Top 12 Super Foods For Super Health
1) Broccoli - boasts a fistful of phytochemicals, including sulforaphane and indole-3-carbinol, that may detoxify cancer-causing substances before they have a chance to do harm. In women, indole-3-carbinol may turn the estrogen associated with breast cancer into a more benign form. A number of studies have linked regular consumption of cruciferous vegetables like broccoli to a reduced risk of breast, colon, and stomach cancers. Broccoli is a rich source of beta carotene, fiber, and vitamin C (1 cup contains more vitamin C than an orange.) The best way to unleash the nutrients is to cook lightly and chew hard. Also in the same family are Brussels sprouts, cabbage, and bok choy.
2) Tomatoes - contain lycopene, probably the most powerful antioxidant among the carotenoids (the compounds that turn fruits and veggies deep orange). It is so good at mopping up free radicals that lycopene outperforms the best known carotenoid of them all; beta-carotene. Lycopene is released from tomatoes by cooking, and is most easily absorbed when a small amount of oil is added. Uncooked, tomatoes are also an excellent source of vitamin C.
3) Blueberries - Pint for pint, blueberries may contain more antioxidants than any other fruit or vegetable. The most powerful health-promoting compounds in blueberries are anthocyanins, phytochemicals that belong to the flavinoid family. Besides combating the free-radical damage linked to heart disease and cancer, anthocyanins may boost brainpower. Blueberries are also effective in preventing urinary-tract infections by preventing E coli bacteria from adhering to the bladder wall.
4) Almonds-A nutritional powerhouse. Loaded with Omega 3 fatty acids- nuts lower blood levels of triglycerides and LDL (bad) cholesterol, while raising HDL (good) cholesterol. Also rich in vitamin E and magnesium, almonds are calorie rich and should be eaten in small amounts.
5) Spinach - is loaded with iron and folate (folic acid). Folate lowers blood levels of homocysteine, an amino acid that irritates blood vessels and is linked to heart disease. Spinach also contains two phytochemicals-lutein and zeazanthin- that ward off macular degeneration, a leading cause of blindness. Also in the same family are kale, Swiss chard, and collard greens.
6) Cold Water Fatty Fish - are rich in Omega 3 fatty acids, which prevent platelets in the blood from clumping together and sticking to arterial walls in the form of plaque. They also drive down triglycerides and LDL (bad) cholesterol. Reports also show that Omega-3's form a protective layer around brain cells and may prevent diseases of aging like Alzheimer's. Good sources are:
- Salmon 2.4 grams per 4 oz.
- Herring 2.7 " "
- Anchovies 2.4 " "
- Mackerel 2.3 " "
7) Cottage Cheese - Very high in protein (measured by it's amino acid content, digestibility, and it's ability to support growth) and low in carbohydrates. Lowfat cottage cheese is also high in phosphorus and calcium.
8) Walnuts - are a nutritional powerhouse, rich in a phytochemical called ellagic acid. In studies, ellagic acid has been found to trigger a process known as apoptosis, in which cancer cells kill themselves. Another benefit- they are high in vitamin E. High in good fats, walnuts should be eaten in small amounts.
9) Garlic - The juice that contains the odor of garlic is precisely what makes it so healthful. The sulfur-based compounds, known as allyl sulfides, are responsible for reducing cholesterol and making the blood less sticky. Garlic also has antibacterial and antifungal powers, and may block the parasites that cause malaria. Best eated raw.
10) Olive Oil - Rich in monounsaturated fat, Omega 3 fatty acids, and vitamin E. In Mediterranean countries the incidence of cancer and heart disease is relatively unheard of, and the mortality rate is extremely low. Monounsaturated fats acutally deter oxidation of bad type LDL cholesterol; thus, the cholesterol can't penetrate artery walls.
11) Water - is one of the macronutrients we can only live a few days without. The body cannot create it, or store it. On the contrary, water is what flushes out the wastes and by-products of metabolism. It is necessary to maintain homeostasis- the balance of fluids pressure inside and outside every cell in the body. Drink 2 quarts a day, more if you exercise.
12) Green Tea - is loaded with polyphenols, a class of phytochemicals with 100 times the antioxidant punch of vitamin C. One group of polyphenols - catechins- may inhibit the growth of new blood vessels, which some scientists believe may help preven cancer by depriving tumors of nourishment. Population studies in China link drinking green tea daily with a lowered risk of stomach, esophageal, and liver cancers. And using green tea as a mouthwash may inhibit cavity-causing bacteria. | 
