Food is both a pleasure to eat and share with friends and family – it’s also good medicine. The nutrients in fresh, whole foods (meaning those that are minimally processed like whole grain bread and pasta, or not processed at all such as fresh vegetables and fruits, whole grains, lean protein and seafood) keep us in top physical condition, help us maintain a good mood and the right weight, and even help our sexual health, say experts. That’s because when you feel fit you are more likely to be “in the mood” – if you weigh yourself down (literally!) with fried food and salty, sugary processed junk you become depressed and your interest in sex is suppressed.
If you make the right choices, and keep at least half of your plate filled with plant-based foods you don’t need any fancy diets or crazy (and hard-to-maintain) eating plans. Eating a wide variety of whole food not only guarantees a balance diet and all the vitamins and minerals you need but helps keep mealtime boredom from setting in, which makes it less likely you’ll grab a bag of chips or a brownie as a meal substitute.
There are a handful of foods that are especially powerful when it comes to your well being, and they should be included in your diet daily or weekly. Here’s my A to Y guide to super foods. Take this list to the grocery store:
1. Almonds - High in heart-healthy monounsaturated fats, protein, vitamin E, bone-building magnesium, riboflavin for energy, and blood pressure lowering potassium. A quarter cup has about 200 calories, luckily a palm full of almonds are a filling snack. Eat: daily.
2. Blueberries – Researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability, and blueberries rated highest in their capacity to destroy free radicals. They are also good for your eyesight. Plus, these little powerhouses are full of fiber, yummy, and low in calories – a cup has just 80 calories. Eat: daily (frozen are fine when not is season).
3. Broccoli - One cup has more than 200% of daily requirement vitamin C and, 194% of vitamin K. Like other cruciferous vegetables, broccoli contains phyto-nutrients, which have significant anti-cancer effects. Eat: two-three times a week.
4. Bulgur Wheat – Bulgur is a great source of fiber – one filling cup gives you 33% of your daily requirement. Fiber is natures scrub brush and helps clean out your system, one reason why whole grains are better for you than processed ones, including “whole wheat bread.” For more on the benefits of whole grains, check out my Yoga Journal article. Eat: two or three times a week.
5. Chocolate – Always look for 70% of higher cocoa content when satisfying your craving. Dark chocolate contains phenylalanine, an amino acid that raises the body’s natural antidepressants called endorphins. It also contains antioxidants and flavonoids. Eat: daily (limit yourself to one ounce)
6. Green Tea – Funny to find green ten on a “food” list – but it’s such a beneficial beverage (and a great way to get more water into your system too) it’s worth including. Have a cup three times a day – or as often as you like. No caffeine means no late night jitters. Green tea is particularly rich in health-promoting flavonoids. Plus, researchers have found that green tea drinkers have a lower risk for a wide range of diseases, from simple viral infections to cardiovascular disease and cancer. Drink: daily, three times a day.
7. Lentils – These little legumes are a great source of folate – essential if you are thinking of becoming pregnant anytime soon. In addition, one cup of these fast cooking discs are high in fiber, magnesium and protein. For more on beans, read my Natural Health article here. Eat: two or three times a week.
8. Salmon – This fish is truly a super food. Protein-rich salmon is low in calories and saturated fat but high in omega-3 essential fatty acids, which are “essential” for human health. The body does not make the nutrient so it must be obtained from foods. Just four to six ounces of salmon provides an excellent source of selenium, and a very good source of protein, niacin and vitamin B12. Eat: twice a week.
9. Spinach - Leafy green vegetables like spinach provide more nutrients than any other food. Considering that it is packed with Vitamins A, K, C, B2, B6, folate, Iron, and magnesium is it no wonder that a one or two cup serving of spinach a day can help protect you from osteoporosis, heart disease, colon cancer, and arthritis. Make a spinach salad (learn more about salad making from my Natural Health article) or combine with lentils and salmon for a “super supper.” Eat: daily (alternate other greens such as kale, arugula and Swiss chard).
10. Yogurt – Organic, fat free Greek-style with active cultures is best. Researchers have found yogurt’s live bacterial cultures to have significant life extension properties that fortify the immune system. One cup a day is all you need – as a breakfast or snack (add blueberries, a teaspoon of honey and whirl in a blender for a dessert treat). Eat: daily.
Tea has always been one of my favorites.. it’s beneficial properties take it to top 5 on my top drinks list.