Diet and Nutrition: Super Foods

Nutritionists often offer conflicting advice from each other. Many guidelines are similar. Guidelines may vary, but they often overlap. Every food provides something different. Foods that are rich sources of protein, fiber, vitamins, minerals and phytonutrients are the powerhouses of a successful nutrition plan. Experts claim that the trick is to include a variety of the best "super" or "power" foods in a nutrition plan..

Chances are that every diet and nutrition expert that you ask will give you a different list of super foods. I looked at three reliable sources and found that they did have similar foods listed on their lists of super foods, but there were variables. Following are the foods listed on each sources and a brief description the super food benefits.

Everyday Health listed 13 super foods including: avocados, apples, blueberries, cabbage, fish, garlic, mushrooms, almonds, eggs, flaxseed's, pomegranate, red wine and dark chocolate.'

Webmd's list of "Superfoods" included: beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, turkey, walnuts and yogurt.

Dr. Nicholas Perricone has these ten superfoods for Age Defying Beauty on the Oprah Winfrey website (oprah.com)" Acia fruit, anything in the "Allium Family", barley, green foods, buckwheat, beans and lentils, hot peppers, nuts and seeds, sprouts , yogurt and kefir

Acai Fruit: Berry is a nutritious, powerful food.Juice can be found in health and gourmet stores.

Avocados contain healthful monounsaturated fat. This substance has been linked to reduced cancer risk, heart disease and diabetes. Everyday Health quotes Ed Bauman, Ph.D., director of Bauman College as saying, "Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are excellent for heart disorders. Avocados contained fiber and lutein. Lutein is an antioxidant linked to eye and skin health.

Apples: The old familiar saying "An apple a day keeps the doctor away" turns out to be true, according to J Bowden, Ph.D., C.N.S., and author of "the 150 Healthiest Foods on Earth, reports Everyday Health. Apples contain powerful antioxidants, including quercetin and catechin. The antioxidants protect cells from damage, reducing risk of cancer and cardiovascular disease.

Beans, Buckwheat, Barley and Oats: These high fiber foods help to regulate cholesterol and blood sugar.

Blueberries: Called anti aging superstars, nutrient rich blueberries are loaded with antioxidants. shown to improve vision and brain function. According the Everyday Health, studies show that eating blueberries can slow impairment in memory and motor coordination. Motor skills and memory loss often go along with aging, blueberries reduce inflammation. Inflammation is linked to many diseases, including Alzheimer's, Parkinson's, Heart Disease and Diabetes. Blueberries have a history of medicinal use by Native Americans. Tiny blueberries have the synergy many nutrients. Steven Pratt, MD, who wrote "SuperFoods RX: Fourteen Foods That Will Change Your Life, said "There's vitamin C, folic acid, fiber, carotenoids, and hundreds of other compounds in this one small fruit. Blueberries also have a very thick skin, which is where nature packs most of its nutrients."

Cabbage: Cabbages is in the BASIC family of vegetables, which includes broccoli and bok choy. Brassica vegetables contain compounds called indoles. Indoles have been shown to be anti cancer compounds. Cabbage reduces cancer risk, stimulates the immune system kills viruses and bacteria and is a blood purifier. Red cabbage has the added benefit of a healthy dose of anthocyanins, a powerful antioxidant with anticancer punch.

Fish and Fish Oil: The American Heart Association recommends at least two servings of fish weekly to cut the risk of heart disease, Cancer, Alzheimer's stroke, diabetes, arthritis and possibly even depression. Fish with the highest levels of omega 3s include wild salmon, herring and sardines. Avoid mercury containing fish such as shark, swordfish, king mackerel, tilefish and albacore tuna.

Garlic: the National Cancer Institute lists garlic as one of the top foods with potential cancer preventative properties. Garlic is also antibacterial and antiviral, so that can boost resistance with colds and infections.

Mushrooms: Mushrooms are an ancient remedy in Eastern medicine. Mushrooms boost the immune system. In Asia mushrooms are used to counteract the toxic side effects of cancer treatment, including chemotherapy and radiation.

Almonds, Walnuts, Nuts: Almonds and Walnuts, as well as most nuts, have substances that lower cholesterol. The FDA says that eating 1.5 ounces of nuts may reduce the risk of heart disease, when used in moderation as part of a low fat diet.

Dark Chocolate. Dark, bitter chocolate offers more benefits than mild chocolate. Chocolate contains flavonoids and antioxidants.

Eggs: Eggs are one of the best sources of protein, containing ail nine essential amino acids. People often avoid the yolks, but eggs yolks contains choline, which protects the heart, brain and prevents cholesterol and fat accumulation in the liver.So eat the whole egg, including the yolk.

Flaxseeds: Flaxseed is a centuries old remedy. They contain alpha-linolenic acid, which is an essential fatty acid that helps to reduce inflammation. Flax seeds have excellent nutritional value, with usable protein, fatty acids and minerals.

Green Foods: Barley and wheat grasses, in powder, tablet or juice form, are high in nutrients.

Hot Peppers: Bell and chili peppers have antioxidants, vitamin C and are fat burners.

Orange

Pomegranates: Deep red pomegranates, with their nutrient rich kernels pack up to three times the antioxidants of red wine and green tea. Pomegranate juice has been shown to reduce plaque in the arteries.there is research that shows long term consumptions of the juice may protect against cancer and slow aging.

Pumpkin

Red Wine: A small amount of daily alcohol increases HDL cholesterol and reduces blood clot risk. Red wine provides cardiovascular benefits with it';s powerful antioxidants, reservatrol and saponins. Limit to one drink daily. More than one daily increase risk of high blood pressure.

Spinach

Tomato: Rich in Lypocene which research has shown to have anticancer, and heart-protective effects. Other sources of lycopene include: watermelon, red grapefruit and canned baked beans.

Yogurt, Kefir and other low fat diary products are excellent sources of protein and calcium. Calcium strengthens bones and teeth, helps muscles contract the help the heart beat. There is research showing that calcium lowers risk of colon polyps. Purdue University researchers show that women who get at least 1,000 milligrams of calcium daily showed an overall decrease in body weight. Cultured foods contain healthful bacteria.

These foods were the findings on only three lists. If you looked at different lists, you would probably find differences and similarities. The key seems to be to add as many nutrient rich foods to your diet as possible. Get in the habit of substituting some of these healthy power house foods for some of the less healthy choices you may be making and you will reap the health benefits.

This article is not intended as medical advice. If you have a medical condition, please consult you doctor.