Monday, December 15, 2008

52 Super Foods to help you fight disease

Again, another thanks to Womans Day Magazine. Their January issue is plum full of great articles. Ive always wondered which food to buy to help me fight off colds and what not. They made this huge list to help people like me eat better.
1. Eggs-Each egg has 6 grams of protein and only 72 calories.
2.Tomato Sauce-Its loaded with lycopene (makes your skin look younger). Harvard did a study that found women with the most lycopene in their blood reduced their risk of a heart attack by 34%.
3. Dried Plums (prunes)-packed with polyphenols , plant chemicals that have been shown to boost bone density by stimulating your bone building cells.
4. Walnuts-14 walnut halves provide more than twice your daily dose of alpha-linolenic acid, an omega-3 fat thats been shown to improve memory and coordination.
5. Brussels Sprouts-they have more glucosinolates (compounds that combat cancer & detoxify your body) than any other vegetable. Super yummy with a small bit of olive oil and garlic.
6. Acia Juice- A glass or two of this anthocyanin-rich berry juice can boost the amount of antioxidants in your blood.
7. Apples-They have quercetin, an antioxidant that may reduce your risk of lung cancer.
8. Bok Choy-Calcium rich veggie can protect your bones and even ward off PMS symptoms.
9. Steel-cut-oats-They're less processed than traditional oats, they're digested more slowly keeping you full all morning long.
10. Salmon-You will get omega-3's you need for 1 day just in 3 oz of it.
11. Avocados-Healthy fat keeps you satisfied and helps you absorb other nutrients.
12. Spinach-1 half cup provides more than five times your daily dose of vitamin K, which helps blood clot and builds stronger bones.
13. Canned Pumpkin-Its filled with natural cancer fighters alpha-and beta carotene.
14. Cauliflower-Packed with cancer fighting glucosinolates.
15. Scallops-1 3 oz serving has 14 grams of protein but just 75 calories.
16. Collard Greens-Lots of vitamin A, zeaxanthin and lutein, and these keep your eyes healthy.
17. Olives-7 calories per jumbo olive. Plus healthy oil
18. Brown Rice-Top source of magnesium, a mineral your body use's for more than 300 chemical reactions (such as building bones and converting food to energy).
19. Oysters-3 oz serving of this (6 oysters) gives you a quarter of your bodies daily iron, plus nealy twice the zinc and all the selenium you need.
20. Edamame-One cup has 22 grams of plant protein, as well as lots of fiber, folate and cholestrol-lowering phytosterols.
21. Strawberries-Loaded with ellagitannins, phytochemicals that may hault growth of cervical or colon cancers.
22. Lentils-Great source of meat free protein. Half a cup of cooked lentils gives your body nearly half folate, a B vitamin that protects a womans unborn baby from neural tube defects.
23. Bran Flakes- Keeps your heart in good shape by reducing inflammation and melting away belly fat.
24. Kiwi- Researchers found that it reduces asthma-related wheezing, thanks to a high vitamin C content. One kiwi has 110% of your daily requirements.
25. Black Beans-Loaded with protein, fiber and flavonoids-antioxidants that help your arteries stay relaxed and pliable.
26. Sunflower Seeds-1 quarter cup delivers half your days vitamin E, which keeps your heart healthy and fighting infections.
27. Sardines-3 oz provide more than 100% of your vitamin D. Also a top source of omega-3 fats.
28. Asparagus-1 half cup of this supplies 50% of your daily bone building vitamin K and a third of your days folate. It banishes bloating too.
29. Banana's-Loaded with several kinds of good for you fiber, including resistant starch which helps you slim down.
30. Broccoli Sprouts-They have 10x more of the cancer preventing compound glucoraphanin than regular brocoli.
31. Fat-free milk- With a third of the calcium and half the vitamin D you need in a day, plus 8 grams of muscle-building protein. Its the ultimate energy drink.
32. Baked Potatoes-Each one packs a megadose of blood pressure lowering potassium even more than a banana.
33. Sweet Potatoes-Half of a large baked sweet potato delivers more than 450% of your daily dose of vitamin A, which protects your vision and your immune system.
34. Flaxseed-Loaded with plant omega 3's, it also has lignans(compounds that prevent endometrial and ovarian cancer) than any other food. Store flax in your fridge and sprinkle on yogurt, cold cereal or oatmeal.
35. Greek Yogurt-twice the regular protein of regular yogurt.
36. Dried Tart Cherries-Researchers have found that their potent anthocyanins help control blood sugar, reduce insulin and lower cholestrol.
37. Wheat Germ-A quarter cup of this gives you more than 40% of your daily vitamin E and immune boosting selenium.
38. Whole Wheat English Muffins-you get 4 1/2 grams of fober for only 134 calories.
39. Tea-Both green and black tea prevent hardening of the arteries, according to researchers.
40. Peanut Butter-This has arginine, an amino acid that helps keep blood vessels healthy.
41. Blackberries-Boast more antioxidants than strawberries, cranberries or blueberries.

42. Mustard Greens-Top source of vitamin K.
43. Grapes- leading source of resveratrol, then plant chemical responsible for the heart healthy benefits of red wine.
44. Soy Milk-Good source of vegetable protein, calcium enriched soy milk has as much calcium and vitamin D in cows milk.
45. Brazil Nuts- They have more selenium than any other food. One nut delivers your entire days worth.
46. Canola Oil- 1 tbsp of this oil has all the alpha linolenic acid you need in a day plus two differant forms of vitamin E.
47. Blueberries-They improve memory by protecting your brain from inflammation and boosting communication between brain cells.
48. Oranges-One orange supplies more than 100% of the vitamin C you need in 1 day. Good source of calcium and folate.
49. Watercress-Just 4 calories per cup, this cruciferous veggie delivers a heft dose of vitamin K, zeaxanthin, lutein, beta-carotene and cancer fighting phytochemicals.
50. Turkey Breast-20 grams of protein but has 90 calories per 3 oz serving. Yummy!
51. Barley- A top source of beta-glucan, a fiber that lowers cholestrol and helps control blood sugar.
52. Shitake Mushrooms-One serving (about 1/4 lb) procides as much vitamin D as you would get from 1 glass of milk.
Now here's your challenge. I know there is a few of these you say you dont like. Well its time to try them again. There are too many healthy reasons to not eat them. So get over it and eat them up! Try a new one each week or maybe each paycheck. Try ways to hide them into food. Like parents hide spinach in brownies. There's an idea!

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