Top Ten Picks for Healthy Superfoods

I know we all want to eat healthy. We all want to be well and feel good in our daily lives. But with our fast-food, no-time lifestyle, it's hard to always do so. Plus, it can be confusing, what with all the ads and papers everywhere saying one thing and then changing to another six months later. So what is healthy? What is good for you? How do you separate the hype from the genuine? In this article, I attempt to shed light on some popular Superfoods, and some foods and beverages you hear about everywhere. These are the real deal, baby. Not just a fad. Bearing in mind allowances for allergies and other dietary concerns, this is:

Crystal's Top Ten Superfoods!!

1.) Fruits and Berries
Blueberries have been in the public eye for quite some time now, having been shown to protect against free radicals and cancer. They're high in vitamin C, and a high-fiber, low-calorie snack. Pomegranate has received a lot of press lately, due to the very high antioxidant content. A new one on the market that looks promising is the acai berry (pronounced ah-sigh-ee). This tart berry has been pro ported to have the highest antioxidant levels of all fruits, and packs an anti-cancer wallop. I enjoy blueberries on my morning cereal or in smoothies, or straight from the carton. Pomegranate is convenient and tasty as a juice. PomWonderful is a great brand to try. Acai can be found usually in the bulk section of Natural Food stores, usually in dried form. I like it a lot in trail mix.

2.) Soybeans
Soy really is a nutritional powerhouse, and many people wrongfully cringe when they hear about it, picturing a block of pasty white tofu glaring at them from the kitchen counter. But there are so many options available on the market today, it's easy to find a soyfood for every palate. First of all, don't be afraid of tofu! It is high-quality protein, and can help protect the body from cancer. It can even help with menopause and hardening of the arteries! I enjoy it in stirfrys or baked as cutlets, or you can blend some up in a smoothie to add creamy protein. Tofu takes on any flavor that you add to it, so it can be used for both savory and sweet dishes. The possibilities are endless. Other good soyfoods are tempeh, or soynuts. Soynuts make a good, quick snack. One of the most palatable ways for young and old to enjoy soy is through veggie "meat" alternatives. There are burgers, cutlets and soy "meats" of every stripe available at your local grocery store, and I promise you won't be disappointed! Morningstar Farms is a great American company to try.

3.) Green, Orange, Yellow, Red Vegetables
Think color and freshness when choosing your vegetables. Green vegetables, such as spinach or broccoli, have a great deal of vitamin C and other trace vitamins, such as vitamin K, and have antioxidant properties. Your Mother was right. Eating fresh vegetables, as close to their natural state as possible, really is good for you. Orange, yellow, and red vegetables, such as squash, peppers and tomatoes, have high levels of beta carotene. Tomatoes have a special nutrient called lycopene, that protects against an array of illnesses. Try not to overcook your vegetables, as this destroys a lot of the vitamins and healthful compounds present. Enjoy salads and vegetables as often as you can for good health.

4.) Red Wine/ Red Grapes
Ok, so wine is a tricky subject. This is one where definitely less is more. I know some people do not drink, but studies have shown that a small glass or two of red wine a day can lower blood pressure and rejuvenate the body. For those that choose not to go this route, red grapes have many of the same properties. I have also seen out on the market red wine non-alcoholic supplements. I personally believe that the whole food is better than a pill any day. But a little sip once in a while can improve circulation and protect against cancer, so why not?

5.) Legumes
Legumes, beans, and lentils have a lot of fiber, protein, and complex (good) carbs. They fill you up, and are inexpensive. A friend of mine once referred to lentils as "nutritional bullets". For vegetarians, they are a high quality protein food choice. Experiment with hummus, putting chickpeas or kidney beans on salads, or adding beans to pasta. Have a bowl of split-pea soup. Enjoy 4-bean salad. There are so many varieties, almost everyone can find a favorite.

6.) Tea/ Kombucha/ Yerba Mate'
Ok, so this section gets more into stuff some people may not have tried, but I have found them all to be beneficial for my health. Tea is a healthful beverage, as many studies have shown. Green and white teas especially protect the body against free radicals, and don't leave most people with the coffee jitters. But have you tried yerbe mate'? Yerbe Mate is a South American herb that supposedly has the highest amount of antioxidants of all teas, that has a delightful roasty flavor. Also, a cold fermented tea that is definitely worth trying is kombucha. It is very high in probiotic nutrients and B-vitamins, and has a pleasant effervescence. These drinks do a lot for the body and mind, and are much better for you than cola.

7.) Oats
Truly one of nature's most healthful foods, oats are gentle on the system yet provide complete protein, fiber, and sustained energy to the consumer. Oatmeal is an extremely healthful breakfast that protects the heart. Oatmeal is unique in that is has a great deal of soluble fiber, which lowers cholesterol. In the winter, oatmeal makes for a satisfying breakfast, and is a staple in granola, pancakes, cookies, and breads.

8.) Quinoa (pronounced Keen-wah)
Quinoa, another grain, has the most iron of any vegetarian food source. This South-American ancient food is very high in protein, also. Look for it in health food stores in boxed "rice"-type mixes, or in bulk. It is also very inexpensive. Legend has it that quinoa was a revered staple of the Incan civilization, and was outlawed in later years by conquering rulers. It truly is "food of the gods".

9.) Flax
Flax, or flaxseed, has gotten a bit of press in recent years for it's health benefits. Flaxseed, like fish oil, is high in Omega-fatty acids, which protect against cancer and a host of other diseases. Flax is popular with some as it is a vegetarian source of this nutrition. Flax can be taken in capsule form, or in a liquid oil mixed into foods. I like making salad dressing with the oil and cider vinegar. Many cereals and breads out on the market today have flax in them.

10.) Water
Last but definitely not least, is water! Pure, clean water is not only a necessity, but every human's birthright on this planet. Water keeps us clean and healthy, and it's almost impossible to drink too much. Invest in a water filtration system. There are some very affordable pitchers and devices. I like Brita alot, and own one of their pitcher filtration systems. Buy fizzy water or add lemon or cucumbers to make your water more interesting. Get kids used to drinking water instead of sodas or juice boxes all the time. Water is your friend!

This is but a few of the many healthy foods out there. Listen to your body, and try to nourish it inside and out. Take a walk, stay spiritual, and laugh with family and friends a lot. Take it one day at a time, and pat yourself on the back once in while!