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Message: <blockquote data-quote="dwpsg" data-source="post: 12205540" data-attributes="member: 381881">The 13 Most Powerful Super FoodsBy Amy Paturel, M.S., M.P.H. <img src="https://mail.google.com/mail/?ui=2&ik=f987e05346&view=att&th=125d9f537bb73233&attid=0.2&disp=emb&realattid=0.1&zw" alt="" class="fr-fic fr-dii fr-draggable " style="" />     Why Are They So Super? Ask  five nutritionists to rate the 13 most powerful  foods and you'll get  five different lists, but many of the selections  will overlap. Why?  Because every food provides something different:  Some are a rich source  of protein or fiber but void of many vitamins  and minerals, while others  contain disease-fighting phytonutrients,  vitamins and minerals, but no  protein. The trick, claim experts, is to  get a variety of the best  foods. The following 13 power foods are a  good place to start.Avocados <img src="https://mail.google.com/mail/?ui=2&ik=f987e05346&view=att&th=125d9f537bb73233&attid=0.10&disp=emb&realattid=0.2&zw" alt="" class="fr-fic fr-dii fr-draggable " style="" />     Sure  they're high in fat, but avocados contain healthful  monounsaturated  fat, which has been linked to a reduced risk of cancer,  heart disease,  and diabetes. "Avocados aid in blood and tissue  regeneration, stabilize  blood sugar, and are excellent for heart  disorders," says Ed Bauman,  Ph.D., director of Bauman College . They're  loaded with fiber (11 to 17  grams per fruit) and are a good source of  lutein, an antioxidant linked  to eye and skin health.Apples <img src="https://mail.google.com/mail/?ui=2&ik=f987e05346&view=att&th=125d9f537bb73233&attid=0.6&disp=emb&realattid=0.3&zw" alt="" class="fr-fic fr-dii fr-draggable " style="" />     "An  apple a day really does keep the  doctor away," says Jonny Bowden,  Ph.D., C.N.S., author of The 150  Healthiest Foods on Earth. Apples are  loaded with the powerful  antioxidants quercetin and catechin, which  protect cells from damage -  that means a reduced risk of cancer and  cardiovascular disease,  especially if you eat the skin. Research shows  that the apple peel  contains five times more polyphenols than the flesh.  Apples and their  skins pack a lot of fiber too (about twice that of  other common fruits,  including peaches, grapes, and grapefruit), which  may help fight the  battle of the bulge.Blueberries <img src="https://mail.google.com/mail/?ui=2&ik=f987e05346&view=att&th=125d9f537bb73233&attid=0.9&disp=emb&realattid=0.4&zw" alt="" class="fr-fic fr-dii fr-draggable " style="" />     Antiaging  superstars, blueberries  are loaded with antioxidants, especially  anthocyanins, which have been  shown to improve vision and brain  function. Studies show that eating  blueberries slows impairments in  motor coordination and memory that  accompany aging. These little berries  also reduce inflammation, which  is inextricably linked with virtually  every chronic disease from  Alzheimer's and Parkinson's, to diabetes and  heart disease. Other  studies show that blueberries have much greater  anticancer activity  than other fruits. Cabbage <img src="https://mail.google.com/mail/?ui=2&ik=f987e05346&view=att&th=125d9f537bb73233&attid=0.4&disp=emb&realattid=0.5&zw" alt="" class="fr-fic fr-dii fr-draggable " style="" />     In  the vegetable world, the Brassica  genus reigns supreme, and the cabbage  is the most impressive of the  lot. Brassica vegetables (including  broccoli, bok choy) contain  compounds called indoles, which have been  shown to reduce the risk of  cancer dramatically. "Eating cabbage more  than once a week cut men's  colon cancer odds by 66 percent," says  Bauman. "Cabbage also stimulates  the immune system, kills bacteria and  viruses, and is a good blood  purifier." If you go for the red variety,  you'll also get a healthy  dose of anthocyanins (the same pigment  molecules that make blueberries  blue), another powerful antioxidant with  an anticancer punch. Fish and Fish Oil <img src="https://mail.google.com/mail/?ui=2&ik=f987e05346&view=att&th=125d9f537bb73233&attid=0.3&disp=emb&realattid=0.6&zw" alt="" class="fr-fic fr-dii fr-draggable " style="" />     Eating  fish helps cut the risk of  heart disease, cancer, Alzheimer's, stroke,  diabetes, and arthritis.  The fatty varieties may also help alleviate  depression. The American  Heart Association recommends that adults eat at  least two fish meals  per week, especially wild salmon, herring, and  sardines, because those  varieties provide the most heart-healthy omega  3s. Avoid  mercury-containing varieties like shark, swordfish, king  mackerel,  tilefish, and albacore tuna, says Roberta Anding, M.S., R.D.,  national  spokesperson for the American Dietetic Association. (Chunk  light tuna  is okay.) Garlic <img src="https://mail.google.com/mail/?ui=2&ik=f987e05346&view=att&th=125d9f537bb73233&attid=0.5&disp=emb&realattid=0.7&zw" alt="" class="fr-fic fr-dii fr-draggable " style="" />     Research  shows that garlic lowers  total cholesterol and triglyceride (blood fat)  levels, helping prevent  clogged arteries. "Two to three cloves a day  cut the odds of subsequent  heart attacks in half for heart disease  patients," says Bauman.  "Garlic also tops the National Cancer  Institute's list of potential  cancer-preventive foods." Whole baked  garlic helps detoxify the body of  heavy metals like mercury (from fish)  and cadmium. Garlic also acts as  an antibacterial and antiviral,  boosting resistance to stress-induced  colds and infections. Can't stand  garlic breath? Chew on a sprig of  parsley.Mushrooms  <img src="https://mail.google.com/mail/?ui=2&ik=f987e05346&view=att&th=125d9f537bb73233&attid=0.11&disp=emb&realattid=0.8&zw" alt="" class="fr-fic fr-dii fr-draggable " style="" />   Used  for centuries in Eastern  medicine, mushrooms have powerful effects on  the immune system -  especially the maitake, shiitake, and reishi  varieties. "Mushrooms such  as maitake help prevent and treat cancer,  viral diseases, high  cholesterol, and high blood pressure," says Bauman.  In fact, mushrooms  are used as an adjunctive cancer treatment  throughout Asia because of  their ability to counteract the toxic effects  of chemotherapy and  radiation while simultaneously shrinking tumors.  What's more, Japanese  researchers have found that regularly eating  shiitake mushrooms lowers  blood cholesterol levels up to 45 percent.Almonds <img src="https://mail.google.com/mail/?ui=2&ik=f987e05346&view=att&th=125d9f537bb73233&attid=0.12&disp=emb&realattid=0.9&zw" alt="" class="fr-fic fr-dii fr-draggable " style="" />     Almonds  are loaded with fiber and  monounsaturated fat, both of which have been  shown to lower  cholesterol. According to the Food and Drug  Administration, eating 1.5  ounces of most nuts, including almonds, as  part of a diet low in  saturated fat and cholesterol may reduce the risk  of heart disease. And  even though almonds are relatively high in fat and  calories, studies  show that eating almonds can actually help with  weight loss (their  protein, fiber, and monounsaturated fats provide the  feeling of  fullness, preventing overeating).Eggs <img src="https://mail.google.com/mail/?ui=2&ik=f987e05346&view=att&th=125d9f537bb73233&attid=0.13&disp=emb&realattid=0.10&zw" alt="" class="fr-fic fr-dii fr-draggable " style="" />     The  best protein source on the  planet, eggs consistently outrank milk,  beef, whey, and soy in the  quality of protein they provide. In addition  to containing all nine  essential amino acids, eggs are loaded with  nutrients. "And for God's  sake, eat the yolks," says Bowden. People  avoid the yolks because they  fear cholesterol, but egg yolks contain  choline, which helps protect  heart and brain function and prevents  cholesterol and fat from  accumulating in the liver.Flaxseeds <img src="https://mail.google.com/mail/?ui=2&ik=f987e05346&view=att&th=125d9f537bb73233&attid=0.8&disp=emb&realattid=0.11&zw" alt="" class="fr-fic fr-dii fr-draggable " style="" />     Loaded  with alpha-linolenic acid, an  essential fatty acid that helps reduce  inflammation, flaxseed has been  used for centuries for medicinal and  health reasons. Gandhi himself  proclaimed, "Wherever flaxseed becomes a  regular food item among the  people, there will be better health." Bauman  adds, "The seed itself has  terrific nutritional value, very usable  protein, tremendous fatty  acids, and minerals like magnesium, potassium,  and zinc." Additionally,  they're a great source of fiber.Pomegranates <img src="https://mail.google.com/mail/?ui=2&ik=f987e05346&view=att&th=125d9f537bb73233&attid=0.7&disp=emb&realattid=0.12&zw" alt="" class="fr-fic fr-dii fr-draggable " style="" />     Pomegranates  have up to three times  the antioxidants of red wine and green tea - and  the juice has been  shown to reduce artery-clogging plaque, which in  turn prevents heart  disease and stroke. Research shows that long-term  consumption of  pomegranate juice may also help slow aging and protect  against cancer. Red Wine <img src="https://mail.google.com/mail/?ui=2&ik=f987e05346&view=att&th=125d9f537bb73233&attid=0.14&disp=emb&realattid=0.13&zw" alt="" class="fr-fic fr-dii fr-draggable " style="" />     A  small amount of any kind of  alcohol each day does your heart good by  increasing HDL cholesterol and  reducing the risk of blood clots. "Red  wine also contains powerful  antioxidants, reservatrol and saponins,  which may provide additional  cardiovascular benefits," says Anding.  Resist a refill, however: More  than one drink daily has been linked to  high blood pressure.Dark Chocolate <img src="https://mail.google.com/mail/?ui=2&ik=f987e05346&view=att&th=125d9f537bb73233&attid=0.1&disp=emb&realattid=0.14&zw" alt="" class="fr-fic fr-dii fr-draggable " style="" />     When  it comes to chocolate, bitter  is better - at least in terms of health.  The benefits of chocolate come  from flavonols and antioxidants (the same  disease-fighting chemicals  found in cranberries, apples, strawberries,  and red wine). The caveat:  Only real cacao contains flavonols, so look  for chocolate that boasts a  high percentage of cacao (60 percent or  more). Dark chocolate also has  fewer calories than other varieties, and  when eaten in moderation, it  lowers unhealthy LDL cholesterol and  prevents plaque from building up  in your arteries.<img src="/styles/default/xenforo/smilies/default/wink.gif"  class="smilie" loading="lazy" alt=";)" title="Wink    ;)" data-shortname=";)" /><img src="/styles/default/xenforo/smilies/default/wink.gif"  class="smilie" loading="lazy" alt=";)" title="Wink    ;)" data-shortname=";)" /><img src="/styles/default/xenforo/smilies/default/wink.gif"  class="smilie" loading="lazy" alt=";)" title="Wink    ;)" data-shortname=";)" /></blockquote>

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