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Featured Dietitian
Robyn L. Goldberg, R.D.
8 Superfoods That Should Be Incorporated Into Your Diet
Fad diets come and go, but having a diet that is high in antioxidants is here to stay. What consists of a healthy diet? And what foods should we work into our dietary regimen to optimize our nutrition? This article will discuss the top foods that should be worked into our diet.
1. Fish
It is recommended by the USDA Dietary Guidelines for Americans 2005, that two servings of fish per week (8 ounces) may reduce the risk of mortality from Coronary Hear Disease. The omega-3 fatty acids, eicosapentaenoic acid and docosahexaenoic acid, founds in fatty fish such as salmon, sardines, mackerel and orange roughy help to reduce the mortality in people who have had a cardiac event. Other health benefits of omega-3 fatty acids includes: the "Anti inflammatory component" can help stave off other common ailments, such as arthritis, lupus, depression, and Alzheimer's disease.
2. Flaxseed
Flaxseeds are a powerhouse source of phytoestrogens or lignans. It contains the most concentrated source of plant based estrogen. It also contains soluble and insoluble fiber. The soluble fiber may help to reduce blood cholesterol levels, while the soluble fiber moves the stool through the colon more quickly, helping bowel movements. It is recommended to have 2 tablespoons per day of ground flaxseed or flaxseed oil.
3. Pomegranate
Also known as the "Jewel of Winter", the antioxidant potential is three times the antioxidant ability compared to the same quantity of green tea or red wine. Pomegranate contains high amounts of potassium, fiber, vitamin C and Niacin. When fresh pomegranate is not in season, pomegranate may be worked in for the same positive benefits.
4. Blueberries
Blueberries contain more disease fighting and age proofing antioxidants than any other fruit or vegetables, especially kale, broccoli, and oranges. The blue "anthocyanins" are responsible for the antioxidant power that is contains.
5. Almonds
Almonds are an excellent source of Vitamin E and Calcium. 65% of their fat is monounsaturated and may reduce the LDL (bad cholesterol) and contains two powerful phytochemicals. Those include: Quercetin and Kaemferol which may reduce cancer.
6. Dark Chocolate
Dark Chocolate contains more than 600 chemicals that have important health benefits. They provide cardiovascular protection from the flavanols "Catechin" which also helps the immune system. The key is to get as much cocoa in the products and it should be at least 70% cocoa to maximize the benefits of chocolate. Otherwise, two ounces per week of dark chocolate may be worked into a well balanced diet.
7. Broccoli
Broccoli is also known as the "powerhouse of nutrition" and contains high amounts of Vitamin C, Folate and Potassium. It contains "Sulforaphane" which is the component that may reduce cancer development. It is low is calorie and has a nice crunch when cooked just right.
8. Sweet Potato
Sweet potatoes are great to have all year around, not just at holiday time. They are a great source of Beta Carotene and also contain carotenoids (Lutein and Zeaxanthin). They are also a great source of fiber as well as B-6, Manganese, Vitamin C and Potassium.
The eight foods listed are just a sample of the top foods to consume the largest variety of nutrients, and anti-aging and disease prevention. It is also important to remember that these foods can and should be incorporated into a well balanced diet with a variety of other food choices.