Foods that have powerful Health benefits! 1

Superfoods are Nutritional Powerhouse Foods Nutrient dense foods (low calorie, high nutrient). They are proven to help prevent and reverse aging, cardiovascular disease, type II diabetes, hypertension, certain cancers, dementia, and extend your lifespan.

Key Vocabulary Antioxidant –prevent the creation of “free radicals”, which cause damage to the cells Carotenoid –colorful plant pigments; owerful antioxidants that can help prevent cancer and heart disease; enhance your immune response to infections.antioxidantscancerheart disease Phytonutrients –nonvitamin, nonmineral components in food that provide health benefits. Flavonoid (a type of antioxidant) –Compounds with anti-bacterial, anti-viral, anti-tumor, anti-inflammatory, antiallergenic

INTRODUCING THE SUPERFOODS

Beans Low-fat protein Fiber B Vitamins Iron Phytonutrients

Blueberries One of the top 3 Superfoods! One of the foods highest in antioxidants

Broccoli One of the most powerful foods in one’s dietary arsenal against cancer!

Oats It can lower cholesterol levels, especially LDL (bad)

ORANGES Antioxidants (93% of daily Vit C) 170 cancer-fighting phytochemicals Reduce arthritis, cancer, asthma, diabetes and obesity. Only 60 calories

Pumpkin One of the most nutritionally valuable foods we have High in Vit A, Potassium, cancer fighting agents

WILD SALMON AHA recommends fish 2x/week Rich in Omega-3 fatty acids

Soy Inexpensive source of protein Vitamin Rich Lots of fiber Plant source of omega-3 fatty acids Offers a wealth of phytonutrients

Spinach Flavonoids Antioxidants –Vit C, Vit A, Zinc, Vit E Anti-inflammatory Helps prevent heart attack and stroke Maintains bone strength

TEA Cheap No calories Relaxation Tastes good Lowers blood pressure Reduces Cancer

Tomatoes Excellent source of lycopene, that helps prevent cancer, raises the SPF factor of your skin, helps prevent blindness

Turkey One of the leanest protein sources Inexpensive Lower in saturated fat than chicken

Almonds Reduce risk of heart disease, diabetes and cancer High in Vitamin C and natural oils that diminish signs of aging.

Yogurt Contributes to the balance of microorganisms in the body Digestible form of milk products that provide calcium

Avocados One of the most nutritionally- dense fruits per gram Improves body’s ability to absorb nutrients Healthy fats

Cinnamon Cinnamon functions as a “brain boost” Encourages cognitive ability Is a glucose moderator and is antibacterial

Dark Chocolate Has more flavonols than apples, cherries, red wine, and tea

Eggs Do NOT raise cholesterol! High complete protein, low calorie 20% RDI Vitamin D Full of antioxidants Help with weight loss

Extra Virgin Olive Oil Reduces the risk for breast/ colon cancer Lowers blood pressure Improves cardiovascular health Good source of vitamin E

Garlic It is a anti- inflammatory and has antiviral properties Has been used to treat stroke, cancer, immune disorders, arthritis, and cerebral aging

Honey Treatment for respiratory diseases, skin ulcers, wounds, urinary diseases, and dandruff Darker the honey, higher levels of antioxidants

Sweet Potato Have in cancer fighting antioxidants High in Beta-carotene Known for anti- inflammatory properties Help stabilize blood sugar levels

Pomegranates They have 2 to 3 times the antioxidant power of equal amounts of green tea or red wine!

Apples Have been proven to be potent weapons against cancer, heart disease, asthma, and type II diabetes compared with other fruits and vegetables

Red Cabbage Contains compounds that reduce risks of cancer significantly. It can also purify your blood, kill viruses and bacteria, and help to improve your immune system. Excellent source of Vitamins C and K