Monday, October 18, 2010

Become A Superhero Just by Eating These Ten Foods!

Even if only a Superhero in the eyes of your doctor.  You can REALLY boost your immune system, strength, stamina, and just feel a whole lot better than you probably do just by eating these ten foods on a regular basis.  It also can't hurt to quit drinking like a fish, smoking like a chimney, and eating such huge amounts of fat and salt.

Drum roll please.... Presenting the SUPERFOODS!

Avocados contain healthy, satisfying fats proven to lower cholesterol by about 22 percent.  Just one has more than half the fiber and 40 percent of the folate you need daily, which reduces your risk of heart disease.  Adding avocado to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.

Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.  That same habit may also reduce your risk of breast cancer.  The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.

One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C. Zap it! Preserve up to 90 percent of broccoli's vitamin C by microwaving. 

Just one-fourth of an ounce of 70 % cocoa dark chocolate each day can reduce blood pressure in otherwise healthy individuals.  Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels. The higher cocoa % the better.  Look for 70% and above for the most in health benefits.

Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.  Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.  Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.

One lemon has more than 100 percent of your daily allowance of vitamin C. Vitamin C helps increase "good" HDL cholesterol levels and it even strengthens bones. Citrus flavonoids found in lemons helps to inhibit the growth of cancer cells and also act as an anti-inflammatory. Adding a slice of lemon to your green tea increases your body's ability to absorb the antioxidants in the tea by about 80 percent according to scientists at Stanford University.

Salmon is a great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.  A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss.  Always look for wild salmon over farm-raised salmon as the farm-raised can contain 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.  Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.  Spinach is a healthy, flavorless addition to any smoothie. You won't taste it!

One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily. Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.  One red potato contains 66 micrograms of cell-building folate.

Walnuts contain more omega-3 fatty acids than any other nut.  Omega-3s improve mood, fight cancer, and protect against sun damage.  The antioxidant melatonin, found in walnuts, helps to regulate sleep.

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