This blog will mostly be about original content, but when I find good interesting articles I will absolutely share them. As stated before I am not a nutritionist and this blog is not necessarily about weight loss foods or recipes, its about eating healthful food that makes your body feel good. I think Oprah clearly states below how the 25
superfoods (her team choose) make your body feel! Enjoy!
http://www.oprah.com/food/Superfoods-Ingredients-and-Recipes-for-a-Healthy-Diet#slideAvocados
Creamy, succulent avocados not only contain the best kind of fat (monounsaturated
oleic acid) but also help your body block the absorption of bad fats (cholesterol). They're high in
lutein, which aids eyesight, and in potassium and
folate, which may reduce the risk of stroke and cardiovascular disease. And they're low in pesticides.
Beets
The pigment
betacyanin, which gives beets their distinctive hue, is just one of several disease-fighting
phytonutrients found in this root vegetable. Beets are also a good source of
folate, which guards against birth defects, colon cancer, and osteoporosis, and are high in fiber and beta-carotene.
Horseradish
Glucosinolate-rich horseradish fights cancer and kills bacteria. It's also a good source of calcium, potassium, and vitamin C, which, among other things, helps maintain collagen.
Sweet Potatoes
Whether orange or white, sweet potatoes contain
phytonutrients that promote heart and eye health and boost immunity. They're flush with beta-carotene (thought to lower breast cancer risk) and vitamin A (which may reduce the effects of smoking).
Cruciferous Vegetables
Cruciferous vegetables—cabbages, cauliflower, broccoli
rabe—contain a powerful range of disease fighters. One particular hero,
sulforaphane, may increase enzymes that lower the incidence of colon and lung cancers.
Blueberries
Fresh or frozen, blueberries have sky-high levels of antioxidants, which combat the damage done by inflammation.
Anthocyanins, the natural plant compounds that give blueberries their deep color, may have
antidiabetic effects as well. And new research suggests blueberries might protect the heart muscle from damage.
Dark, Leafy Greens
Dark, leafy greens such as spinach, kale, and
swiss chard are an excellent source of iron (especially important for women), vitamin A, and
lutein for eye health. Best of all, you know those omega-3s
everyone's talking about? They reside in dark greens (including seaweed, which is why they're concentrated in fish).
AlliumsAlliums, the botanical family that includes leeks, onions, and garlic, share many remarkable traits. They can help lower blood pressure and cholesterol levels. Research suggests they inhibit the growth of prostate, stomach, and colon cancer cells. They also have antibiotic properties—so they can ward off germs as well as vampires.
Whole Grains
Don't eat whole grains (such as buckwheat and
quinoa) just because they are high in magnesium, B vitamins, fiber, and manganese. Do it because they taste great—nutty, buttery, earthy. And that, in turn, may actually help you to not overeat—one study found that people feel fuller after eating buckwheat than after eating other grains.
Spelt
Like whole wheat, ancient spelt is sweeter, nuttier, and higher in protein than its processed relatives. Both are also good sources of manganese and copper.
Turmeric
Turmeric, used in holistic medicine as a digestive aid and wound healer, can also serve as an anti-inflammatory, so reach for the curry (turmeric is a primary ingredient) when nursing a toothache or a sprain.
Oregano
Superstar levels of antioxidants mean that a half teaspoon of dried oregano has the benefits of a spinach salad. Oregano has the ability to act as an expectorant, clearing congestion, and can also improve digestion.
Cinnamon
Cinnamon is the gold medalist of the spice rack, with one of the highest antioxidant levels of all herbs and spices. It also has a positive effect on blood glucose levels, so adding it to foods can keep you feeling steady and satiated.
Ginger, Cayenne, Black Pepper
That heat on your tongue when you eat spices such as ginger, cayenne, and black pepper is evidence of
gingerols,
capsaicin, and
piperine, compounds that boost metabolism. They also have an aphrodisiac effect—but avoid consuming them if you're bothered by hot flashes.
MisoDeeply flavorful
miso, a fermented soybean paste, is a great source of low-calorie protein (two grams in a 25-calorie serving). It also contains B12 and is a good source of zinc, which helps the immune system function properly.
Yogurt
Like the milk it's made from, yogurt is a very good source of calcium, phosphorus, and protein. Unlike milk, real yogurt also contains
probiotics, the good bacteria your digestive system needs to process and benefit from all the other things you eat. One,
Lactobacillus casei, boosts immune response.
Sardines
Wild-caught sardines are low in mercury (unlike some types of tuna) and high in vitamin D; a three-ounce serving has as much calcium as a cup of milk. Even better, they're one of the
Monterey Bay Aquarium's top picks for sustainability.
Canned Salmon
King, sockeye, and coho salmon have more
DHA plus EPA omega-3 fatty acids than almost any other seafood, as well as some of the lowest mercury levels. Nutritionally, wild-caught Alaskan canned salmon is as good as fresh, and it costs a fraction as much. The
Monterey Bay Aquarium also champions this fish's sustainability.
Sesame Seeds
Tiny, tasty sesame seeds contain unique
lignans (or plant compounds), including
sesamin and
sesamolin, which can help lower cholesterol. The seeds are a good source of calcium, phosphorous, and zinc—as well as copper, which research suggests may help maintain strong bones.
Walnuts
Of all nuts, walnuts contain the most alpha-
linolenic omega-3 fatty acids, which lower
LDL (bad) cholesterol and may reduce inflammation in arteries. Walnuts are also a great source of antioxidants, vitamin E, selenium, and magnesium.
Green Tea
While all tea (black, white, and green) has protective antioxidants, green tea contains the most bang for your sip. It's full of a metabolism-boosting compound called
EGCG, which prevents damage to the heart muscles. Green tea may also improve bone density, but avoid adding milk to your cuppa—it may reduce the body's absorption of the
catechins.
Dark Chocolate
It's just like chocolate to crash the party, but it's no mistake that the dark variety confers health benefits. Dr. Aviva
Romm, President of the American Herbalists Guild, says that the high antioxidant levels make it a perfect indulgence. Chocolate is high in
flavonoids, substances that have been shown to improve blood flow, suppress coughs, improve memory, and give you hydrated, smooth skin. A 1 oz. dose of chocolate a day is now officially the doctor's order.
FlaxseedOmega-3 fatty acids are a hot nutrition buzzword, and for good reason—they speed up cell metabolism and reduce inflammation in the body, reducing triglyceride levels and lowering blood pressure. One of the easiest ways to get them is from ground
flaxseed. For a fast hit, sprinkle some on oatmeal or baked dishes.
Figs
Used for
millennia is ancient Mediterranean and Middle Eastern cultures, figs are an excellent source of dietary fiber (almost 2 grams each!). They're also a good source of calcium and potassium.
Seaweed (
Hijiki,
Wakame, Kelp,
Nori)
Think of eating seaweed as going directly to the source—this is where fish procure their Omega-3's, meaning you can skip the fish and go straight to the seaweed. Seaweeds are also a two-for-one deal, nutrition-wise: They contain nutrients commonly found in
green, leafy vegetables, along with most minerals found in the ocean. They're also full of magnesium, which may prevent migraines and asthma attacks. Grate
nori on popcorn and eggs, add
wakame to soups, and marinate
hijiki with sesame oil for a quick salad.
