10 Top Super Foods To Add To Your Diet Now

The search for the elixir of youth may not have to go further than your own kitchen- provided you stock it full of super foods. So what is a super food? A super food is generally any food that stands out from the rest by virtue of its general nutritional content, anti-oxidant content or ability to heal.

Studies have shown that up to 85% of age related illnesses are preventable through proper diet and nutrition. Most disease states are prompted by villains that we get through food, stress and the environment called free radicals.

Anti-oxidants found in foods help to quell and destroy these free radicals, and therefore prevent damage. Eating phytochemicals (another word for plant chemical anti-oxidants) not only adds years to life but also life and vitality to the years we have. Here are 10 of the top super foods to add to your shopping cart.

Tomatoes

A powerful anti-oxidant, called lycopene is behind many of the tomato’s anti-ageing properties. Lycopene has been shown to help prevent heart disease by protecting the blood vessels against oxidative damage and has also been shown to offer protection against many types of cancer, including lung and prostate.

Lycopene concentration is highest when tomatoes are heated (like as a sauce). It is also fat-soluble so adding some raw olive oil to the meal also helps. Tomato sauce and puree are also good sources. Raw tomatoes also contain some lycopene and have a higher vitamin C content than cooked.

Berries

Berries are a rich source of anthocianidins- antioxidants, which help reduce inflammation, prevent cancer and improve circulation. Include fresh or frozen strawberries, blueberries, raspberries, or any other berries, in your diet on a regular basis. In season is best, but not always available. Imported from Brazil, the Acai berry is particularly high in anti-oxidants and has been touted as a powerful skin booster. The China-native Goji berry is another berry with exceptionally high anti-oxidant capabilities. Goji berries can be bought dried and added to smoothies and porridge.

Greens

Green veggies contain the widest range of nutrients and antioxidants of all vegetables and are a good source of cancer-fighting phytochemicals, vitamin C, magnesium, chromium, folate, calcium and potassium. Add heaps of spinach, rocket, Bok Choy or broccoli every day.

Wheatgrass, barley grass and blue-green algae, like spirulina can be taken in juice or supplement form for an extra green powered boost. If you battle to get greens in, juicing them is another good option.

See Also: Winter Superfoods For Boosting Your Immunity

Carrots

The bright orange color of the carrot is due to the high amounts of a pigment and antioxidant called beta-carotene. Beta-carotene can help prevent and reverse skin damage caused by excessive exposure to sunlight. Beta-carotene's powerful antioxidant actions also help provide protection against macular degeneration and the development of cataracts, which are the leading cause of blindness in the elderly. Some studies have also shown a link between beta-carotene intake and the prevention of certain cancers. Other orange fruit and vegetables containing beta-carotene include butternut, pumpkin, sweet potatoes, mangoes and paw-paw.

Some More Super Foods You Should Include In Your Diet

Beetroot

Beetroot is a great source of B vitamins, especially folate and are also rich in the electrolyte minerals magnesium and potassium. Beetroot are a good source of the minerals iron and copper, which help prevent anemia in the blood. Beets also contain a good dose of vitamin C. The main phytochemical in beets, called betacyanin, gives it its purplish color and is responsible for a lot of its health benefits. Chemicals in beets can help fight cancer, particularly colon cancer.

Another substance in beetroot called trimethyl glycine can help quell inflammation and lower levels of a toxic substance related to ageing called homocysteine in the blood.

Chia seeds

Chia seeds are a source of omega-3 essential fatty acids. Recent research has shown that omega-3 fatty acids help regulate blood sugar by increasing insulin sensitivity. Omega 3 fatty acids help prevent many other inflammatory diseases associated with ageing, such as heart disease and arthritis. Fatty acids found in fish have also been shown to keep the brain young and healthy and improve memory and cognition. Fish is also a great source of complete protein, and our bodies use the amino acids to make neurotransmitters like serotonin (the feel good chemical). If you’re not mad on fish you can get your omega-3s from green vegetables, walnuts and flaxseeds.

Tea

Green, black and red teas all contain antioxidant polyphenols that help reduce free radical damage and aging. Catechin is the phytochemical responsible for most of teas health effects. Black and green teas contain similar amounts of flavonoids, but green tea has almost 4 times more catechins than black tea. Red tea (also known in South Africans where it is native as Rooibos tea) has different flavonoids to black and green teas, which have applications in skin care as well as cancer prevention. Rooibos may also help lower blood pressure by inhibiting the constriction of blood vessels.

Red wine

Red wine is high in a substance called resveretrol, which has been found to exhibit astounding antioxidant capabilities. Red wine can help lower cholesterol and decreases blood platelet aggregation making it useful in the prevention of heart disease.

Beware though as alcohol is a double-edged sword and too much wine can have the opposite and undesired effects. Moderate consumption is considered no more than 2 units per day for women and no more than 3 units per day for men. A unit is equivalent to 150ml.

Garlic

Garlic is a member of the lily or Allium family (which also includes onions) and is rich in a variety of powerful sulfur-containing compounds including thiosulfinates and sulfides. These compounds are responsible for garlic's characteristically pungent odor and are also the source of many of its health-promoting effects, which include cholesterol lowering as well as anti-inflammatory, antibacterial and antiviral activity and cancer protection.

See Also: Food Is Medicine: Superfoods to Improve Your Mood

Brazil nuts

Brazil nuts are a superior source of the antioxidant mineral selenium. Even just one Brazil nut a day can boost your levels of this mineral sufficiently. Selenium has been shown to be effective in cancer prevention through its ability to activate an enzyme in the body called gluthathione peroxidase that protects against the formation of free radicals.