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Add superfoods to your diet

23 April 2010 2 Comments

Try including some of the following “super foods” into your diet. Each food contains vitamins, nutrients and/or minerals that are believed to contain special properties for health, disease prevention and/or longevity.

Food Serving Size Properties/Benefits
Broccoli 2 spears Contains vitamins C, A, Beta Carotene
and Fiber.
Carrots 2 medium 2 carrots every other day provide enough
beta carotene to reduce stroke risk by half for men who
already have symptoms of heart disease
Chili Peppers 1 or more peppers The heat source in chilis, capsaicin,
is an antioxidant. Contains blood thinning properties
to prevent strokes, lowers cholesterol, protects DNA against
carcinogens, may stimulate release of endorphins (“natural
high” chemicals)
Spinach 1 cup uncooked Contains vitamins A and C, folic acid
and magnesium which help control cancer, reduces heart
disease and stroke risk, blocks free radicals and may
help prevent osteoporosis.
Mushrooms 1/4 cup dried Shitakes
or other exotic mushrooms		 Contain beta-glucan, which stimulates
immune system. Shitake, enoki, zhuling and reishi all
have anti-cancer and antiviral effects
Tomatoes 1 med. tomato Contain lycopenes – an antioxidant more
potent than vitamin C. Stimulates immune function and
may slow degenerative diseases
Strawberries 1/2 cup Contains ellagic acid, which contains
anti-cancer properties
Papaya,
Pineapple & Kiwi		 one papaya,

1 cup pineapple,

1-2 kiwis

 High amounts of enzymes that help combat
everything from autoimmune diseases, allergies, and cancer
to AIDS
Mangoes 1 mango Contains bioflavonoids that aid the immune
system
Citrus
Fruits		 1 lg. orange or equivalent Contains vitamin C which helps your body
fight cancers (lung, cervical, esophagus & stomach).
Rich in bioflavonoids.
Apricots 3 fresh Fresh apricots are high in beta-carotene.
Also contains vitamin C and fiber.
Bananas 1 medium Rich in magnesium (helps protect circulatory
system), potassium and slowly-absorbed sugars. Good source
of pectin (a soluble fiber). Prevents radical swings in
blood sugar
Garlic 2-3 cloves fresh or

1 tsp. Garlic Powder

 May lower cholesterol and blood pressure.
May contain chemicals capable of destroying cancer cells
Green Tea 1 cup Green tea contains polyphenols, which
may reduce heart disease, cancer and stroke risk
Beans 1 cup High in protein and complex carbohydrates.
Contains both soluble and insoluble fiber. Contains phytochemicals
and protease inhibitors that may help prevent cancer
Soybeans
& Tofu		 4 ounces tofu or equivalent
soy product		 Lowers “bad” LDL cholesterol
levels in bloodstream which reduces heart disease risk.
Studies have shown that people who regularly eat soy products
have reduced risk or lower rates of prostate, colon, lung,
rectal and stomach cancers.
Salmon 3 ounces Contains omega-3 oils to fight heart disease.
Contains calcium, magnesium, protein and B-vitamins.
Oats 1 cup oatmeal,

1-1/2 packets instant oatmeal, or

1-1/4 cup oat flakes cereal

 Oat bran lowers cholesterol and blood
pressure. May reduce risk of colon cancer. Oatmeal contains
both soluble and insoluble fiber.

Content excerpted from the Executive Health’s
Good Health Report (© Executive Health Report, May 1996)

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2 Comments »

  • Riley Cooper said:

    Can anyone give more list of diet foods?..:

    # 16 July 2010 at 6:04 am
  • cdunlop (author) said:

    Hello Riley,
    Yes, you can give a list of diet foods. Either send them to me or put them in your comments, I will look them over and post if appropriate.
    Thanks for sharing!
    Carol

    # 17 July 2010 at 12:34 am

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