Super Foods to Start Eating Today - Living Better Life

What are Super Foods ?

Super foods are a group of natural, nutrient-dense whole foods that truly are nature’s medicine cabinet. You won’t find these foods created in a processing plant. You probably won’t see them advertised on sexy television commercials either.

But if you start to include these foods in your diet, it’s likely you’ll experience improved health and wellness, from the inside-out.

So here they are, 37 super foods you should add to your diet.

1. Apples. Apples are packed with antioxidants and fiber, so they make a filling and sweet snack.

2. Blueberries. Possibly the smallest super-food on our list, blueberries pack a punch. They’re high in potassium, vitamin C, and healthy antioxidants that can lower your risk of heart disease, cancer, and inflammation.

3. Apricots. Rich in fiber, iron and copper, apricots pack a whole lot of nutrition into each bite. Apricots have also been shown to improve indigestion, earaches, and certain skin diseases.

4. Artichokes. This low calorie vegetable is naturally rich with fiber, vitamins C and K, folate, magnesium and potassium. Artichoke is also versatile and can be prepared in a variety of ways. No matter how you eat them, be sure to eat the leaves and not just the heart!

5. Olive Oil. Our friends in the Mediterranean do it right; olive oil has been proven to improve heart health due to its high content of monosaturated fats. Olive oil is also an anti-inflammatory, anti-oxidant and anti-microbial

6. Beets. Beets are loaded with fiber, potassium, and folate, and are free of saturated fats and cholesterol. Researchers believe the red pigment in beets – betacyanin – may protect cells against cancer.

7. Cabbage. Just one serving of cabbage contains 15% of your daily fiber, along with vitamins A, C, and K. Eating cruciferous vegetables, including cabbage, has been shown to reduce the risk of cancer.

8. Tomatoes. Tomatoes are high in antioxidants and can reduce risk of heart disease and osteoporosis, as well as minimize UV damage.

9. Bananas. At just 110 calories per serving, bananas are a great way to get in some potassium and vitamin B-6.

10. Carrots. Carrots are filled with beta-carotene which can improve eyesight and slow down aging cell growth.

11. Dark Chocolate. Dark chocolate is full of compound flavanols, which are a type of antioxidant that decreases inflammation, lowers blood sugar, and improves both positive and negative cholesterol levels. Just make sure you eat it dark, not the candy-coated chocolate found in most supermarkets or snack-shops.

12. Beans. Beans are a low-cost high-impact food that are high in protein and fiber and low in fat. .

13. Mangos. Nicknamed the “King of Fruit, eating mangos can improve your eyesight, skin, memory, digestion, and sex drive.

14. Sardines. They may not look appealing, but sardines can help prevent cancer, improve your bone health, and act as an anti-inflammatory.

15. Mushrooms. Mushrooms can help us be healthier, fitter, happier, and live longer. So go make friends with your favorite fungi

16. Pomegranates. A symbol of fertility and health, the pomegranate is great tasting fruit that’s an anti-inflammatory and anti-oxidant, and can also help you lose fat.

17. Avocado. Avocados are packed with over 25 essential nutrients: vitamins A, B, C, E, and K, as well as lots of fiber, protein, and healthy fats.

18. Coffee. Benefits of coffee include reduced risk for heart disease, dementia, and skin cancer. It has even been proven to lessen symptoms of Parkinson’s disease.

19. Oranges. Eating oranges can help with arthritis, prevent kidney stones, and with ample amounts of calcium, contributes to healthy bones and teeth.

20. Broccoli. Mustard oils found in broccoli have been shown to fight the most malignant cancer stem cells. It’s also high in fiber and phytonutrients.

21. Honey. Honey’s antibacterial properties help guard against bacterial viruses like E. Coli and salmonella.

22. Oats are extremely high in insoluble fiber, and are a good source of low-glycemic complex carbohydrates.

23. Kale. Kale is packed with vitamins A, C, and K, not to mention fiber and calcium.

24. Brussel Sprouts. Brussel sprouts may not have been your favorite food growing up, but there’s a reason your mother made you eat them. These small vegetables can improve your digestion, lower cholesterol, and protect your DNA..

25. Figs. In only one half a cup of dried figs there are 7.3g of both soluble and insoluble fiber. This makes figs the perfect super-food for slowing digestion and keeping you full longer.

26. Bok Choy. This extremely nutritious cruciferous vegetable provides plenty of calcium and potassium, along with carotenoids (such as beta-carotene), which may improve eye health.

27. Pumpkin. More than just a Halloween decoration, pumpkins are a low calorie food with lots of vitamin A and fiber.

28. Oysters. Oysters are a low density, high energy food and a good source of lean protein.

29. Brown Rice. This high-fiber food has a lower glycemic index than white rice, so it will keep you full for longer without causing a dramatic increase in your blood sugar levels.

30. Edamame. These beans include all nine amino acids, as well as lots of vitamins and minerals that improve immune health and battle disease.

31. Salmon. Salmon is rich in omega-3 fatty acids as well as protein, selenium, and vitamin D, making this Super-food a must have if you’re interested in protecting your heart’s health and improving your metabolism.

32. Spinach. Spinach is densely packed with nutrients, and although one cup can hold your entire daily dose of vitamins K and A, its only about 40 calories! Spinach can also be paired with most foods on this list in order to really reach maximum nutrient intake.

33. Garlic. From cancer prevention to heart health to immune system boosting, you can thank allicin (the active ingredient in garlic) for these benefits.

34. Tea. Tea has less caffeine than coffee but still performs as an agent against cancers, heart disease and clogged arteries.

35. Ginger. Ginger has long been used for curing ills of all kinds, from minor stomach pains to arthritis, and even migraines.

36. Turkey. Your favorite Thanksgiving meal is a low fat source of protein with vitamins B3 and B6, as well as selenium, which promotes thyroid health.

37. Walnuts. Walnuts are a great source of omega-3 fatty acids, and are loaded with mono-saturated fats, which can improve your heart health.

Find More : inspiyr.com/eat-these-superfoods/

9 Health Benefits of Pumpkin Seeds

Pumpkin Seeds

If you're in the mood for a chewy snack that doubles as a phenomenal health food, look no further than pumpkin seeds. With a wide variety of nutrients ranging from magnesium and manganese to copper, protein and zinc, pumpkin seeds are nutritional powerhouses wrapped up in a very small package. They also contain plant compounds known as phytosterols and free-radical scavenging antioxidants,1 which can give your health an added boost. Because these are high-fiber seeds, they’re able to boost your fiber intake, helping you reach the ideal amount of 50 grams per 1,000 calories consumed. Best of all, because pumpkin seeds are highly portable and require no refrigeration, they make an excellent snack to keep with you whenever you're on the go, or they can be used as a quick anytime snack at home, too.

1. Heart Healthy Magnesium
One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function. Magnesium has been shown to benefit your blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke.

2. Zinc for Immune Support
Pumpkin seeds are a rich source of zinc (one ounce contains more than 2 mg of this beneficial mineral). Zinc is important to your body in many ways, including immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function. Many are deficient in zinc due to mineral-depleted soils, drug effects, plant-based diets, and other diets high in grain. This deficiency is associated with increased colds and flu, chronic fatigue, depression, acne, low birth weight babies, learning problems and poor school performance in children, among others.

3. Plant-Based Omega-3 Fats
Raw nuts and seeds, including pumpkin seeds, are one of the best sources of plant-based omega-3s (alpha-linolenic acid or ALA). We all need ALA, however, ALA has to be converted by your body into the far more essential omega-3 fats EPA and DHA -- by an enzyme in which the vast majority of us have impaired by high insulin levels. So, while pumpkin seeds are an excellent source of ALA, I believe it is essential to get some of your omega-3 fats from animal sources, such

as krill oil, as well.

4. Prostate Health
Pumpkin seeds have long been valued as an important natural food for men's health. This is in part because of their high zinc content, which is important for

prostate health (where it is found in the highest concentrations in the body), and also because pumpkin seed extracts and oils may play a role in treating benign prostatic hyperplasia (BPH, or enlarged prostate). Research suggests that both pumpkin seed oil and pumpkin seeds2 may be particularly beneficial in supporting prostate health.

5. Anti-Diabetic Effects
Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.

6. Benefits for Postmenopausal Women
Pumpkin seed oil is rich in natural phytoestrogens and studies suggest it may lead to a significant increase in good "HDL" cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women.

7.  Heart and Liver Health
Pumpkin seeds, rich in healthy fats, antioxidants and fibers, may provide benefits for heart and liver health, particularly when mixed with flax seeds.

8. Tryptophan for Restful Sleep
Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into

melatonin, the "sleep hormone." Eating pumpkin seeds a few hours before bed, along with a carbohydrate like a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night's sleep.

9. Anti-Inflammatory Benefits
Pumpkin seed oil has been found to exhibit anti-inflammatory effects. One animal study even found it worked as well as the anti-inflammatory drug indomethacin in treating arthritis, but without the side effects.

What's the Best Way to Consume Pumpkin Seeds?
In order to preserve the healthy fats present in the seeds, pumpkin seeds should be eaten raw. If you choose to purchase seeds from a bulk bin, make sure they smell fresh – not musty, spoiled or stale, which could indicate rancidity or the presence of fungal mycotoxins. Organic pumpkin seeds are preferred, as they will not be contaminated with pesticides or other harmful chemicals.

Source : articles.mercola.com/sites/articles/archive/2013/09/30/pumpkin-seed-benefits.aspx

7 Health Benefits of Kiwi - Natural Food

Health Benefits of Kiwi, Natural Food

Kiwis are small fruits that pack a lot of flavor and plenty of health benefits also called Natural Food. Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber. Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it.

1. Can help treat asthma
It’s thought that the high amount of vitamin C and antioxidants that kiwis contain can actually help treat people with asthma. One study from 2000 found that there was a beneficial effect on the lung function among those who consumed fresh fruit regularly, including kiwis. Fresh fruit like kiwi may reduce wheezing in susceptible children.

2. Aids digestion
Kiwis have plenty of fiber, which is already good for digestion. They also contain a proteolytic enzyme called actinidin that can help break down protein. One study recently found that kiwi extract containing actinidin greatly enhanced the digestion of most proteins.

3. Boosts the immune system
Kiwis are nutrient-dense and full of vitamin C. In fact, just 1 cup of kiwi provides about 273 percent of your daily recommended value. Vitamin C is an essential nutrient when it comes to boosting your immune system to ward off disease. One study even found that kiwis may support immune function and reduce the likelihood of developing cold- or flu-like illnesses. This is especially true in at-risk groups like adults over the age of 65 and young children.

4. Reduces risk of other health conditions
Oxidative stress can result in damage to our DNA. This can lead to health problems. Partially thanks to its antioxidants, there is some evidence from an older study that regular consumption of kiwi or kiwi extract reduces the likelihood of oxidative stress.

Since oxidative DNA damage is strongly linked to colon cancer, regular kiwi consumption could lower your risk of colon cancer, too.

5. Can help manage blood pressure
Not only can kiwi fruits provide an extra boost to our immune system, they can also help us to manage our blood pressure. A 2014 study found evidence that the bioactive substances in three kiwis a day can lower blood pressure more than one apple a day. Long term, this may also mean a lowered risk for conditions that can be caused by high blood pressure, like strokes or heart attacks.

6. Reduces blood clotting
In addition to helping us manage our blood pressure, kiwis can actually reduce blood clotting. A study from the University of Oslo found that eating two to three kiwis a day significantly lowered the risk of blood clotting. They were also found to reduce the amount of fat in the blood. Researchers said that these effects were similar to those of a daily dose of aspirin to improve heart health.


7. Protects against vision loss
Macular degeneration is the leading cause of vision loss, and kiwis might help protect your eyes from it. One study found that by eating three servings of fruit a day, macular degeneration was decreased by 36 percent. Kiwis’ high levels of zeaxanthin and lutein are thought to contribute to this effect.

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Prescription / Potential risks
Eating kiwi fruit is regarded as safe for most people. The main exception is for those who are allergic. Signs of a kiwi allergy include itchy throat, swollen tongue, trouble swallowing, vomiting, and hives. Your risk for allergy to kiwi increases if you’re also allergic to hazelnuts, avocados, latex, wheat, figs, or poppy seeds.

In rare cases, kiwis could slow blood clotting, increasing bleeding. This could increase the severity of bleeding disorders. If you have a bleeding disorder or are about to have surgery, avoid eating kiwis.

Source :  healthline.com/health/7-best-things-about-kiwi#protects-against-vision-loss8

25 Great Superfoods and Why They're Super

Great Super Foods— just hold the sugar to get the most benefits. Here are the reasons these fruits, veggies, grains, and dairy products have made our list of the world's best superfoods

1. Yogurt - Regular yogurt’s thicker, creamier cousin is chock-full of protein and probiotics. It fills the belly, improves digestion, and bolsters the immune system. Plus, it's a great healthy recipe substitute for sour cream, cream cheese, and even mayonnaise!

2. Quinoa - This teeny-tiny, grain-like seed packs some serious nutritional prowess. With a mild, nutty flavor and a texture similar to rice or couscous, quinoa is one of the only grains or seeds that provides all nine essential amino acids our bodies can't produce themselves . And it's filled with protein— eight grams per one-cup serving, to be exact!

3. Blueberries -  Don’t worry; these berries won't cause an oompa-loompa-like reaction. In fact, they're nutritional superstars, filled with fiber, vitamin C, and cancer-fighting compounds. And studies suggest blueberries may even improve memory !

4. Kale - This rough and tough green beats out all the rest in terms of nutrition, providing more antioxidants than most other fruits and veggies! It's also a fantastic source of fiber, calcium, and iron. Prepare it virtually any way, from boiled or steamed to roasted (try it as a chip!) or stewed.

5. Chia - Ch-ch-ch-chia! Yep, this little seed is the same as those adorable little ceramic animal planters of the 90s! But don’t worry, the nutritious part is not the clay pot. Chia seeds are actually loaded with the most essential fatty acids of any known plant! Plus, one serving of the stuff is loaded with magnesium, iron, calcium, and potassium.

6. Oatmeal - High in fiber, antioxidants, and tons of other nutrients, this breakfast staple has been shown to help lower cholesterol levels, aid in digestion, and even improve metabolism . And it's downright delicious— especially when flavored like pumpkin pie!

7. Green Tea - This ages-old health secret has been used as a natural remedy for everything from cancer to heart disease ! The secret to this delicious drink? Antioxidants! The main superhero here is Epigallocatechin gallate, or EGCG, a phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers .

8. Broccoli - This lean, mean, green machine is packed with vitamins, minerals, disease-fighting compounds, and the fiber essential in any diet. Though all members of the cruciferous vegetable family are super-duper healthy, broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce risk of heart disease, certain cancers, and stroke) .

9. Strawberries - Vitamin C is the superstar of this superfood. Just one cup of these red beauties satisfies the daily requirement for vitamin C (74 milligrams per day for women, 90 for men)! Studies suggest the antioxidant helps build and repair the body's tissues, boosts immunity, and fights excess free radical damage. And the vitamin C in strawberries could help promote healthy eye function .

10. Salmon - This heart-healthy fish is packed with protein and a healthy dose of omega-3 fatty acids, which studies suggest may help reduce the risk of cardiovascular disease. And bonus points: Salmon may also protect skin from the sun and the damaging effects of UV rays .

11. Watermelon - Low in sugar and high in vitamins A and C, this summer treat is the prefect fresh, low-calorie snack. Studies suggest watermelon could also potentially lower blood pressure and reduce the risk of cardiovascular disease . And the lycopene in watermelon could help protect the body from UV rays and cancer .

12. Spinach - Antioxidants, anti-inflammatories, and vitamins that promote vision and bone health are what make this little ol' green so super . And those bones will be thanking spinach, too! Just one cup of the stuff packs up to 12 percent of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss .

13. Pistachios - These lil' nuts are hiding lots of protein and fiber behind their earthy flavor and nutty crunch. Plus, they're naturally cholesterol-free. A one-ounce serving of these nuts has almost as much potassium as one small banana.

14. Eggs - A relatively inexpensive protein source loaded with nutrients, eggs certainly earn their superfood status. A single large egg is just about 70 calories and offers six grams of protein. Eggs are also a great source of omega-3 fatty acids, which are essential for normal body function and heart health .

15. Almonds - Surprise! Almonds are the most nutritionally dense nut, meaning they offer the highest concentration of nutrients per calorie per ounce. For just 191 calories, a one-ounce serving provides 3.4 grams of fiber (that's about 14 percent of the daily recommended value) and a healthy dose of potassium, calcium, vitamin E, magnesium, and iron. Plus, you can eat them as BUTTER!

16. Ginger - Slightly spicy but oh-so-enjoyable, ginger has been used for years as a delicious flavoring and an all-natural remedy for everything from an upset stomach to unwanted inflammation.

17. Beets - This all-star veggie contains tons of vitamins, minerals, and antioxidants that can help fight disease and strengthen vital organs. And their purple hue may be the secret to their healthy success— some studies suggest betalains, the purple pigments in these veggies, may help ward off cancer and other degenerative diseases .

18. Beans - High in protein and low in cholesterol, beans of any variety can add a healthy twist to any dish (even brownies!). They're also loaded with fiber, folate, and magnesium, and studies have shown that legumes (like beans) can actually help lower cholesterol and reduce the risk of certain cancers (at least in rats…) .

19. Pumpkin - Loaded with antioxidants and vitamins, these gourds aren't just for carving (or making into pie). The star nutrient here is beta-carotene, a provitamin that the body converts to vitamin A, which is known for its immune boosting powers and essential role in eye health .

20. Apples - Say it with us, people: "Fiber is good." And apples are a great low-calorie source. (A medium-sized apple weighs in at under 100 calories.) Plus, upping apple intake has been associated with reduced risk of cardiovascular disease, certain cancers, diabetes, and asthma .

21. Cranberries - It's time to work these fall favorites into dishes year-round. Whether it's in the shape of a can or fresh off the stove, cranberries have a handful of health benefits and disease-fighting powers . These bacteria-busting berries can help fight inflammation, reduce the risk of heart disease, improve oral health, help prevent ulcers and yeast infections, and may even inhibit the growth of some human cancer cells .

22. Garlic - Yes, it might leave breath less-than-desirable, but these cloves can do more than flavor— they've been used for centuries as food and medicine. These days, garlic is used to treat anything from high blood pressure and heart disease to certain types of cancer. Plus, studies suggest garlic extract can be used to treat yeast infections in women and prostate issues in men .

23. Cauliflower - While all the vitamins and minerals are a great bonus, the real star here is cauliflower's cancer-fighting compounds, glucosinolates. These phytochemicals are responsible for cauliflower's sometimes-bitter flavor, but they have also been shown to prevent damage to the lugs and stomach by carcinogens, potentially protecting agiainst those cancers . And thanks to interactions with estrogen, cauliflower may also help prevent hormone-driven cancers like breast, uterine, and cervical . 24. Leeks Leeks owe many of their anti-cancer superpowers to their organosulphur compounds. These nutrients have been credited with everything from kicking cancer to boosting immunity . Studies also suggest leeks could help protect the digestive system from stomach and gastric cancers .

25. Lentils - They're pretty cheap, easy to prepare, and high in protein, iron and other essential nutrients. Need we say more? The iron may help fight off anemia (a condition that’s especially common among vegetarians and vegans), and they're low on the glycemic index, too. That means they cause blood sugar to spike less quickly than other starches, so our energy lasts longer .

Full Source : greatist.com/health/25-greatist-superfoods-and-why-theyre-super