10 Super Foods

This week, I am sharing with you a list of 10 Super Foods
to keep you healthy.

#1) Avocado - rich in the "good" type of unsaturated fat,
Vitamin E, folate, Vitamin B6 and fiber. Watch your
portions, though, as avocados are high in calories.

#2) Blueberries - great for their antioxidants
(anthocyanins), fiber and a decent amount of Vitamin C.

#3) Brazil Nuts - a great source of selenium, which is a
trace mineral that seems to have anti-cancer properties. All
you need is a couple of medium size brazil nuts a day.

#4) Broccoli - A major source of sulforaphane and
indole-3-carbinol - strong anti-cancer compounds. You can
also try other members of the cruciferous vegetable family
like Brussel sprouts, cauliflower and cabbage.

#5) Kale - A dark green leafy vegetable that contains the
carotenoids: lutein and zeaxanthin. These two compounds are
found in the macula of the eye and seem to protect against
free radicals and age-related eye diseases. Try spinach,
collards and turnip greens also.

#6) Kiwifruit - a study concluded that the kiwi is the most
nutrient dense of 27 commonly eaten fruits. It's high in
potassium, Vitamin C and fiber and also contains folate,
magnesium, Vitamin E, copper and lutein.

#7) Lentils - loaded with heart-protective nutrients
including folate and fiber (soluble and insoluble). Lentils
can be a good source of protein and iron as well.

#8) Quinoa (KEEN-wah) - used by the Incas and is a "seed"
not a grain. Quinoa is a high quality source of protein and
has a better balance of amino acids than many grains. It
also contains fiber, magnesium, potassium, zinc, Vitamin E,
riboflavin, copper and iron.

#9) Sardines - a great source of omega-3 fatty acids which
decrease blood clotting, prevent heart arrhythmias and
reduce inflammation. Eating the small bones can also be a
good source of calcium. Sardines are low in mercury, but
watch out for sardines canned in very salty sauces.

#10) Yogurt - A good source of calcium, protein and friendly
bacteria called probiotics. Probiotics promote good
digestion and boost immunity. Be sure to look for low fat or
no fat varieties.

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