I've been preaching for months now about "super foods". What are "super foods"? And more importantly, who is a member of the super foods family?
Here's the list ... The next time your at the store, make sure you purchase these fruits and veggies and submerge them into your diet. It does not matter if you eat one or more servings per day of each, just make sure that they make it into your daily food intake so that the antioxidant, cancer-fighting potential of these items make it onto the frontline immune system in your body!
The Top Ten (10) Super Vegetables are:
(1.) Sweet Potatoe. Buy them fresh when they are in season. One baked sweet potato (3 1/2 ounce serving) provides over 8,800 IU of vitamin A or about twice the recommended daily allowance, yet it contains only 141 calories making it valuable for the weight watcher. This nutritious vegetable provides 42 percent of the Recommended Daily Allowance (RDA) for vitamin C, 6 percent of the RDA for calcium, 10 percent of the RDA for iron, and 8 percent of the RDA for thiamine for healthy adults. It is low in sodium and is a good source of fiber and other important vitamins and minerals. A complex carbohydrate food source, it provides beta carotene which may be a factor in reducing the risk of certain cancers. The sweet potatoe is considered by many bodybuilders as the "#1 Super Food in the world" due to its dense, rich nutritional asset to the body.
(2.) Spinach. Its #2 because it packs nearly 1,200 % RDA of Vitamin K (necessary for the body to control blood clotting, 200% RDA of Vit A and 85% RDA of Manganese; its whole leafy (green) contents are perfect for our bodies overall health as well as potential for eliminating wastes. The phytonutrient flavonoids and spinach cartonoids combat prostate cancer and bone health. Be sure that you choose the organic, whole leaf variety (which may have some dirt on its stems) and prepare the spinach leaves on a sandwich bed with onions, cucumbers and red pepper (even slived brocolli) for a power-packed meal. Spinach is such a highly potent super food that it must become part of your diet!
(3.) Broccoli. Like most teenagers I was introduced to broccoli by the nightly, ubiquitious showdown at the dinner table. But with 295% RDA of Vit C and nearly 200% of Vit K, thirty-five years later I see the reasoning of my parents. Broccoli is an excellent detoxification vegetable. It cleans the colon (and intestines) and has incredible, antioxidant abilities by supporting stomach health. I have always found broccoli to have a rubbery but crunchy taste to it that I can't stomach ... but with a small dolop of ranch dressing (or fat free cheese), I am able to eat it regularly.
(4.) Brussel Sprouts. Like broccoli, brussel sprouts pack one hell of a vitamin punch: 275% of Vitamin K / 161% of C / 25% of folate, in only 60 calories. Thats one tough veggie. Sprouts carry sulfur-containing phytonutrients (cancer fighters) and provide like other crucerferous veggies, the ability to promote stomach and colon health. It stops cyto-toxicity (cell destroying) microbes and helps promote a health, active immune system while helping fight rheumatoid arthritis. Although I like steamed sprouts with a cheese malaise on top, I can eat them raw with vinaigrette or ranch!
(5). Tomato. Fruit or veggie? Regardless, the tomatoe contains 40% RDA of Vitamin C (the website Worlds Healthiest Foods states nearly 60%) as well as lycopene (an elusive cartonoid), dietary fiber, manganese and a host of other minerals. I eat cherry tomatoe's raw, by themselves, alone. Lycopene has been mentioned in the news as a roadblock to prostate cancer for men and breast cancer for women.
(6.) Artichoke. Artichokes have been imbedded in Mediterannean cuisine since the Roman era. The peak seasons are March through May when the veggie is harvested. Artichokes contain cynarin (a compound found in artichoke leaves) as well as nearly 16 different minerals due to the dense nature of the beast. Artichokes are low in calorie in sodium and contains no cholesterol; according to OceanMist.com, artichokes "...provide the important minerals magnesium, chromium, manganese, potassium, phosphorus, iron and calcium. For example, the 25 calorie artichoke provides 6% of the Recommended Daily Value of phosphorus, 10% of magnesium, 8% of manganese, 10% of chromium, 5% of potassium, 4% of iron and 2% of calcium and iron."
(7.) Onion. When I took a history course on the Roman Empire in the early 80's, our professor, a theologian of the highest order came walking into class, slammed his fist down on the lecturn and screamed out, "THE ROMAN EMPIRE WAS BUILT ON ONIONS!" Over the past several years, that dogmatic statement, like many things my parents told me, has proven to be true. Onions were cultivated around 3000 B.C., and were originally thought be an aphrodiseac that propped up sexual potency (leave it to the sexually addicted Greco-Romans to beleive that!). Onions carry 20% of Chromium needed for the body and are rich in sulfor-containing compounds for their health promoting effects. Onions naturally lower glucose levels in the body and provide immense support to the gastrointestinal tract. I eat them RAW on sandwiches to get the fullest punch from its nutrtional potential.
(8.) Cucumbers. According to Kevin Peterson at EZINEArticles.com, "...the cucumber provides a very healthy juice, beneficial for its properties as an increaser of the flow of urine and as a complement to the effects of celery and carrot juice for rheumatic conditions, while at the same time being a soothing skin lotion." I've read in many reports that increasing your daily intake of cuke's is beneficial to the whole urinary tract. It contains natural salts and enzymes that help protect cell structure and provide a roadblock to cytotoxic (cell destroying) germs in the body. Not just for divorced women anymore!
(9.) Corn. Corn is high in nutrients, Thiamine (Vitamin B1), Pantothentic Acid (Vitamin B5) and a good source of fiber (nearly 19% RDA). Corn helps lower cholesterol levels and ... lets be brutally honest here ... its excellent for the colon. Why? Do you ever check your stool? Corn should be completely chewed; the compounds in corn are excellent for the intestinal tract in the body. (When I told one of my clients that, she nearly burst out laughing then covered her mouth and said, "Oh my God, that happens to me all the time!"). Corn is tough. C-h-e-w it completely and let it clean your colon.
(10.) Red Pepper. Red Peppers are rich in anti-oxidants and contains more Vitamin C than an orange (which blew me away when I discovered it). Bioflavanoids and phenols are also found in Red Pepper. Eat these RAW by slicing them up on sandwiches. If you choose to grill it, do so gingerly by leaving it on the barbie for only a minute or two, otherwise you cook out all its nutrients.
The Top Ten (10) Super Fruits are:
(1.) Papaya. It's an incredible fruit and my all-time favorite. Papaya is off the charts (literally) by containing nearly 315% RDA of Vitamin C! Papaya is rich in anti-oxidants and carotenes, flavonoids, B Vitamins, folate Pantothenic acid, magnesium and fiber. Chop them up, pull out the seeds and blend them into your protein shakes -- I do this with my clients -- so that the full potential of the papaya can be harnessed by the body after a heavy workout. Papaya is superb protection against colon cancer with its dense nutrients, including bromelain (an enzyme found in pineapple) which can be used to treat muscle trauma, allergies and skin conditions. However, be advised that Papaya tends to ripen quickly so eat them after you purchase them; if they are stored in the fridge for too long the smell becomes atrocious! Papaya is number on on the Fruit Super foods list ... put this item on your shopping list today when you go to the store.
(2.) Strawberries. Besides having a great taste, strawberries are a potent antioxidant that has repeatedly shown to help protect cell structures in the body and prevent oxygen damage in all of the body's organ systems. Strawberries' unique phenol content makes them a heart-protective fruit, an anti-cancer fruit, and an anti-inflammatory fruit, all rolled into one. The anti-inflammatory properties of strawberry include the commando phenol potential in this fruit to lessen activity of the enzyme cyclo-oxygenase, or COX. Non-steriodal anti-inflammatory drugs like aspirin or ibuprofen block pain by blocking this enzyme, whose overactivity has been shown to contribute to unwanted inflammation (involved in rheumatoid and osteoarthritis, asthma, atherosclerosis, and cancer). Unlike drugs that are COX-inhibitors, however, strawberries do not cause intestinal bleeding. Strawberries, like most fruits and veggies should be eaten RAW to fully absorb its nutrtional potentials!
(3.) Cantelope. At well over a 100% RDA of Vitamin's C and A with a dense beta-carotene content, the cantelope is a superfood, bar none, because of its ability to corral the free radicals in the body. It would probably be #2 (or even #1) if it could match the hellacious amount of Vitamin C in papaya! Cantalope is an excellent source of Vitamin B6, dietary fiber and potassium. When searching for the best cantalope, follow these rules: Choose a melon that seems heavy for its size and one that does not have bruises or numerous soft spots. The rind, underneath the netting, should have turned to yellow or cream from the green undertones that the unripe fruit has. The area where the stem was attached should be smooth and slightly indented, free from remnants of the stem. The end should be slightly soft, and you should be able to smell the fruit's sweet smell! However, be careful since an overly strong odor may be an indication of an overripe, fermented fruit! Slice them up when you get home; store them in the fridge and eat for breakfast or blend into a protein shake.
(4.) Apricots. Although I have always found apricots a bit dry with an unseasonably ... icky ... taste, organic, dried apricots taste fan-tabulous! Throw them on cereal, oatmeal, in a blender with protein and water and they come alive. Apricots provide a good source of lycopene for prostate and vision protection.
(5.) Peaches. The peak for peaches are June through September. Here in Texas, August seems to be the big month for "Texas Peaches" which are carried directly by HEB Central Market in Houston. Peaches are high in fiber and good sources of minerals and nutriets with high water content. However, make sure you eat (or blend) your peaches within days of bringing them home; they have a tendancy to dry out quickly.
(6.) Banana. Banana's are Potassium Headquarters! One banana carries 467mg of potassium and has been said to be beneficial against high blood pressure and athrelosclerosis. Banana's provide superb protection from ulcers (especially if you are highly strung work a-holic, or have emotional / mental problems) ; banana's also help with elimination of waste in the body. The yellow fruit also helps the bodies ability to absorb calcium and protect vision. The goo-e-ness though of the banana is why all smoothie shops use them in blending protein shakes. Buy them green and let them ripen on your counter. Eat 2 per day.
(7.) Blueberry. Blueberries are, as many doctors, nutritionists and bodybuilders remind us, "the antioxidant powerhouse." According to WHFoods.com, "...blueberries are packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They work their protective magic by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix. " Blueberries are superb for blended protein shakes, but should be eaten raw and eaten whole. The best times per year: May - October.
(8.) Grapefruit. Another Vitamin C bulldozer - grapefruit contains nearly 80% RDA of Vitamin C which may help reduce colds or the symptoms. Its packed with phytonutrients and is another cartenoid offensive weapon in the fight against free radicals and tumors. According to the Journal of Agriculture and Food Chemistry, grapefruit significantly lowers tryglycerides and promotes gastrointestinal health. Grapefruit protects the immune system, fights against kidney stones and overall optimal health in the body. Grapefruit also boosts liver enzymes that destroy carcinogens (especially for smokers). Grapefruit is best eaten (I beleive) whole, without blending, where it tends to be too acidic in a protein shake. [ When I was suffering from an especially bad case of the flu this year, I went on a solid diet of grapefruit, blueberries and oranges for the one-two punch Vitamin C kick. In days, I lost the chills and aches and my fever left (I ran a 100-degrees with two days). Grapefruits are kick-ass flu fighters baby! ].
(9.) Avocado. According to John Quaker at the California Avocado Board: "For years, we have been told to avoid the avocado because of its high caloric and fat content. An avocado contains a whopping 731 calories and over 30 grams of fat. Despite these drawbacks, nutritionists say adding a little avocado to your diet each day packs a beneficial punch that outweighs the fat and calories. Avocados contain folate, potassium, monosaturated fats and are very high in fiber. The monosaturated fats in avocados contain oleic acid (which has been found to improve fat levels in the body and help control diabetes). By using avocados as their primary source of fat in the diet, diabetes sufferers can lower their triglycerides by up to 20%. In addition to being helpful to those with diabetes, the monosaturated fats in avocados are good for lowering cholesterol. A lowfat diet containing avocados has been shown to both lower levels of dangerous low-density lipoprotein cholesterol, and raise the level of healthy high-density lipoprotein cholesterol. In addition, triglycerides were also lowered slightly. Avocados are also a huge source of fiber, containing 10 grams in only one avocado. As we all know, fiber is known to help prevent high blood pressure, heart disease, and certain types of cancer, particularly colon cancer. Avocados also contain 30% more potassium than a banana. Potassium is beneficial to the body by lowering the risk of high blood pressure, heart attack and cancer. In addition, avocados are the perfect food for pregnant women. The folate in one avocado per day provides almost 30% of the recommended daily dosage and helps prevent life threatening birth defects of the spine and brain." I suggest that you eat avocado's RAW and by themselves! Bring one to work, peel it and eat the contents with a spoon. Superb fat with the dense, rich minerals in it makes it a substantial super food and necessary to your diet.
(10.) Apple. Apples contain a number of pistol-packin' phytonutrients necessary for overall body health. Given the wide range of benefits of the apple, I was always suprised why it has been given short shrift in the nutritional community. According to Sivina Lolita Ph.D., apples are rich in high fiber minerals and "...are one of the main sources of flavonoids in the Western diets, providing approximately 22% of the total phenols consumed per capita in the United States. Other dietary sources of flavonoids are tea, wine, onions, fruit, and chocolate. An increased intake of apples has been correlated with a decreased risk of heart disease, type 2 diabetes, and incidence of thrombotic stroke. Because we suspected that flavonoids may be responsible for the health benefits of apples, exerting their effects by antioxidant mechanisms, we conducted a study on apple consumption in humans." The antioxidant role of apples is tremendous and by consuming at least one (1) apple per day, the old standard poem we've heard for years becomes glaringly obvious: apple is a superfood and so vitally necessary to our weightlifting diet.
As I have told countless number of clients and friends (or anyone who asks for quick, nutritional info) -- you need to add these fruits and vegetables to your diet, somewhere, somehow. Insert them into your breakfast cereal, breakfast oatmeal, into a midmorning snack or spread out over the day leading up to a high veggie dinner in the early evening. Vegetable and Fruit super foods are the key to loosing weight, gaining muscle and entering into a lifestyle of good eating.
