Superfoods: Heroes of Health

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With a downward-turning economy and millions going without medical insurance, an ounce of prevention is worth at least a pound of cure. The recent growth of the natural health industry, despite declines in many others, suggests that more people are following this line of thinking. And why shouldn't they? Especially when prevention is as easy (and delicious!) as reaching for one of the new heroes of health: superfoods. Superfoods are just that: foods that are "super" for health and wellness. Regularly eating superfoods can truly lower weight, cholesterol, risk of heart disease and cancer. They can even affect the way the mind works and improve mood! And, unlike prescriptions medications, they're attainable without expensive doctor's visits or side effects, in the convenience of your own grocery store or retailer! Says nutritionist and author, Elizabeth Somer, "The effect that diet can have on how you feel today and in the future is astounding. Even people who are healthy can make a few tweaks and the impact will be amazing." Here's a list of some of the top superfoods and their hero qualities.

BEANS Beans are so nutritious, they can fit into both the protein-rich meat group and the vitamin-rich vegetable group on the food pyramid. Beans are low in fat, calories, sodium, and sugars, yet they offer ample fiber, complex carbs, and even small amounts essential fatty acids. They are a great addition to most any diet, especially for those with diabetic considerations, as beans are low on the glycemic index. Beans are also beneficial to heart health - they lower cholesterol and homocysteine levels.

BLUEBERRIES Loaded with antioxidants, phytoflavinoids, potassium, and vitamin C, blueberries are one of the most highly recommended foods by doctors. Blueberries have anti-inflammatory qualities that make them useful in preventing heart disease, cancer, and all chronic diseases. Research has also shown that phytonutrients in blueberries can help brain cells communicate more effectively and stop the progression of aging in the brain - as is the case with dementia and Alzheimer's.

OATS Just over ten years ago, oats made nutritional history when in a landmark decision, the FDA allowed foods made with oats to be labeled with a claim to lower the risk of heart disease. The FDA concluded that oats do in fact lower serum cholesterol levels, including LDL. In addition, oats are low in calories and high in fiber, magnesium, potassium, zinc, copper, manganese, selenium, thiamine, and pantothenic acid (vitamin B5).

ORANGES Oranges are probably America's first superfruit. They are not only an excellent source of vitamin C, but also of flavonoids and phytonutrients known for their disease-preventing powers. In addition, oranges also contain ample amounts of fiber, folate, limonene, potassium, polyphenols, and pectin.

PUMPKIN Though many people never think of buying a pumpkin for dinner, they really should! Pumpkins contain ample amounts of potassium, pantothenic acid, magnesium, and vitamins C and E. However, their biggest draw is their abundance of bioavailable cartenoids. Pumpkins are one of the richest sources we know! Cartenoids have been found especially useful against all types of cancer and other chronic diseases.

SOY Westerners first became interested in soy when they noticed the low incidence of heart disease in cultures in Asia, where soy is especially prevalent. Today, to most people's surprise, America is the largest producer of soybeans, though most of these are genetically modified organisms (GMO) causing negative health effects and consequently sparking a heated debate in the natural health sector. The key to understanding the health benefits of soy in Asian cultures is to become aware that Asians ferment soy for up to 3 years to remove toxins and maximize health benefits. If you choose to eat soy, opt for fermented, non-GMO soy.

TEA Black, green or white, tea is a zero-calorie superfood with tons of beneficial compounds. In fact, studies show that drinking just one cup a day can reduce risk of heart attack by 44%! Tea can lower cholesterol levels, help reduce plaque buildup in arteries, and reduce homocysteine. Studies also show that tea is beneficial for teeth and bone health. Tea naturally reduces bacteria that adhere to teeth, and inhibits bacteria's acid production. One study showed a 75% reduction in cavity formation in those who drank tea regularly! Another study showed that regular tea drinking can benefit bone density and inhibit bone resorption.

TOMATOES A good source of potassium, niacin, vitamin B6, vitamin C, and folate, tomatoes are a highly nutritious and available superfood. Though once called the "wolf peach" and considered poisonous, tomatoes are now the subject of multiple health studies. One beneficial component of tomatoes you may have heard about is its concentration of the cartenoid lycopene. Lycopene, which is actually found in higher concentrations among processed tomatoes, has been shown to be extremely beneficial in preventing all types cancer and sun damage. One study also showed a relationship between lycopene and vitality in old age. Nuns ranging from age 77 to 98 were giving varying amounts of tomatoes. Those with the highest concentration of lycopene in their blood were 3.6 times better able to function and care for themselves when compared to those with the lowest levels!

WALNUTS When you think about it, it makes sense that nuts and seeds would be considered superfoods. They must provide all the necessary nutrients to grow a new plant. Walnuts are especially beneficial to health. They're a good source of vitamin E, arginine, folic acid, copper, magnesium, fiber, polyphenols, protein, potassium, plant sterols, vitamin B6, arginine, reservatrol, and melatonin. While many people worry that nuts are too fattening, people who substitute nuts for other foods of the same caloric value are actually thinner than those who don't. That's because nuts are quite filling, and we all have an easier time of sticking to a healthy diet when our tummies are full. Besides - walnuts are REALLY good for you! They contain an ample amount of omega 3 fatty acids which help support brain and heart health. A diet high in walnuts can even reduce your risk of developing Alzheimer's disease, cancer, diabetes, and heart disease.

Sources: http://www.superfoodsrx.com/superfoods/oranges/ http://www.webmd.com/diet/guide/10-everyday-super-foods