial blockages especially in the kidneys, brain and heart. People with heart diseases are advised to consume about 2-3 cloves a day. This will help prevent heart attacks. Garlic also helps minimize the risk of development of cancer. It also helps kill bacteria, virus and fungi in the body. It also boosts the immune system.

5. Flaxseeds. Flaxseeds are packed with high fiber, protein, good fatty acids and minerals. These seeds have been used to treat inflammation and other diseases like arthritis, diabetes, heart diseases, Parkinson’s disease and Alzheimer’s.

6. Mushrooms. Mushrooms are known as potent immune system booster. They have been medicinally used in Europe for centuries. There are specific kinds of mushrooms, however, that are best used medicinally. These are the maitake, shiitake and reishi. These mushrooms are also great for lowering cholesterol and hypertension. They also help kill viruses in the body. They are also great for preventing or treating cancer. They can significantly reduce the harsh side effects of radiation and chemotherapy.

7. Oats. Oats, like whole grains, is definitely good for your health. These superfoods are rich in fibers and they are quite effective in lowering cholesterol. They are also very helpful in eliminating constipation.

8. Pumpkin. This is rich in fiber and low in calories. It is packed with nutrients including potassium, magnesium, pantothenic acid, vitamin C and vitamin E. It also contains a large amount of carotenoids which help fight off all kinds of diseases. A half-cup of pumpkin gives two times the recommended dietary intake of alpha-carotene.

9. Salmon. This is rich with Omega 3 which is good for the heart. This can also help improve one’s memory. This can also strengthen your joints, so you can avoid arthritis. This is also very good for mental health because it helps relieve depression. Aside from salmons, omega 3 is also present in herring, sardines, mackerel, fortified eggs, flax seed and walnuts. Make sure that you get 2 to 3 servings of Omega 3-rich foods a week.

10. Soy. This is very good for lowering cholesterol. A diet of soy, oats, barley, almonds and margarine can help considerably lower your cholesterol content. Avoid soy powder however. Instead, look for soy milk. You can also shop for tofu and edamame.

11. Spinach. Popeye certainly has it right. Spinach certainly can give you a lot of vitamins. It is rich in vitamins A and K for starters. It contains more than the daily requirements for manganese and folate. It contains flavonoids which can help beat cancer, particularly breast cancer. It is also a brain food. It can help improve brain function. It can help improved one’s eyesight and gastrointestinal functions.

12. Tea. The many health benefits of black and green tea are well-accepted. They are packed with antioxidants especially EGC that can help lower cholesterol and reduce risks of cancer and heart diseases.

13. Tomatoes. You probably didn’t expect tomatoes to be part of the list. However, this is certainly one of the fourteen superfoods. It is able to do some pretty amazing things. Studies show that it can significantly minimize, eliminate or decrease the risk of prostate, breast, stomach and lung cancers. This can also help prevent blood clots, stroke and heart attacks. It contains lycopene, a very powerful antioxidant that helps the body fight diseases.

14. Walnuts. This is one of the fourteen superfoods that contain huge amount of protein. It is also rich in fiber, magnesium, vitamin E and vitamin B. It is also rich in plant sterols and omega 3 fatty acids. It is very good in combating risks of heart diseases.

These are the fourteen superfoods that you might want to include in your grocery list. This is not conclusive however. There are other superfoods that you might want to check out as well.

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