 JAN 14: They're ordinary items that are probably
in your refrigerator or kitchen pantry right now: beans, blueberries,
broccoli, oats, oranges, pumpkin, soy, spinach, green or black tea,
tomatoes, turkey, walnuts, wild salmon, and yogurt.
But these may not be ordinary foods at all. They may be so special,
they've earned the title "superfoods." That's the word from Steven G.
Pratt, author of "SuperFoods Rx: Fourteen Foods That Will Change Your
Life." His premise is that these vitamin-packed goodies have
superpowers when it comes to keeping us healthy, improving our
well-being, and helping us to live longer provided we do our part by
eating them regularly, reports The Rocky Mountain News.
Here are the 14 "superfoods" and the superpowers they bestow that
are outlined in "SuperFoods Rx":
Beans
They lower cholesterol, fight heart disease, stabilize blood sugar, reduce obesity, lessen
cancer risk, and relieve hypertension.
--Eat four 1/2-cup servings a week. Don't like beans? Substitute green
beans, sugar snap peas, green peas, or chick peas instead.
Blueberries
They lower the risk of heart disease and cancer and help maintain youthful, healthy
skin.
--Eat 1 to 2 cups a day. When they aren't in season, eat cranberries,
raspberries, strawberries, cherries, currants, and purple grapes.
Broccoli
It boosts your immune system, reduces the incidence of cataracts,
builds bones, and fights birth defects and heart disease.
--Eat 1/2 to 1 cup a day. Can't stand broccoli? Eat brussels sprouts,
red and green cabbage, cauliflower, bok choy, and kale.
Oats
Oats lower cholesterol, reduce the risk of heart disease and diabetes, and are high in fiber and protein.
--Eat five to seven servings a week. Don't want it that often? Try
wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, and
quinoa.
Oranges
They support heart health while preventing cancer, stroke, diabetes, and other chronic ailments.
--Eat one a day. Want more variety? Try lemons, grapefruit, kumquats,
tangerines, or limes.
Pumpkin
It's not just for pie. Pumpkin lowers the risk of various cancers,
while it promotes youthful, healthy skin.
--Eat 1/2 cup a day. Want an alternative? Try carrots, carrots,
butternut squash, sweet potatoes, and orange bell peppers.
Soy
It prevents heart disease, cancer, and osteoporosis, as well as relieves menopausal and menstrual
symptoms.
--Eat at least 15 grams daily. Don't like soy? Try tofu, soymilk, soy
nuts, edamame, or miso.
Spinach
Popeye was on to something! Spinach lowers the risk of cardiovascular
diseases, a variety of cancers, age-related macular degeneration, and
cataracts.
--Eat 1 cup of steamed spinach or 2 cups of raw spinach a day. Don't
like it? Then eat kale, collards, Swiss chard, bok choy, romaine
lettuce, mustard, or turnip greens.
Tea (Black or green)
Besides soothing the soul, tea boosts the immune system, helps prevent
cancer and osteoporosis, lowers stroke risk, and promotes
cardiovascular health.
--Drink at least one cup a day.
Tomatoes
They lower cancer risk, increase your skin's sun-protection factor, and
play a role in preventing cataracts and age-related macular
degeneration.
--Eat one tomato a day. Don't like them? Try watermelon, persimmons, or
pink grapefruit instead.
Turkey (skinless breast)
It's not just for Thanksgiving. Turkey is not only the perfect healthy
low-fat protein, but also builds a strong immune system.
--Eat three or four 3-ounce servings a week. Want something else?
Skinless chicken breast is a great alternative.
Walnuts
How nutty is this? Walnuts reduce the risk of heart disease, diabetes, and cancer.
--Eat 1 ounce five times a week. Other options include almonds,
pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds,
macadamia nuts, pecans, hazelnuts, and cashews.
Wild salmon
It lowers risk of heart disease and cancer.
--Eat it two to four times a week. Don't like salmon? Go for Alaskan
halibut, canned albacore tuna, sardines, herring, trout, sea bass, or
clams.
Yogurt
In addition to being a great source of protein and calcium, yogurt
promotes strong bones and a healthy heart.
--Eat 2 cups a day. Want something else? Try kefir.
(Source: Netscape)
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