“Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and pumpkin pie.” Jim Davis
Imagine eating ‘real food’ that is powerful enough to lower cholesterol, reduce the risk of heart disease and cancer, help manage weight and boost your mood. All without any side effects. Life-changing super foods have been around for a long time and many people have used them in their daily diet without knowing they were so beneficial.
What is real super food?
Real foods are not processed. Small baby changes to your diet can have a huge impact on how you feel today and in the furture even if you are healthy. Elizabeth Somer, nutritionist and author says “50 to 70% of suffering could be eliminated by what people eat and how they move”.
What super foods should I buy?
All kinds of unprocessed fruit and vegies should be eaten regularly but these foods are particularly super!
Anti-oxidant rich berries
Packed with anti-oxidants and phytoflavonoids, blueberries (YUM!), goji and acai berries are alsoi high in potassium and vitamin C. There is good evidence that berry super foods may also reduce the risk of heart disease and cancer. Because inflammation is a key driver of all chronic diseases, the anti-inflammatory effects of berries have a wide range of benefits. Generally, the darker the berry the greater their content of anti-oxidants.
Powerful pomegranates
Popular for centuries as a healthy life-extending fruit. Its red seed pulp provides a delicious juice, which is rich in phenolic anti-oxidants, including punicalagin, ellagic acid and other compounds. The ORAC levels of the juice have been reported at 2,700 to 10,500 per 100g of juice and appear to maintain a healthy heart, blood pressure and cholesterol levels. Recent research also indicates it is beneficial for prostate health. Try Found 100% Organic Pomegranate Juice – so addictive!
Omega-3
DHA and EPA, the omega-3 fatty acids found in fish, can help maintain healthy heart function and reduce the pain of arthritis. There is some evidence to suggest that when taken regularly, they may also benefit mood and memory. Omega-3 fatty acids are commonly found in cold-water fish such as anchovies, herring, sardines and salmon. Aim to eat 2-3 servings per week, but if you struggle to eat fish take a supplement such as SAFE’s Omega Complex & Vitamin E – A combination of important Omega 3, 6 & 9 fatty acids. A blend of flaxseed, salmon, starflower and rosemary oils with DHA, Vitamin E in a pumpkin seed oil base. If you are a vegetarian (like me) then take Melrose Flaxseed Oil –Certified Organic 200ml or eat walnuts.
Super Soya
A study in the Journal of the American Medical Association in 2003 showed a diet of soya fibre, protein from oats and barley, almonds and olive oil lowered cholesterol as much as statin drugs, the most widely prescribed cholesterol-lowering medicine. Tofu & soya milk are good sources.
Beans for fibre
A high fibre diet makes us feel full for longer, maintains healthy blood sugar levels and is great for weight management. Wholegrains, beans, fruit and vegetables are all good sources. Add beans to salads fresh is best as the canned variety tends to be higher in sodium and often has added sugar.
Time for tea
Increase your intake of both green and black tea for additional anti-oxidants. Great for your overall health.
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