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Top 10 super healthiest foods you need to know for a health and extreme longevity
by Catherine Ebeling, RN BSN - co-author of The Kitchen Brűleuse of Fats & The Top 101 foods that aging FIGHT
These are definitely some of the best foods for your health you can eat ... Full of antioxidants, chock full of vitamins, minerals, and good fats, they help repair the damage we do every day with plans, environmental stressors, chemical additives and physical stress. If you can include a few servings of these foods in your weekly diet, you will add a lot to your health and prevent many diseases.
The list includes some superstars that you already know and new discoveries such as:
Meats and salmon Bios
Almonds, walnuts and other
Garlic, onions, leeks, and shallots
Raw dairy products, cheese, and butter
Super Food # 1 Goji Berries - Goji berries have long played an important role in Chinese medicine, they are supposed
improve immune system function, improve eyesight, protect the liver, boost sperm production and improve circulation among other things. They can be eaten raw, consumed as juice or wine, brewed into a tea, or prepared as a tincture.
Polysaccharides Goji berries show antioxidant activity in vitro. However, as a source of dietary fiber, polysaccharides would yield products from bacterial fermentation in the colon, such as for example several short chain fatty acid and butyric acid which can bring health benefits.
Goji berries also contain zeaxanthin, an important dietary carotenoid selectively absorbed into the retinal macula lutea which are produced by filtering antioxidant and protective functions light.
Several published studies, mostly from China, have also reported possible medicinal benefits of Lycium barbarum, especially due to its antioxidant properties, including potential benefits against cardiovascular and inflammatory diseases, vision-related diseases (such as degeneration age-related macular and glaucoma having neuroprotective properties or as an anticancer and immunomodulatory agent. undoubtedly, Goji berries are one of the best antioxidant rich foods you can eat.
Here is another article with some amazing benefits of Goji berries.
Super Food # 2 Acai Berries - This fruit is small, round, black-purple and measures about 2.5cm in diameter. It is similar in appearance and size to a grape.
Ašai berries are especially rich in fatty acids, with an oily feel. They contain high levels of monounsaturated oleic fatty acid. They are also rich in palmitic and omega-6 linoleic polyunsaturated fatty acids. The β-sitosterol (beta-sitosterol) is a phytosterol that competes with dietary cholesterol for absorption and thus may reduce cholesterol levels in the blood, it is also exceptionally rich.
A recent study found 19 amino acids, with particularly high contents of aspartic acid and glutamic acid. The dense pigmentation of the berries Acai has led to several experimental studies of its anthocyanins, a group of polyphenols that give the deep color to berries and other fruits, and are rich in antioxidant values.
Twelve other flavonoid compounds have also been found, including homoorientin, orientin, taxifolin deoxyhexose, isovitexin and scoparin and several unknown flavonoids. Proanthocyanidins, another group of polyphenolic compounds of high antioxidant value are present, with a profile similar to that of blueberries.
A number of studies have measured the antioxidant power of the acai berry. A recent report on the standardized oxygen radical absorbance capacity or ORAC analysis on a lyophilized powder acai berry has shown that this powder contains a high antioxidant effect against peroxyl radicals. This is about 10 times more than blueberries or cranberries.
Only 10% of high antioxidant effects of acai berry could be explained by their anthocyanin content, indicating that other polyphenols contribute even more to the antioxidant activity.
Acai berries contain a higher amount of antioxidants to "slow action", suggesting a stronger antioxidant effect compared to "early action" component.
Acai berries contain polyphenols that could reduce proliferation of HL-60 leukemia cells in vitro. Acai berries contain properties similar to red wine in controlling fats in the blood diets of the Mediterranean population. In addition, Acai berries contain anti-inflammatory drugs that inhibit COX 1 and 2 enzymes, making it effective against arthritis, allergies and other inflammatory diseases.
Please note: Beware, recently, unscrupulous traders are trying to fool you by saying that acai pills are a kind of "cure weight loss miracle" ... They even make fake blogs about people supposedly losing ridiculous amounts of weight simply by taking an acai pill daily (and then they try to sell you these supplements) ... these are fALSE stories, and you must realize that although the acai berry is a very healthy antioxidant food, Elle` is nOT a miracle cure for weight loss!
Super Food # 3. Fermented foods - Lacto-fermented foods have been around a long time. These are the common food of Korean cuisine, Chinese, Japanese and Central and Northern Europe, they were used to enhance the flavor of foods, and help create food for greater conservation. They are delicious and nutritious, traditional and essential to our health.
Fermentation allows bacteria, yeasts and mold "predigest" and therefore degrade carbohydrates, fats and proteins to create probiotic bacteria that form in the digestive tract. This will keep our immune system strong and support overall digestive health.
Keep your strong and healthy digestive flora by regularly eating fermented foods.
Fermented foods are foods rich in living enzymes, micro-organisms. These foods allow beneficial microflora to "colonize" the intestines. This "inner ecosystem" helps support our health and fight infection. A healthy gastrointestinal tract is essential for a strong immune system. Diets rich in fermented foods, and fruits and vegetables are best for us to maintain a strong and healthy body.
Fermented foods help to digest food, promote healthy flora in the gut, produce beneficial enzymes, provide better nutrition and allow the body to absorb vitamins (especially B12 and C), minerals and omega -3 more efficiently from foods. They regulate the level of acidity in the digestive tract and act as antioxidants. Fermented foods contain isothiocyanates which is found in cruciferous vegetables to fight and prevent cancer.
Many fermented foods on the market today are not true because they fermented foods are created to maximize profits and the life rather than health. They are not as beneficial. It is important that we eat foods that are fermented with cultures "active".
Pasteurization destroys the living bacteria, so look for unpasteurized and fermented fresh food (in the refrigerated deli section). Since fermentation is a way to keep the enzymes alive, it goes against the theory that must be used, for example pasteurized milk (or death), but you can make yogurt and pasteurized milk kefir , it will not be as strong and beneficial.
Fermented foods are: acidophilus milk, beer, blue cheese, chocolate, cider, coffee, cultured vegetables, kefir, kimchi, kombucha, marinated artichokes, miso, olives, pickles the sauerkraut, soy sauce, tea, tempeh, the umeboshi plum vinegar, yogurt.
Super Food # 4. Meat and salmon Bios - organic beef and wild caught salmon have more beta-carotene, vitamin E and omega-3 fatty acids that cattle fed with conventional strategies.
85 gr of ground beef cattle fed conventional foods provides about 41 micrograms of beta-carotene and 36 micrograms a typical steak. However, bovine meat fattened mainly with grass contains nearly double the beta-carotene, 87 micrograms in 85 gr of ground beef and 64 micrograms in a steak.
Beta carotene is converted to vitamin A in the body. Vitamin A is a fat-soluble vitamin that is important for normal vision, bone growth, reproduction, cell division and cell differentiation.
In addition, organic meats are much higher in vitamin E. Vitamin E is a fat soluble vitamin with powerful antioxidant activity. The grass cattle contains about 3 times more vitamin E per serving, far more than grain-fed cattle.
The main factor in wild fish and organic meat is fat and fat ratios. Both have significantly elevated levels of essential fatty acid omega-3, which has powerful positive effects on health.
The food grazing animals fed only grass and wild salmon that feed on their natural diet significantly alter the fatty acid composition. Cattle fed primarily grass contain over 60% omega-3 ratio and an omega-6 / omega-3 most favorable. Same for farmed salmon with a natural diet. Omega-3 fatty acids reduce inflammation and help prevent heart disease and arthritis. Essential fatty acids are also highly concentrated in the brain and appear to be particularly important for cognitive and behavioral function.
Meat and milk from grass-fed ruminants are the richest known source of another type of good fat called "conjugated linoleic acid" or CLA. When ruminants are raised only on pasture, their milk and meat contain five times more CLA than products from animals fed with conventional foods.
CLA could be one of our strongest defenses against cancer. Also, natural CLA from meat and organic milk has been shown in studies to help build muscle and increase fat loss.
Super Food # 5. Butter and Organic raw milk cheeses - Few people are aware that raw milk from cows fed grass was actually used as a drug in the last century. That's right. Directly from the udder of the cow, the "stem cells" foods were used as medicine to treat and cure some serious chronic diseases. Since the time of Hippocrates until after World War II, this "white blood" fed and healed countless people.
Raw milk, cheese and butter from grass-fed cows are complete and well-balanced food. You could live exclusively of these products if you had to. Raw dairy products contain a lot of healthy substances, including: amino acids, enzymes, vitamins, minerals, and healthy fats such as CLA.
Amino acids are the building blocks for proteins. Depending on demand, we need about 20-22 of them. Raw dairy products contain all 20 of these amino acids. About 80% of the milk protein casein are reasonably stable to heat, but easy to digest. The remaining 20% fall into the class of whey proteins, many of which have important physiological effects (bioactivity). They are also easy to digest, but very sensitive to heat and losses during the pasteurization process, these include key enzymes and enzyme inhibitors, immunoglobulins, binding proteins and vitamins as well as several growth factors.
Lactoferrin, a protein linked to iron, it has many beneficial properties, including (as you might guess) better absorption and assimilation of iron, anticancer and antimicrobial properties against several species of bacteria responsible for tooth decay. Recent studies also show that it also has powerful antiviral properties.
Two other players in the arsenal of antibiotics in raw milk protein / enzyme is lysozyme and lactoperoxidase. Lysozyme can actually break the cell walls of certain undesirable bacteria, while lactoperoxidases with other substances also help to knock out unwanted microbes. Immunoglobulins offer many virus resistance, bacteria and bacterial toxins and can help reduce the severity of asthma symptoms.
Two thirds of the milk fat is saturated. Are saturated fat good or bad for you? Saturated fats play a number of key roles in our bodies: the construction of cell membranes and key hormones to provide energy storage and padding delicate organs to serve as a vehicle for important fat-soluble vitamins.
All fats oblige the stomach lining to secrete a hormone (cholecystokinin or CCK), which, apart from stimulating the production and secretion of digestive enzymes, signals the brain that we have eaten enough. With this trigger removed, non-fat dairy products and other fat-free foods can potentially contribute to overeating. Full fat dairy products are the ONLY healthy dairy products ... NOT pasteurized dairy products without fat which are essentially destroyed their food nutrients.
CLA stands for conjugated linoleic acid abundant in milk from cows fed grass is very studied and contains omega-6 polyunsaturated fatty acids with promising health benefits. The CLA has many potential benefits: it increases the metabolic rate, helps remove abdominal fat, stimulates muscle growth, reduces insulin resistance, strengthens the immune system and reduces food allergic reactions. Raw dairy products contain 3-5 times more than dairy cows fed grains.
Minerals and other nutrients should be evaluated with a fork rather than specific amounts, since individual needs vary. Raw milk contains a large selection of vitamins and minerals available, ranging from calcium and familiar phosphorus, vitamins A and D, to trace elements. Organic raw dairy products also contain a missing nutrient called "K2", which is extremely useful to help the body absorb calcium and therefore the reconstruction of bone repair cavities and to keep them clean blood vessels.
The 60 enzymes (the best known) intact and functional in raw milk have an amazing array of tasks, each one for a key task or another. The most significant advantages are feed enzymes to unload many body burdens.
Amylase, bacteria produced lactase, lipase and phosphatase in raw milk, starch decomposition, lactose compounds, fats (triglycerides) and phosphate, respectively make it more digestible milk releasing minerals essential. Other enzymes such as catalase, lysozyme and lactoperoxidase help protect the milk from a bacterial infection, making it safer to drink it.
Raw dairy products contain about 3 mg of cholesterol per gram, it is a decent amount. Our body produces most of what we need, this amount varies with what we get from our food. Cholesterol is a protective substance / Restorative, a clogging steroid (often confused with fat) that our body uses as a form of sealing and as a building block for a number of key hormones.
This is natural, normal and essential to find in our brain, liver, nerves, blood, bile, and in each cell membrane. Unfortunately, pasteurization is a botched agricultural practice with sick cows. You'll struggle to find raw milk in most areas, but you can certainly find a farm or local cooperative.
Super Food # 6. Lawyers - Avocados contain oleic acid, a monounsaturated fatty acid that may help lower cholesterol. In a study of people with moderately high cholesterol levels, individuals who ate a diet rich in lawyers clearly showed improvements in their health. After seven days on a diet consisting of lawyers, they found a significant decrease in total cholesterol and LDL cholesterol, with a 11% increase good HDL cholesterol health.
Avocados are a good source of potassium, a mineral that helps regulate blood pressure. An adequate intake of potassium can help guard against circulatory diseases such as hypertension, heart disease or stroke.
A lawyer serving contains 23% of the daily value of folate, a nutrient important for heart health. One study showed that people who consume a diet rich in folate have a much lower risk of cardiovascular disease or stroke than those who do not consume much of this essential nutrient.
Not only lawyers are a rich source of monounsaturated fatty acids such as oleic acid, which has recently been shown to offer significant protection against breast cancer, but they are also a very concentrated food source of lutein carotenoid, they also contain measurable quantities of related carotenoids (zeaxanthin, alpha-carotene, and beta-carotene) and large amounts of tocopherols (vitamin E).
In a laboratory study published in the Journal of Nutritional Biochemistry, an avocado extract containing these carotenoids and tocopherols inhibited the growth of androgen-dependent and androgen-independent cancer cells in the prostate.
Add some sliced avocado in your salad or stir chopped lawyers in your favorite salsa will not only add a rich, creamy flavor, but also will greatly increase the capacity of your body absorb carotenoids for good health contained in these vegetables.
Avocados contain a variety of nutrients: Vitamins, minerals and monounsaturated fatty acids good for heart health, too, eat some avocado with fruits and vegetables rich in carotenoids is a great way improve your body's ability to absorb carotenoids while receiving other nutritional and taste benefits.
Oral cancer is more likely to cause death than breast, skin and cervix, with a mortality rate of about 50% due to late detection. Lawyers can offer delicious food strategy for the prevention of oral cancer.
Phytonutrients are present in the Hass avocado, the most readily available variety, which increases the amount of free radicals (reactive oxygen species) in pre-cancerous and cancerous oral human cell which lead to their death but cause no harm to normal cells. The Hass avocados can also inhibit the growth of prostate cancer. Once analyzed, the Hass avocados have shown to contain the highest content of lutein among commonly eaten fruits and measurable amounts of related carotenoids (zeaxanthin, alpha-carotene and beta-carotene).
Super Food # 7. almonds, walnuts, pecans, and other nuts - A high fat diet is it good for your health? You speak!
Almonds and walnuts are at the top of the nutrition pyramid, but other nuts are also good for health, including pistachios, pecans and cashews. Nuts are high in monounsaturated fats, the same type of good fats for health that are found in olive oil, which are associated with a reduced risk of heart disease. Five large human epidemiological studies, including the Nurses Health Study, the study of Iowa Health, Adventist Health Study and the Physicians Health Study, all found that nut consumption is linked to lower risk of disease heart.
Researchers who studied data from the Nurses Health Study estimated that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in the risk of heart disease.
A study published in the British Journal of Nutrition shows that when food independently known to lower cholesterol such as almonds are combined in a healthy way of eating, the beneficial effects are cumulative. In this study of 12 patients with high levels of LDL cholesterol, a diet containing almonds and other nuts, plant sterols (also in the nut) and soluble fiber (in large quantities in the beans, oats, pears ) demonstrated reduced blood levels of all LDL fractions including small dense LDL (the kind that increases the risk of cardiovascular disease) with a maximum decrease observed after only 2 weeks.
In addition to their cholesterol-lowering effects, the ability of nuts to reduce the risk of heart disease may also be partly due to the antioxidant action of vitamin E they contain, as well as lowering the effect of LDL monounsaturated fatty acids. In addition to healthy fats and vitamin E, a handful of almonds contains nearly 99 mg of magnesium (that is 24.7% of the daily value of this important mineral) plus 257 mg of potassium.
Magnesium is a natural calcium channel blocker. When there is enough magnesium, veins and arteries breathe a sigh of relief and relaxation, which reduces resistance and improves the flow of blood, oxygen, and nutrients in the body. Studies show that magnesium deficiency is not only associated with a heart attack but that immediately after a heart attack, the lack of sufficient magnesium promotes a radical injury of the heart.
Potassium is an important electrolyte involved in nerve transmission and contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Nuts help your heart health by providing 257 mg of potassium and only 0.3 mg sodium, this is an especially good choice in protecting against high blood pressure and atherosclerosis.
Walnuts, pecans, and chestnuts have the highest antioxidant content among nuts, walnuts are ahead of others in the antioxidant content. Peanuts (although technically a legume) also contribute significantly to our dietary intake of antioxidants.
Even more impressive are the results of a study of clear evidence linking nuts and lower risk of coronary heart disease. Subjects consuming nuts at least 4 times per week showed a reduced risk of 37% of coronary heart disease compared with those who never or rarely ate nuts. Each additional serving of nuts per week was associated with an average risk of 8.3% reduction in coronary heart disease.
Super Food # 8. Sprouts - Sprouts are one of a complete foods and nutritionally beneficial. Their nutritional value was discovered by the Chinese thousands of years ago. Recently, the United States, many scientific studies suggest the importance of cabbage in a healthy diet.
For example, sprouted mung beans have the carb of a melon, vitamin A lemon, a lawyer thiamine, riboflavin a dry apple, a banana niacin, and ascorbic acid of a blueberry. Other studies have shown that cabbage contains powerful antioxidants and may help prevent certain types of cancer.
The sprouts are the most reliable source of vitamin C, beta carotene, and many B vitamins (including folic acid) throughout the year. The permission seeds, cereals, and legumes significantly increase the content of these vitamins. For example, vitamin A content (calories) mung bean sprouts are two and a half higher than beans, and some seeds contain more than eight times more vitamin A after germinating.
Sprouts preserve the enzymes in our body, which is extremely important. How do they do this? Sprouted beans, grains, nuts, and seeds are very easy to digest. Germination essentially predigested our food by breaking down starch concentrated in simple carbohydrates and proteins into free amino acids so that our own enzymes do not have to work so hard. Germination also removes the anti-nutrients such as enzyme inhibitors, which makes them even more sprouts easily to digest sparing other enzymes.
Phytates are other anti-nutrients that prevent some people enjoy cereals such as wheat. Many people who can not eat non-sprouted wheat discover that they can eat all the sprouted wheat they want without any problems.
Almost all vegetables or cereals can be eaten from sprouts. Broccoli, canola, cauliflower, cabbage and mustard greens are rich in vitamins, minerals, proteins, enzymes and chlorophyll. In a recent study, 30 grams of broccoli sprouts have the same anticancer powers more than 300 grams of adult broccoli.
Super Food # 9. Tomatoes - Tomatoes are a rich source of several nutrients. They are well known for their high vitamin C content, but also contain a significant amount of vitamin A, the B vitamins including niacin and riboflavin, magnesium, phosphorus and calcium. Tomatoes are also a good source of chromium, folate and fiber.
In recent years, a particular nutrient is found in abundance in tomatoes, lycopene, which has made headlines for his many combat capabilities of the disease. Lycopene is well known as cancer of the prostate, which puts the tomatoes on top of the list of healthy foods for men.
Lycopene is not only important for men. It is also a powerful antioxidant and as such helps to protect our cells against damage. humans Studies have shown that lycopene is protective against a variety of cancers including of course that of the prostate, but also colorectal, breast, lung, endometrium, pancreas, bladder, cancer cervical and skin.
Lycopene also helps prevent heart disease and may slow the development of cataracts and macular degeneration, vision problems related to age, which can lead to blindness.
Vitamin B6, niacin, potassium and folic acid found in abundance in tomatoes are powerful protectors against heart disease. Niacin can lower high cholesterol and potassium can lower blood pressure and reduce the risk of heart disease. Vitamin B6 and folate are also working on the conversion of homocysteine in our body into harmless molecules. High homocysteine levels are associated with an increased risk of heart attack and stroke.
The fiber in tomatoes also helps to lower cholesterol, helps prevent colon cancer and helps to keep blood sugar at a low level. Tomatoes are a source of riboflavin, which has been shown to be helpful for migraine sufferers by reducing the frequency of their headaches.
A helpful note on the tomato nutrient lycopene is actually more available to the body when tomatoes are cooked, baked or canned tomatoes are just as nutritious for you than raw tomatoes. The fact is that tomatoes are definitely a fruit / vegetable powerful nutrient that you can enjoy as often as possible
Super Food # 10 Garlic, onions, leeks, shallots - In a study of centenarians (people living over 100 years old), it was found that high consumption of garlic and onion was one of the factors that could have implications for partial longevity. Garlic and onions are both among the best sources of powerful antioxidants unique.
Health benefits and medicinal properties of garlic have long been known. Garlic has long been considered a "miracle drug" herbal, with a reputation for preventing everything from the common cold and flu to the Plague! It was widely used in herbal medicine. Raw garlic is used by some to treat the symptoms of acne and the common cold, there is also evidence that it can help manage high cholesterol. It can even be effective as a natural repellent against mosquitoes.
The strong taste of garlic has more sulfur and hence more medicinal value. Some people prefer to take garlic supplements. These pills and capsules have the advantage of avoiding bad breath.
Modern science has shown that garlic is a powerful antibiotic, albeit broad-spectrum rather than targeted. The body does not seem to build resistance to garlic, its positive health benefits continue so over time.
Studies have shown that garlic can have a powerful antioxidant effect. Raw garlic is very strong, so eating too much can lead to problems, for example, irritation of or even damage to the gut.
There are two main medical ingredients which produce the benefits of garlic for health, allicin and diallyl sulfides.
Allicin is the most powerful medicinal compound derived from garlic and provides the greatest benefits deemed to health.
It is produced when garlic is chopped or crushed. Over the chop is fine and intensive crushing and allicin has significant medicinal effects.
In addition to antibiotic, allicin is a great antifungal that has been used to treat skin infections such as athlete's foot. Source: nutritious-food.com