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10 Super Foods You Should Be Eating

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10 of the best foods/plants that you probably aren’t getting enough off…

The science is clear, fruits and vegetables are good for you. And the credit often goes to the high levels of antioxidants found in these super foods.

Antioxidants help protect your cells from oxidization. Oxidization reactions produce free radicals that attack the cells, causing DNA damage and inducing cancer. Antioxidants help stabilize free radicals, and therefore help reduce the risk of cancer.

10 Super Food That Are High In Antioxidants

Red Spinach (Beets)

red spinach 10 Super Foods You Should Be Eating

Red Spinach (Beets) are packed with folate and betaine. These two nutrients can help lower blood levels of homocysteine – an inflammatory compound damages arteries and increases risk of heart disease.

Plus, the natural pigment that gives beets their color, betacyanins, have proven to be potent cancer fighters when tested on lab mice.

Beets are best eaten fresh and raw as heating beets decreases the their antioxidant power. Making a salad with red spinach is a great way to add beets to your diet.

Cabbage

cabbage 10 Super Foods You Should Be Eating

Often left out of many kitchen across America, cabbage is a super food that is popular in Europe and Asia.

One cup-sized serving of cabbage has only 22 calories and is packed with valuable nutrients. Scientists say that cabbage has the highest amount of sulforaphane, a chemical that increases the body’s production of enzymes that fight off cancer cells, than any other plant.

Cabbage can added to your diet in many ways; salads, burgers, coleslaw as well as various cooked and stir fired dishes.

Guava Fruit

guava 10 Super Foods You Should Be Eating

This tropical fruit has the higher levels of lycopene, an antioxidant that fights prostate cancer, than any other fruit.

A cup-sized serving of Guava has 688mg of potassium, that’s 63% more than your average banana. Guava is also a high-fiber fruit, containing around 9g of fiber for each serving.

Guava is great on its own, you can eat the whole fruit including the rind and seeds. Alternatively make a fruit shake or add it to your breakfast cereal or yogurt.

Swiss Chard

swiss chard 10 Super Foods You Should Be Eating

This leafy green vegetable is native to the Mediterranean but can be found at most super markets.

Half a cup-sized serving of Swiss Chard contains 10mg of lutein and 10mg of zeaxanthin. According to Harvard researchers, these two chemicals, known as caroteniods, help protect your retinas from the damage of aging.

Swiss Chard goes well as a side, or bed for meat and fish dishes. The leaf can be cooked lightly and seasoned with salt, pepper, garlic, etc.

Cinnamon

cinnamon 10 Super Foods You Should Be Eating

This tangy spice is a popular ingredient for sweet pastries, cakes and hot drinks. But take away the unhealthy food it is often associated with and cinnamon becomes another healthy super food.

Cinnamon helps control blood sugar levels, a factor which considerably influences the risk of heart disease. USDA researchers found that people with type-2 diabetes who consumed 1 g of cinnamon a day for 6 weeks, significantly reduced not only their blood sugar but also their triglycerides and LDL (bad) cholesterol.

This is because cinnamon’s active ingredient, methylhydroxychalcone polymers, increase your cell’s ability to metabolize sugar.

Simply sprinkling a little cinnamon in your coffee, oat meal or cereal is a great way to add cinnamon to your diet.

Purslane

purslane 10 Super Foods You Should Be Eating

This broad-leaved weed is a popular vegetable in China, Mexico and Greece. Researchers at the University of Texas, San Antonio say that Purslane has the highest amount of heart-healthy omega-3 fats of any edible plant.

Purslane also has 10 -20 times more melatonin, a cancer inhibiting antioxidant, than any other fruit or vegetable.

Purslane is best eaten as an alternative to lettuce. The leaves have a slightly lemony taste , and can be added to salads, sandwiches and garnishes.

Pomegranate Juice

pomegranate 10 Super Foods You Should Be Eating

Pomegranate juice has been a popular drink in the Middle East for decades. These days pomegranate juice is readily available at your local supermarket.

Approx 4 of pomegranate juice ounces provides 50 percent of your daily vitamin C needs.

Israeli scientists conducted a study that discovered men who drank 2 ounces of pomegranate juice daily for a year decreased their systolic (top number) blood pressure by 21 percent and significantly improved blood flow to their hearts.

Aside from juicing the fruit yourself, 100% pomegranate juice juice can be found in many stores.

Goji Berries (Wolf Berries)

goji berries 10 Super Foods You Should Be Eating

Goji berries are chewy raisin-sized fruits that have been as medicinal food in Tibet for a century.

These berries have one of the highest ratings of ORAC, a method of gauging antioxidant power, of any fruit. Scientist recently found that the sugars in the berries can reduce insulin resistance, a possible risk factor of diabetes.

Goji Berries might be a little harder to find than some of the super foods mentioned above, but it can usually be bought from specialty supermarkets. Try dried or fresh goji berries with a cup of plain yogurt, bowl of oatmeal or cereal.

Prunes (Dried Plums)

prunes 10 Super Foods You Should Be Eating

Prunes contain high amounts of neochlorogenic and chlorogenic acids, these antioxidants are essential for combating “superoxide anion.” The term refers to a nasty free radical that causes structural damage to your cells, this is thought to be one of the main causes of cancer.

There are many ways to eat prunes. If you don’t like the raw dried fruit, then try adding chopped prunes to your breakfast cereal or yogurt, alternatively you could try 100% prune juice.

Pumpkin Seeds

pumpkin seeds 10 Super Foods You Should Be Eating

Pumpkin seeds are a popular snack throughout Asia. If you eat pumpkin at home, then you should also be eating the seeds.

Pumpkin seed provide one of the best sources of magnesium. French researchers recently determined that men with the highest levels of magnesium in their blood have a 40% lower risk of early death than those with the lowest levels.

Eating the whole seed, including the shell, provides more fiber, but you may find some dry varieties difficult to eat. Roasting your own pumpkin seeds is probably the best way to consume them.

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