List of Super foods and the natural Power they contain... provides you with a list of super foods that can added to every diet menus. These foods recognize the latest development in what is known as 'super foods' as natural foods that are packed with nutritional benefits.

As you may know most of the foods in your diet do not come in the form of natural foods. Even when a natural food is used as the recipe base, the end result is generally fried or sauced-up to the state of an unhealthy diet.

Life-Altering Superfoods

Keep in mind that your body contains your food processor. Foods that are eaten in their natural forms are the foods that Mother Nature designed your body to process in the most efficient manner and means.

So, imagine a food powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood. Not to mention that there are no side effects? You'd surely stock up on a lifetime supply. I know I would.

Guess what? These life-altering superfoods are available right now in your local supermarket.

Read on for your list of super foods....

Top 10 Super foods and More!

This list of super foods is simply amazing. Everyday foods that are all super foods when added to your everyday eating and have a huge amount of benefit to your health and energy levels wether you are wanting to lose your flab belly or just wanting to eat correctly. These top 10 super foods will also boost your immune system.

It is recommended that you start with 1 - 2 servings of super foods per day and adding 1 more each day until you reach the daily recommendation of 8 - 10 servings per day.

1. Apples

Research suggests that apples are definately in the list of super foods as they may reduce the risk of colon cancer, prostate cancer and lung cancer.The fiber content, while less than in most other fruits, helps regulate bowel movements and may thus reduce the risk of colon cancer. They may also help with heart disease, weight loss and controlling cholesterol, as they do not have any cholesterol, have fiber, which reduces cholesterol by preventing reabsorption, and are bulky for their caloric content like most fruits and vegetables.

2. Advocado

Approximately 75% of an avocado's calories come from fat, most of which is monounsaturated fat. Avocados also have 60% more potassium than bananas. They are rich in B vitamins, as well as vitamin E and vitamin K. They have the highest fiber content of any fruit - including 75% insoluble and 25% soluble fiber.

3. Beans

The humble baked bean is one of the range of superfoods as well and it is a nutritional powerhouse of protein, fibre, iron and calcium. It contains carbohydrate that, like that in apples, is of the low GI variety.

The insoluble fibre in baked beans is not digested but moves into the large intestine, or colon, where bacteria act on it and produce short-chain fatty acids.

These fatty acids are thought to nourish the colon lining and protect it from carcinogenic (cancer-causing) invaders.

4. Blueberries

Are one of my favourite superfoods as everytime I eat them I feel fantastic. They are high in Antioxidants and phytoflavinoids. As well as high in potassium and vitamin C. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

5. Broccoli

Is an amazing vegetable and even though the kids don't like them, there are incredible and they too are one of the superfoods. Broccoli is high in vitamin C and soluble fiber and contains multiple nutrients with potent anti-cancer properties.A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer. Broccoli leaf is also edible and contains far more betacarotene than the florets.

Broccoli is usually boiled or steamed, but may be eaten raw and has become popular as a raw vegetable in hors-d'oeuvre trays. Although boiling has been shown to reduce the levels of suspected anticancer compounds in broccoli, other preparation methods such as steaming, and stir-frying have been shown not to reduce the presence of these compounds.

Broccoli is also high in vitamin K.

6. Cinnamon

Cinnamon is treated as a tasty treat yet as one of the superfoods is an effective natural rememdy for all kinds of digestive complaints such as flatulence, diarhea, nausea and cramps. Cinnamon tea is also an anti-spasmodic making it good for preventing internal cramping (during your period) and “night cramps” of the leg, calf and foot.

Research also suggests that cinnamon regulates blood sugar, inhibits cancer cells and is an anti-inflammatory.

7. Dark chocolate

Dark and Raw Chocolate are too on the list of superfoods too, it is high in antioxidants known as flavonoids, dark chocolate delivers an awesome nutritional wallop. Studies show that modest amounts–no more than 1 to 2 ounces–eaten every day can reduce risk of blood clots, lower blood pressure, increase endurance, improve skin quality, and even sharpen problem-solving skills.

8. Garlic

Eating half a clove daily can help guard against cancer; some studies suggest it may also lower cholesterol levels.

9. Honey

Raw honey which contains enzymes, phytonutrients, resins and propolis--bee glue. This unique combination of properties makes it versatile not only as a food, but as an anti-bacterial agent.

As a food, raw honey can raise antioxidant levels in the body, restore muscle glycogen after a workout and help lower cholesterol and the risk of certain cancers.

10. Oats

Oat bran is the outer casing of the oat. Its consumption is believed to lower LDL ("bad") cholesterol, and possibly to reduce the risk of heart disease.

Oats contain more soluble fiber than any other grain, resulting in slower digestion and an extended sensation of fullness.[citation needed] One type of soluble fibre, beta-glucan, has proven to help lower cholesterol.

Oat is the only cereal containing a globulin or legume-like protein, avenalin, as the major (80%) storage protein.

The list of super foods continues...

11. Olive oil

Several large studies suggest that the monosaturated fat in olive oil is good for the heart. Olive oil lowers bad cholesterol levels and increases the good levels.

Olive oil is also rich in antioxidants - it's probably one of the key protective aspects of the so-called Mediterranean diet.

Watch out for the calories - a little goes a long way. A tablespoon of olive oil contains 120 calories, which is the same as a large slice of bread and butter.

12. Oranges

Contains vitamin C which helps your body fight cancers (lung, cervical, esophagus & stomach). Rich in bioflavonoids.

13. Pomegranates

Recent clinical trials have found that pomegranate juice is effective in reducing the risk of heart disease, lowering blood pressure and treating prostate cancer. Researchers at Mindlab International at the University of Sussex recently uncovered an unexpected health benefit during a study – pomegranate juice also helps increase sex drive in men and women.

14. Pumpkin

Research suggests that chemical compounds found in pumpkin promote regeneration of damaged pancreatic cells, resulting in increased bloodstream insulin levels. According to the research team leader, pumpkin extract may be "a very good product for pre-diabetic people, as well as those who already have diabetes," possibly reducing or eliminating the need for insulin injections for some type-1 diabetics. It is unknown whether pumpkin extract has any effect on diabetes mellitus type 2, as it was not the subject of the study.

15. Spinach

Spinach absolutely has to be a superfood, the food and nutritional value is incredible. It is known as a rich source of iron and calcium. According to the United States Department of Agriculture, a 180 gram serving of boiled spinach contains 6.43 mg of iron, whereas one 170 gram ground hamburger patty contains at most 4.42 mg. Thus spinach does contain a relatively high level of iron, compared to other vegetable and meat sources.

The iron in spinach is poorly absorbed by the body unless eaten with vitamin C. The type of iron found in spinach is non-blood (non-heme), a plant iron, which the body does not absorb as efficiently as blood (heme) iron, found in meat.

Spinach also has a high calcium content. However, the oxalate content in spinach binds with calcium decreasing its absorption. By way of comparison, the body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach.

Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorus, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium.

16. Green Tea

Green tea is a type of tea made solely with the leaves of Camellia sinensis, that has undergone minimal oxidation during processing. Green tea originates from China and has become associated with many cultures in Asia from Japan to the Middle East. Recently, it has become more widespread in the West, where black tea is traditionally consumed. Many varieties of green tea have been created in countries where it is grown. These varieties can differ substantially due to variable growing conditions, processing and harvesting time.

Over the last few decades green tea has been subjected to many scientific and medical studies to determine the extent of its long-purported health benefits, with some evidence suggesting regular green tea drinkers may have lower chances of heart disease and developing certain types of cancer. Green tea has also been claimed useful for weight loss management.

17. Tomatoes

The mere tomato too, is an amazing superfood and so very yummy. Contain lycopenes - an antioxidant more potent than vitamin C. Stimulates immune function and may slow degenerative diseases.

18. Walnuts

Nuts are generally full of essential vitamins, minerals and fibre. Recent studies suggest that eating a small handful of nuts four times a week can help reduce heart disease and satisfy food cravings.

19. Wild salmon

We know that the omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer's. There is some evidence to show that it reduces depression as well.

20. Yoghurt

Yogurt is an easily absorbed source of calcium. It's also a useful milk subsitute for people who can't digest large amounts of milk sugar called lactose.

Yogurt has long been credited with a range of therapeutic benefits, many of which involve the health of the large intestine and the relief of gastrointestinal upsets.

The bacteria Lactobacillus GG, added to some yoghurt, are not digested, and reach the large intestine intact where they top up the other friendly bacteria living there.

The friendly bacteria fight harmful bacteria, including Clostridium difficile that can cause diarrhoea after a course of antibiotics.

As you can see, the list of supoer foods is huge, these foods are very powerful and have an amazing range of health benefits. We all need to incorporate these superfoods into our daily diet. There is definately 1, 2, 3 and hopefully 10 or so superfoods that you like and can just start eating and watch how great you will start to feel.

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