Top Ten Superfoods
Here's a list of the top 10 superfoods - and they're more common than you think.
- Salmon – a great source of omega-3 fats which is good for the heart. A good source of protein and Vitamin D as well. Salmon and other oily fish are well known for their role in reducing heart disease risk, improving mood and reducing inflammation in the body.
- Red Bell Peppers – one red bell pepper has twice as much vitamin C as an orange. The vitamin C helps clear your body of free radicals and keeps your skin healthy and strong. Also, it helps prevent arthritis or slow down the disease. Red bell peppers also provide beta-carotene and lycopene, which are known to decrease risks of eye diseases like cataracts.
- Spinach – Popeye was definitely right about spinach! Spinach is filled with antioxidants, with vitamin C and beta-carotene, as well as lutein and zeaxanthin – a pair that acts like sunscreen for your eyes and guards against macular degeneration. One cup of fresh leaves of spinach also provides almost double the daily requirement for vitamin K - which plays an important role in cardiovascular and bone health. Moreover, spinach is a great source of iron – which keeps the hair and nails strong and healthy.
- Oats – whole grain oats are one of the top sources of soluble fiber, which lowers cholesterol and helps keep blood sugar levels under control.
- Blueberries – it all lies in the color. The deep blue hue is a result of flavanoids – natural compounds that protect the brain's memory-carrying cells from the damaging effects of oxidation and inflammation. Since it's one of the best sources of flavonoids, it helps preserve memory function. In addition to this, just like other berries, blueberries contain high water content, which makes them hydrating for your skin and other cells of the body.
- Apples – there's this saying that has been passed on from generation to generation that an apple a day keeps the doctor away! Why? Apples are packed full of antioxidants especially vitamin C for healthy skin and gums – one apple provides a quarter of your daily requirement of vitamin C.
- Bananas – it's a tale when they say bananas are fattening. They are slightly higher in energy than other fruits but the calories come mainly in carbohydrate, which is excellent for recharging before, during, and after exercise. These bananas are packed with antioxidants, which shields cells in the body against damage from free radicals that can cause heart disease and cancer. Also, it's packed with potassium that helps lower blood pressure and vitamin B6 for healthy skin and hair.
- Seeds and nuts – these are commonly full of essential vitamins, minerals and fiber. Eating a small handful of nuts and seeds 4 times a week can help reduce heart disease and satisfy food cravings.
- Yogurt – an easily absorbed source of calcium, protein, vitamin B12 and riboflavin. But it's the probiotics found in yogurt that are most beneficial to your health. Probitoics are healthy bacteria with many benefits promoting a healthy gut and protecting the immune system.
- Ginger – has a long history of medicinal use. It contains gingerol which gives ginger its flavor. Gingerol helps defend against cancer, particularly bowel cancer, as well as boosting immune function and helping to fight infection in our bodies.