Add These Super Foods to Your Diet

So have you ever wondered how you could create a list of foods that are completely healthy and not the norm? There are many great food choices around you daily but if you don’t know what they are you will continue to eat the same stuff. Why not say good bye to heart disease, being overweight and so many other problems by adding some new staples to your diet. In the past weeks we have been writing about so many different foods today we are going to give you a master list of things to look at.

1. Black Rice– No black rice is not new. It has been around for a long time. It has been show to possibly have more cancer-fighting antioxidants than blueberries or blackberries and it’s also loaded with fiber and B-vitamins.
2. Apricots– Well let’s start with the easy thing its orange so it has beta carotene, this is a powerhouse that converts to vitamin A in the body.
3. Purple Potatoes– “A recent study in the Journal of Agricultural and Food Chemistry found that eating a moderate serving of purples potatoes twice a day helped to lower blood pressure in obese individuals without causing weight gain. Additionally, the more color a fruit or vegetable has, the better it is for you. That’s because vibrant hues in whole foods are created by powerful phytochomeicals that help to reduce inflammation and overall disease risk.”[1]
4. Blackberries have been found in one study to be higher in antioxidants than their blue counterparts. Their anti-inflammatory effects not only may help to prevent cancer, but may do wonders for your skin.
5. Bran– the fiber in bran may help to reduce the progression of prostate cancer, promote gastrointestinal health and reduce your risk of heart attack and stroke by helping in the fight toward lower cholesterol.[2]
6. Onions– they may help reduce your chances of stroke
7. Pears– they are high in vitamin C and fiber. Pears may help reduce the incidence of gastric cancer by decreasing bile acids in the intestinal tract.
8. Beans– beans are an excellent source of nutrition. They are very high in fiber, magnesium and potassium. If you use canned beans be sure and drain them.
9. Sweet Potatoes– sweet potatoes are packed full of vitamin A and fiber. Substitute them for a regular potato when possible.
10. Blueberries and Strawberries– berries are packed with antioxidants, vitamins and fiber.
11. Tomatoes– they contain nutrients like vitamin C, iron, and vitamin E.
12. Greek Yogurt– Substitute this for sour cream. You will be amazed at how the taste is the same but nonfat Greek yogurt has 130 calories per cup, no fat, 9g carbohydrates, 9g sugar, and 23g protein.  A cup of sour cream has 445 calories and reduced fat sour cream has 325 calories. It is also excellent with fruit.
13. Oatmeal– oatmeal is high in soluble fiber.  Oatmeal is slower to digest and it won’t raise your blood sugar as much or as quickly as other carbohydrates. Overtime is works better at controlling blood sugar. A key to eating oatmeal is to pay attention to the portion size. You want to avoid prepackaged oatmeal that contains sugar of sweeteners. In addition if you use milk remember you are adding calories to your oatmeal. Oatmeal can reduce cholesterol levels, and lower the risk of raised blood pressure, weight gain and type II diabetes.
14. Cinnamon– studies have shown that a teaspoon of cinnamon a day may significantly decrease fasting blood glucose levels and increase insulin sensitivity.
15. Lentils– lentils are packed with dietary fiber both soluble and insoluble. Soluble fiber slows absorption of the sugar molecules in the starch. Insoluble fiber slows down the digestive process so you stay satisfied and your blood sugar remains steady.
16. Quinoa– quinoa can be substituted for rice and a side dish. It is considered a complete protein. It contains all the essential amino acids your body needs to build protein molecules. Quinoa contains almost twice as much fiber as most other grains. Fiber helps to prevent heart disease by reducing high blood pressure and diabetes. Quinoa contains iron which is used by the red blood cells of our body to carry oxygen.  Quinoa is rich in magnesium which may help to reduce type 2 diabetes by promoting healthy blood sugar control. Quinoa is also high in manganese which protects the cells from injury from free radicals. [3]
17. Whole Grain Pasta– these are a great source of B vitamins and fiber. They also can reduce inflammation in the blood vessels. The key is not to over cook the pasta and this raises the glycaemic load and to limit your portion size to ½ -1 cup per serving.
18. Olive Oil– extra virgin olive oil contains antioxidants. Olive oil also contains phytonutrients that have an anti-inflammatory effect on your body.  This helps repair the cardiovascular system. [4]
19. Spinach and Leafy Greens: The fiber in leafy greens will slow absorption of any carbohydrates (e.g., potatoes or bread) they’re paired with, resulting in a healthier overall glycaemic load.
20. Nuts of all kinds are great for controlling blood sugar. Some may contain magnesium and fiber. Walnuts contain omega 3 fatty acids Nuts contain protein, unsaturated fat, and fiber. These three things have a positive impact on blood sugar levels.  Limit how many you eat as they are high in calories.
21. Fish and foods high in omega 3 fatty acids.  They will help slow absorption of blood sugars, and they protect your cardiovascular system. Foods high in omega 3 include wild rice, walnuts, canola oil, flax, black beans and kidney beans. Recommended fish include; Atlantic salmon, trout, halibut, blue fin tuna and mackerel.[5]
22. Hummus– this is a Middle Eastern specialty that can help regulate the absorption of sugars from starch.  It is normally served as a spread made from cooked, mashed chickpeas blended with tahini, olive oil, lemon juice, salt and garlic.  This will help your blood sugar to stay balanced. Recipes are available online. (http://www.foodnetwork.com/recipes/alton-brown/hummus-for-real-recipe/index.html )
23. Chia Seeds– you may have to find this at a local health food store or order online. You can substitute a ¼ cup of this in your favorite recipe. Chia seeds originated in South America and were a staple in the diets of ancient Mayans and Aztecs. Chia seeds are high in protein, fiber, and omega 3 fatty acids.  The flour made from these seeds actually with lower blood sugar due to the fiber and omega 3 fatty acid. The gelling action of the seed and its combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars. Eating chia with a meal will help turn your food into constant, steady energy.
24. Grapes contain resveratrol. Resveratrol has been known to be effective in preventing heart disease but recently it has been discovered that it may also be effective in helping with symptoms of osteoarthritis and rheumatoid arthritis.
25. Bananas- Bananas have twice as many carbohydrates as an apple, five times as much Vitamin A and iron and three times as much phosphorus. Bananas are rich in potassium and natural sugars.  Bananas contain tryptophan. This substance will help your mind relax so that you can feel better. Bananas can help reduce the acidity left in your stomach from other foods. [6]
26. Apples- phytonutrients found in apples can protect your brain from debilitating diseases such as Alzheimer and Parkinson’s. Apples contain fiber and fiber helps prevent cancer and heart disease.  Apples can also reduce your risk for diabetes. Apples have also been shown to be an effect aide in promoting weight loss. “Lung cancer is the most common cancer to be thwarted by eating apples. Recent studies done by NYAppleCountry.com state that women who consumed at least one apple per day reduced their risk of lung cancer.”[7]