Amazing Superfoods for Healthy Living

Do Superfoods exist that are powerful enough to lower your cholesterol or reduce risk of heart disease and cancer? Yes, these natural foods can help to protect you and your family from a variety of ailments such as heart disease, cancer, diabetes, high cholesterol and blood pressure with zero side effects. Superfoods provide your body with low calorie, nutrient dense foods full of anti-oxidants and essential nutrients. Incorporating just a few superfoods into your own healthy diet can make you healthier, stronger and happier. Consider picking up a few on your next grocery store shop, your body will thank you.

Blueberries

Chock full of antioxidants and phytoflavinoids, Blueberries are also high in potassium and vitamin C. They can lower your risk of heart disease and cancer and are an anti-inflammatory. A serving of about 1/2 cup a day of fresh or frozen berries will provide a health benefit. Note that the darker the berry, the more anti-oxidants they have. Blueberries can be used in fruit shakes, muffins, scones, pancakes, pies, fruit salad or throw a few into a green salad for something different.

Acai

Acai (ah-sigh-ee) berries are one of the most nutritious foods in the world. Harvested from specific palm trees in the Amazon, Acai tastes like a mix between chocolate and a berry. These berries are full of antioxidants, amino acids and essential fatty acids that help combat premature aging, promote cardiovascular and digestive health. Look for dried, powdered Acai berries or juice in heath food stores and some grocery stores. Use Acai berries on cereal or yoghurt, in jam, in chocolate truffles or brownies or in a shake.

Rhubarb

Although commonly regarded as a fruit, Rhubarb is in fact a vegetable from the same family as sorrel and buckwheat. It's phytochemical lindleyin, is reported to relieve hot flashes in perimenopausal women because of its estrogen-like properties. Aside from that, it is also rich in potassium, vitamin C and dietary fiber. Use Rhubarb stalks in cake, muffins, ice cream, jams and sorbets. Rhubarb is available from February to July in most grocery stores. Avoid eating the leaves, as they are toxic.

Cinnamon

One of the world's oldest known spices and once used as currency, Cinnamon is reported to lower blood sugar in people with type 2 diabetes with its naturally occurring insulin-like polyphenols. A daily dose of ? teaspoon of cinnamon can provide benefits. Use cinnamon on cereal or oatmeal, in tea, curries, chili, desserts, or added to fruit shakes.

Dark Chocolate

Dark chocolate, while not only delicious is packed with antioxidants and can lower blood pressure. Look for chocolate with 60% or higher cocoa content for the best results. Darker chocolate contains less milk and sugar than milk chocolate. Eat dark chocolate on it's own, in a mocha, shaved on ice cream, in desserts or even try adding a tablespoon to you next chili for a deep rich flavour.

Quinoa

Quinoa (pronounced keen-wah), a sacred food of the Incas, is a complete protein because it contains all eight of the essential amino acids needed for tissue development. Highly regarded by vegetarians, it is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than other grains, as well as being gluten-free. Quinoa can be used as a hot cereal, in place of rice, in soups, salads and stews. Quinoa flour can be used in baking.

Pumpkin seeds

Also known as pepitas, Pumpkin seeds have long been used by Native American's for their dietary and medicinal properties. Pumpkin seeds cholesterol lowering phytosterols make them a winner but they are also being studied for their benefits to prostate health. A 1/4 cup serving of pumpkin seed also provides omega-3 and omega-6 fatty acids along with phosphorus, magnesium, zinc and iron. These seeds make a great snack mixed with nuts and dried fruit or add them to salads, pasta or vegetables.

Beans and Lentils

Dried beans and lentils have been used for thousands of years by many cultures around the globe for their high nutritional value. This category includes beans (kidney, black, navy, pinto etc.), chickpeas (garbanzo beans), soybeans, dried peas and lentils. Beans are low in fat (with the exception of soybeans), calories and sodium but high in complex carbohydrates and dietary fiber; soybeans also contain significant amounts of omega-3 fatty acids. Beans and lentils are also an excellent source of a complete protein for vegetarians if combined with a grain (wheat, barley, oats). Beans can also be beneficial for those with diabetes as they are low on the glycemic scale, avoiding the hunger-induced spike in blood sugar levels produced by refined grains and baked goods. Beans and lentils can be used in soups, salads, dips, stews and chilies while chickpeas and lentils can also be ground into flour.

Buckwheat

Usually thought of as a grain, buckwheat is actually the seed of plant in the rhubarb family. Although not a grain, it can be used as one in cooking. Roasted buckwheat groats (hulled buckwheat kernels) are known as kasha. Kasha's nutty flavour is a staple breakfast food in Ukraine and Russia. The seed has also been cultivated for over 1,000 years in China, Japan and Korea where it is made into buckwheat soba noodles. Buckwheat contains more protein than rice, wheat, millet or corn and is high in the essential amino acids (lysine and arginine) as well as a low glycemic index. Use Kasha/buckwheat as a breakfast alternative to oatmeal. Buckwheat flour can be used in bread, crepes, quick breads and muffins, cookies, brownies, and pie/tart crusts. *Note - unless the recipe is specifically for buckwheat flour, only substitute a portion of the flour in a recipe. Soba noodles can be served either chilled with a dipping sauce, or in hot broth as a noodle soup.

Hot Peppers

Native Americans have been growing and enjoying a variety of sweet and hot peppers for 7,000 years. Members of the "capsicum" family, peppers contain capsaicinoids; the highest concentrations being in the spicy heat of hot chili peppers. Capsaicinoids in high doses work as an anti-inflammatory, analgesic, to fight cancer and to keep your heart healthy. Red chilies in particular are high in antioxidant carotenes and flavonoids (twice the amount of vitamin C in citrus fruits). When a hot pepper is eaten, the brain responds to the burning sensation by raising the heart rate, increasing perspiration and releasing endorphins, which makes you feel good. Use hot peppers in soups, stews, chili, stir-fries, salads and salsas. Try a dash of cayenne pepper in your next hot chocolate for a pick me up.

Incorporating just one or two of these superfoods into your diet can make a difference in your health and well being. Why not try a couple next time you are in the supermarket?

About the Author
Chris Alderson is a writer for Lesbian Moms Today, a website for other lesbian moms, their families and friends to connect, talk about parenting, family, relationships, healthy living, gay-friendly travel, events and anything else.
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