Tuesday, March 10, 2009

Super Foods

There is an increased amount of talk about Super Foods these days in the media. Although foods have been around for thousands of years, science is just emerging which is identifying some of the chemical compounds and health benefits they can have for the body. This trend seems to be moving from the periphery to mainstream. In fact today, a new advertising campaign launched by Quaker Oats talks about oats as a "super grain".
So, what is a superfood? A superfood is a food that provides high nutrient density. They have significantly higher levels of vitamins, minerals, and other health promoting compounds, like phytonutrients than regular foods. And, superfoods deliver these unusually high levels of nutrients in two or more classes of nutrients. So basically, you eat a little, and get a lot!

So, lets make a list of our thoughts on top SuperFoods, which we will discuss in this blog. This list is based on the nutrient density of these foods, that is the nutrition provided per calorie. The scope of the nutrition includes vitamins and minerals, but we will also take into consideration antioxidant capacity, omega-3 fatty acids and other nutrients. As you will note, many of these superfoods have a bright coloration, which is an indicator of the nutrients that are within as we briefly discussed in the "color code" entry.
  1. Bananas - high in potassium and B6 vitamins
  2. Beans (red & black) - High in protein and phytochemicals
  3. Blueberries - High in anthrocyanins (an antioxidant phytonutrient)
  4. Broccoli - Rich in beta-carotene and vitamin C
  5. Cacao (raw chocolate) - Very high source of antioxidants
  6. Cranberries - High in vitamin C and antioxidant phytonutrients
  7. Flax seeds - Highest plant source of omega-3 fatty acids
  8. Kelp - oaded with wide array of minerals from the sea
  9. Oats - High in fiber, rich source of minerals and phytonutrients
  10. Papaya - Prodigestive enzymes, antioxidant carotenes, flavonoids, and vitamin C
  11. Pumpkin - Loaded with beta-carotene
  12. Spinach - Rich in folic acid and vitamin K
  13. Sweet Potatoes - High in fiber, Vitamins A, C, and B6, plus potassium & manganese
  14. Tea (green & black) - High in polyphenols, potent antioxidants
  15. Wheat Germ - rich in B vitamins, vitamin E, enzymes, and minerals
  16. Yogurt - High in protein, calcium, enzymes, and active bacterial cultures

1 comment:

anna said...

This makes them the perfect solution for people who have slow metabolism and are prone to obesity. Its a good idea to combine the fruits, vegetables and proteins, which give you energy and lose weight without problems.

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