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SUPERFOODS

All foods have some nutritional value some foods, however, are just better than others for your body and your health. The effect that diet can have on how you feel today and in the future is amazing. A healthy diet incorporating a variety of the following super foods will help you maintain your weight, fight disease, and live longer. One thing they all have in common: Every super food is going to be a ‘real’ (unprocessed) food. You don’t find sugar free biscuits on the super food list!

Here is a list of just some of the Super Foods out there:-

*Blueberries
*Fatty fish (such as salmon, herring, mackerel and sardines)
*Tea (green or black)
*Bananas
*Apples
*Yogurt
*Nuts (such as Brazil Nuts, Almonds, Cashews)
*Tomatoes
*Dark Green Vegetables (such as kale, Spinach, Swiss chard, Brussels Sprouts & Broccoli)
*Oats
*Pumpkin
*Soy
*Turkey

Blueberries – Antioxidant Superfood
Any time you read anything on Super Foods, Blueberries are always top of the list that is because they are packed with antioxidants and phytoflavinoids. These berries are also high in potassium and vitamin C. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory. Fresh or frozen, they are equally good for you.
Make sure to include lots of other fruits and vegetables in your diet as well.

Fatty Fish
Omega-3s are most common in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel. Try and have two-to-three servings a week. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol. Fish is also an excellent source of proteins and minerals.

Tea
Both black and green teas have powerful anti-oxidant qualities. The antioxidants in tea have been shown to strengthen the walls of the arteries against the damage linked to heart disease and to fight the formation of blood clots.

Bananas
Bananas are rich in photo-chemicals. These have been shown to reduce the risk of heart disease. The high potassium content of bananas also lowers blood pressure. And as a rich source of vitamin B6 bananas helps with healthy skin and hair. Bananas are also a great source of energy.

Apples
Apples are loaded with antioxidants, they defend against heart disease and lower your cholesterol. It is thought that a single apple contains a quarter of your daily vitamin C needs. Because of the way in which the sugars from apples are gradually absorbed into the bloodstream, it is thought they help keep weight under control too.

Yoghurt
Yoghurt is a fantastic source of calcium. Yoghurt is highly beneficial to the digestive system. In particular, it is known to improve the functionality of the large intestine.

Nuts
Nuts contain a host of nutrients including protein, fibre, calcium, iron, selenium, magnesium and vitamin E. Plus, most of the fat in nuts comes from heart-healthy monounsaturated and polyunsaturated fats. Brazil Nuts are one of the few readily available sources of selenium and like all nuts they are packed with fibre, minerals and vitamins. Eating a few every day could considerably boost your defences against heart disease.

Tomatoes
Tomatoes contain high levels of beta-carotene, an antioxidant that supports the immune system and helps maintain healthy skin. They are packed with antioxidant flavonoids and vitamin E, both of which are essential for heart health, and are a good source of potassium. They contain no saturated fatty acids, are low in salt, starch and sugars, high in dietary fibre and have a low glycaemic index.

Dark Green Leafy Vegetables
Dark green leafy vegetables are probably the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene.

Oats
Rolled oats and also oatmeal, the milled grain, are both high in protein, contain essential fats and are rich in minerals including zinc, calcium, magnesium and iron. B vitamins, also found in oats, are required not just for healthy skin, nails and hair but also to nourish nervous systems and to help keep energy levels up. Oats are also a wonderful source of soluble fibre this soluble fibre also helps to reduce cholesterol levels.

Pumpkin
Pumpkin is extremely high in fiber and low in calories. Pumpkin has tons of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E. The key nutrient that puts pumpkin at the top of the SuperFoods list is the carotenoids. Carotenoids protect your cells from the damaging effects of free radicals,
Pumpkin also provides a source of vitamin A and enhances the functioning of your immune system.

Soy
Soy protein is packed with isoflavones, a type of antioxidant which combats cellular damage. Soy also contains plant hormones, or phytoestrogens, that copy the human hormone estrogen. These estrogenic properties may also help ward off prostate cancer in men by balancing out the hormone, testosterone, which fuels that cancer.

Turkey
Skinless turkey breast is one of the leanest meat protein sources out there. Turkey also has a rich collection of nutrients, such as selenium, zinc, vitamins B6 and B12, and niacin. These nutrients are heart-healthy and are also important in helping to lower the risk for cancer.

All of the above foods are easy to find in your local supermarket. The reason these foods are called Superfoods is because they contain high concentrations of crucial nutrients, as well as the fact that many of them are low in calories. There are many more foods in the Superfood category above is just a small selection. If you can include a variety of them in your diet, everyday, we assure they will change your life!

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