Here is a list of healthy super foods that are powerful, nutrient-dense foods that will strengthen your immune system and can add years to your life:
1. Allium Family – Garlic, onion, shallots, and leeks all help to detoxify the body and restore liver function and health – and are at the top of the list of foods that help prevent cancer.
2. Lentil and Beans – Low in calories and fat, but packed full of protein, lentils and beans are high in complex carbohydrates, fiber, folic acid, and omega-3 and omega-6 fatty acids, and are an anti-aging dietary necessity.
3. Berries – When it comes to fresh fruit, berries are the richest source of powerful, anti-aging antioxidants, vitamins, minerals, and essential fatty acids (EFA`s). The phytonutrients found in berries help discourage the growth of cancer cells, and the high vitamin-C content helps lower the risk of heart disease.
4. Cruciferous Vegetables – Broccoli, cauliflower, kale, cabbage, brussels sprouts, turnips, and bok choy are considered super veggies containing phytochemicals that have excellent cancer fighting properties.
5. Green Foods – Barley grass, wheat grass, spirulina, and blue-green algae are extremely anti-aging, and are shown to have beneficial effects on cholesterol, blood pressure, and cancer prevention.
6. Nuts and Seeds – Almonds, walnuts, cashews, and pumpkin seeds are tremendously nutritious and an excellent source of protein, potassium, fiber, and essential fatty acids. Nuts have numerous anti aging and beauty benefits. Take note though, that you have to consume nuts in moderation if you are trying to cut calories as they are high in fat.
7. Omega-3 Fatty Acids – These “good fats” are found in foods such as salmon and tuna, flaxeed (oil), hemp seed oil, chia seed oil, avocado, and nuts. Omega-3 fats are essential for brain, cardiovascular, and skin health.
8. Soy (Fermented) – Pickled tofu, tempeh, natto, tamari sauce, and miso contain powerful cancer-fighting compounds known as isoflavines. isoflavines possess active antioxidant properties, as well as anti fungal and antimicrobial components which reduce bad cholesterol, encourage bone density, and help reduce night sweats and hot flashes in postmenopausal women.
Even though soy has been an important part of the Asian diet for a thousand of years and continues to be a popular food choice, there has been some controversy whether soy is safe. Soy products like the ones mentioned above are usually made from organically grown soybeans and are fermented, which changes its nutritional profile and considered safe and nutritious when eaten in moderation.
Non-fermented soy proteins like soy milk, tofu, and soy nuts may have negative side effects and should be avoided.
Note: Because soy mimics estrogen, women who have, or have had breast cancer should consult their doctor, a holistic practitioner, or certified nutritionist about whether to include soy in their diet.
9. Spices – Used for centuries for their medicinal, as well as culinary purposes – cinnamon, turmeric, ginger, paprika, rosemary, cayenne, oregano, and basil actually have more disease fighting antioxidants than most fruits and vegetables.
10. Sprouts – Sprouts are one of the most nutritious foods that exist! They are extremely high in protein, vitamins, minerals, and antioxidants and have a high enzyme content, making them easy to digest. Sprouts are best eaten raw as cooking destroys much of their nutritional content.
11. Yogurt and Kefir – Containing live cultures, these foods are vital for replenishing healthy flora in the digestive tract. Adding fermented (probiotic) foods to your daily diet will boost your immune system and increase your energy.
12. Whole Grains – Complex carbohydrates such as oatmeal, barley, brown rice, quinoa (keenwah), and popcorn are not only high in fiber, but a good source of vitamins, iron, and antioxidants. Whole grains have been shown to reduce the risk of heart disease, high blood pressure, and many types of cancer.
While quinoa is usually considered to be a whole grain, it is not actually a whole grain, but is a gluten free seed that is used in cooking like a whole grain.
NO SUGAR! NO JUNK FOOD! – Avoid excessive sugar intake, refined carbohydrates, processed foods, fast food, and junk food, as they have all been shown to weaken the immune system, lower your energy levels, and can lead to a host of health problems.
We are all used to sugar, salt, and fat because that is what we are used to eating. While it may seem foreign at first to eat mainly whole foods and high fiber or a plant-based diet, we all can retrain our taste buds and learn to prefer a nutritious, clean, and wholesome diet. And while it is okay to eat a cheeseburger and french fries, or donuts and ice cream on occasion, what matters most is to make healthy eating a lifestyle pattern.
If you are serious about preventing disease, boosting your immune system, increasing energy levels, looking younger, and feeling your best – then learning to love anti-aging super foods is a must.
What are your thoughts about these anti-aging super foods? Share your thoughts, leave a comment.