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We all know much of this but it is always useful to read it again!
(from Dr Hoffman)
Top Ten Superfoods of All Time!
By Esther Blum, MS, RD, CDN, CNS
Hey everyone- David Letterman has his top ten lists, along with Al Gore, so why not the nutritionists of the community?!? Here it is, the list you’ve been waiting for- the top ten foods of all time.
1. Flaxseeds: These tiny brown little seeds have been around for at least 1 million years. They are rich in plant estrogens called lignans that may lower breast cancer risk and act as powerful antioxidants. They are also believed to fight colon cancer. A recent study showed that regular consumption of flaxseed oil also improves bone density levels. Flaxseeds can be hard to digest, so grind them in a coffee grinder and sprinkle on salads, yogurt, oatmeal, or into a protein smoothie.
2. Sweet Potatoes: Rich in beta-carotene, potassium, vitamin C and fiber, sweet potatoes make a nutritious snack or a side dish. They are easy to digest, gluten-free, and an inexpensive way to stay healthy. Try making your own healthy French fries with these tubers by slicing them thinly, brushing them with coconut oil, and roasting them at 350 degrees for 45 minutes.
3. Fish: To discuss all of the benefits of eating fish could take days, but let’s keep things simple. Eating fish is good for you! Numerous studies document that eating fish 3-4 times per week prevents coronary artery disease, lowers blood pressure and cholesterol, promotes weight loss, and improve circulation. The Eskimos eat a diet that is derived from 60% fat, but have remarkably low levels of heart disease; not surprising considering that the source of fat is from the omega-3 oils in fish.
4. Raw Nuts and Seeds: Talk about a sugar buster! These little buggers are rich in magnesium, zinc, and selenium and consequently help relieve sugar cravings. They are nutrient-dense, containing both essential fatty acids and protein, which can help you achieve blood sugar balance when eating them regularly. Try sprinkling them on salads, yogurt, or grabbing a handful as a snack to boost your energy levels.
5. Green Tea: Green Tea is rich in antioxidants, making it an excellent cancer-preventative. It also controls inflammation, promotes weight loss, suppresses aging, controls high blood pressure, and prevents cancer and heart disease. A study at the University of Kansas showed green tea to contain 100 times the antioxidant strength of vitamin C, and 25 times that of vitamin E. Green tea can be brewed as a tea or thrown into your favorite smoothie, soup or vegetable dish for a unique flavor.
6. Garlic: Garlic is one of the most unique herbs on this planet with literally hundreds of health benefits! It is a natural antibiotic and an antifungal agent, helps lower blood pressure, boosts the immune system, balances blood sugar, prevents heart disease, fights intermittent claudication, prevents cancer, increases immunity in AIDS patients, and fights inflammation. Chop it up, roast it, and throw it into your favorite dish for superb health benefits. Check out the website article on garlic for an in-depth discussion on this incredible food.
7. Berries: Rich in phytochemicals, berries are an anti-cancer food. Their bright colors actually contain nutrients that help scavenge free radicals and protect the body from oxidative damage. Not to mention they taste good! Berries should be rinsed well before serving, preferably with a pesticide rinse to remove any residues. Purchase them in season for cost-effectiveness or buy the organic frozen varieties and enjoy them year round.
8. Tomatoes: Rich in lycopene, potassium and Vitamin C, tomatoes contain potent antioxidant levels. They are also proven cancer-fighters; a 1999 study in the International Journal of Cancer found that cooked tomatoes and to a lesser extent raw tomatoes were inversely associated with the risk for prostate cancer.
9. Bitter Greens: Before the days of fiber supplements, bitter greens were often served after meals in the form of a medicinal soup as a powerful digestive aid. Arugula, endive, escarole, Swiss chard, watercress, broccoli rabe, collards, dandelion, mustard greens, kale and radicchio all fall under the category of bitter greens. These vegetables help detoxify the liver, boost the immune system, and fight inflammation in the body. Cooking the greens will reduce the bitter flavor and increase their digestibility.
10. Shiitake Mushrooms: In Japan, shiitakes are used for treating breast cancer to increase resistance to disease. Shiitakes increase the body’s ability to eliminate foreign substances and they also aid in vitamin D production and utilization. Dried shiitakes (which are readily available in this country; fresh ones are a rarity) are best used in soup, stocks, and broths.
(from Dr Hoffman)
Top Ten Superfoods of All Time!
By Esther Blum, MS, RD, CDN, CNS
Hey everyone- David Letterman has his top ten lists, along with Al Gore, so why not the nutritionists of the community?!? Here it is, the list you’ve been waiting for- the top ten foods of all time.
1. Flaxseeds: These tiny brown little seeds have been around for at least 1 million years. They are rich in plant estrogens called lignans that may lower breast cancer risk and act as powerful antioxidants. They are also believed to fight colon cancer. A recent study showed that regular consumption of flaxseed oil also improves bone density levels. Flaxseeds can be hard to digest, so grind them in a coffee grinder and sprinkle on salads, yogurt, oatmeal, or into a protein smoothie.
2. Sweet Potatoes: Rich in beta-carotene, potassium, vitamin C and fiber, sweet potatoes make a nutritious snack or a side dish. They are easy to digest, gluten-free, and an inexpensive way to stay healthy. Try making your own healthy French fries with these tubers by slicing them thinly, brushing them with coconut oil, and roasting them at 350 degrees for 45 minutes.
3. Fish: To discuss all of the benefits of eating fish could take days, but let’s keep things simple. Eating fish is good for you! Numerous studies document that eating fish 3-4 times per week prevents coronary artery disease, lowers blood pressure and cholesterol, promotes weight loss, and improve circulation. The Eskimos eat a diet that is derived from 60% fat, but have remarkably low levels of heart disease; not surprising considering that the source of fat is from the omega-3 oils in fish.
4. Raw Nuts and Seeds: Talk about a sugar buster! These little buggers are rich in magnesium, zinc, and selenium and consequently help relieve sugar cravings. They are nutrient-dense, containing both essential fatty acids and protein, which can help you achieve blood sugar balance when eating them regularly. Try sprinkling them on salads, yogurt, or grabbing a handful as a snack to boost your energy levels.
5. Green Tea: Green Tea is rich in antioxidants, making it an excellent cancer-preventative. It also controls inflammation, promotes weight loss, suppresses aging, controls high blood pressure, and prevents cancer and heart disease. A study at the University of Kansas showed green tea to contain 100 times the antioxidant strength of vitamin C, and 25 times that of vitamin E. Green tea can be brewed as a tea or thrown into your favorite smoothie, soup or vegetable dish for a unique flavor.
6. Garlic: Garlic is one of the most unique herbs on this planet with literally hundreds of health benefits! It is a natural antibiotic and an antifungal agent, helps lower blood pressure, boosts the immune system, balances blood sugar, prevents heart disease, fights intermittent claudication, prevents cancer, increases immunity in AIDS patients, and fights inflammation. Chop it up, roast it, and throw it into your favorite dish for superb health benefits. Check out the website article on garlic for an in-depth discussion on this incredible food.
7. Berries: Rich in phytochemicals, berries are an anti-cancer food. Their bright colors actually contain nutrients that help scavenge free radicals and protect the body from oxidative damage. Not to mention they taste good! Berries should be rinsed well before serving, preferably with a pesticide rinse to remove any residues. Purchase them in season for cost-effectiveness or buy the organic frozen varieties and enjoy them year round.
8. Tomatoes: Rich in lycopene, potassium and Vitamin C, tomatoes contain potent antioxidant levels. They are also proven cancer-fighters; a 1999 study in the International Journal of Cancer found that cooked tomatoes and to a lesser extent raw tomatoes were inversely associated with the risk for prostate cancer.
9. Bitter Greens: Before the days of fiber supplements, bitter greens were often served after meals in the form of a medicinal soup as a powerful digestive aid. Arugula, endive, escarole, Swiss chard, watercress, broccoli rabe, collards, dandelion, mustard greens, kale and radicchio all fall under the category of bitter greens. These vegetables help detoxify the liver, boost the immune system, and fight inflammation in the body. Cooking the greens will reduce the bitter flavor and increase their digestibility.
10. Shiitake Mushrooms: In Japan, shiitakes are used for treating breast cancer to increase resistance to disease. Shiitakes increase the body’s ability to eliminate foreign substances and they also aid in vitamin D production and utilization. Dried shiitakes (which are readily available in this country; fresh ones are a rarity) are best used in soup, stocks, and broths.
