Superfoods – Broccoli

Most people think of oranges when they think of Vitamin C.  I think of broccoli.  Most people think of milk or other dairy products when they think of Calcium.  I think of broccoli.

Broccoli in the raw

Did you know that broccoli has more Vitamin C than an orange!  Not only does broccoli contain antioxicants including Vitamin C but it’s a particularly good source of folate, or naturally occurring folic acid.  And for lactose intolerant individuals, it is an excellent source of Calcium!

Just one serving (1 cup) and you will be receiving health benefits of the following:

• Vitamins C, A, E, K
• Vitamins B1, B2, B3, B5, B6
• Folic Acid
• Fibre
• Manganese
• Potassium
• Phosphorus
• Magnesium
• Protein
• Omega 3
• Tryptophan
• Iron
• Calcium
• Zinc
• Thiamine
• Riboflavin
• Niacin
• Beta carotene

Sounds like a multi-vitamin supplement, doesn’t it?!

One of my strongest beliefs is, “Prevention is better than cure.”  By incorporating superfoods such as broccoli into your eating regime, the health benefits are numerous:

Preventing and/or slowing down the many causes of:

• Osteoporosis
• Macular Degeneration
• High blood pressure
• Anti-inflammatory conditions
• Boils
• Anaemia
• Asthma
• Heart disease
• Cancer – in particular lung, stomach, colon and rectal

Broccoli has the most health benefits when it is eaten raw.  If you wish to cook it, then steam very lightly as it loses nutrients as it is cooked.  However, being creative and incorporating it into different recipes is another option so that you don’t get tired of eating it the same way all the time.

If you have children that don’t want to eat broccoli, try the trick my mum used when my brother and I were little – calling broccoli the “trees and shrubs” vegetable.

That was a more exciting way to see it and get the health benefits without even realising it!

Tags: benefits, broccoli, Health, Health Benefits, Superfoods

Superfoods – Spinach

I remember watching Popeye cartoons and finding it rather interesting how he just ate spinach out of a can….I believe that a modern day Popeye would be eating it “organically fresh” straight from the garden to get the maximum health benefits of spinach!

Here’s why:

Spinach as a superfood is based on solid research and should be considered seriously for almost anyone’s diet (always exceptions to the rule).

Spinach in the raw

Spinach is low in calories, yet extremely high in vitamins, minerals and other phytonutrients – there’s that word again!  In case you forgot: natural plant chemicals with human nutritional value.  Spinach has more than 100% of vitamins K and A just for starters.  It is an excellent source of vitamins B2 and B6, magnesium, iron (non-heme), calcium, and potassium as well.  It contains more than half the daily requirements for folate and manganese.  Spinach has a special concoction of flavonoids, 13 to be exact, which all work together to help slow a number of cancers including colon, bladder, prostate, liver, breast, stomach, ovarian and smoking related lung cancer.  Spinach is not only a superfood, but a brain food; more health benefits of spinach include:  improved brain function, improved eyesight, macular degeneration prevention, increased energy, improved gastrointestinal function.

Spinach is also a very good source of dietary fibre, copper, protein, phosphorus, zinc and vitamin E.  If that’s not enough health benefits, spinach is also a good source of omega-3 fatty acids, selenium and niacin.

Spinach is readily accessible to all and available almost everywhere in the world today as a whole food, affordable and if the climate is right, you could even grow spinach in your own backyard.

It is not just a coincidence that with our modern day changed diets, the rise of different diseases go hand in hand.  One of those changes has been that grain products have become one of the dominant sources of caloric intake today, despite being relatively low in nutrient value.

On the other side of the coin, the western diet today contains only 40% volume of vegetables, such as spinach, than it did a century ago.

Spinach is versatile – my personal favourite is baby spinach leaves raw in salads (a superior alternative to low nutrient iceberg lettuce) or it can be eaten cooked as a side vegetable, or mixed in things such as quiche muffins, or lasagne.

Incorporate spinach or a spinach recipe in your daily diet (eating plan), starting now.  Your body will thank you for all those health benefits associated with it!

Tags: benefits, Health, Health Benefits, spinach, Superfoods

Superfoods – Cranberries

T’is the Season…for Cranberries!

Cranberries not only taste great alongside turkey, stuffing and other holiday favourites – they are also great for packing a health punch during this festive time of year. While a lot of us consume jellied cranberry sauce every holiday season, many don’t realise that they are receiving health benefits at the same time by eating this powerful little berry. Not only during the hectic holiday season, but year-round as well, this powerful little berry is the perfect solution for contributing to good health.

Cranberries in the Raw

I recently made a beautiful jellied cranberry sauce for Thanksgiving that I found on YouTube. I celebrate Thanksgiving here in Australia with my American friends that live here too. During the year, I keep frozen cranberries in the freezer, for a treat or if I just want to make the cranberry sauce before the typical holiday season. Other ways to get health benefits from cranberries are cranberry juice and/or dried cranberries.  Dried cranberries are a great snack for in between meals or mixed through a salad for a little tang packed with health benefits.

Cranberries contain significant amounts of antioxidants and other phytonutrients that may help protect against heart disease, cancer and other diseases. Considered a superfood because of the various health benefits, they can help prevent bacteria causing infections, particularly in the bladder and urinary tract. They are a great natural preventative for recurring bladder infections. If you don’t consume cranberries in some form or another regularly, cranberry tablet supplements are available from your local health food shop.  What is your favourite way to get your health benefits from cranberries?

Tags: benefits, Cranberries, Health, Health Benefits, Superfoods, Wellness

Superfoods – Blueberries

These are one of my personal favourites – fresh or frozen (when not in season) as a healthy, nutritious snack. They can be eaten raw, cooked, juiced, baked in muffins, pies, cakes etc. I even found chocolate covered blueberries! To be honest, I prefer them fresh – recommended at least half cup per day.

There are so many health benefits…

Blueberries in the Raw

Did You Know?

Blueberries:

• Are packed with antioxidants which help to fight cancer and other diseases.
• Help you maintain good vision and work to prevent macular degeneration in the eye.
• Promote urinary health – help prevent and even cure urinary tract infections.
• Can help with Alzheimer’s prevention.
• Are a huge source of Vitamin C.
• Can help lower blood cholesterol.
• Slow the aging process and are good for the complexion.
• Are anti-diabetic – both in prevention and control of the disease.
• Are anti-inflammatory – beneficial for arthritis sufferers.
• Help to promote and maintain digestive health.
• Aid with weight control and contribute to a healthy diet.

So, make sure you add blueberries to your grocery list so that you and your family can receive the many health benefits of blueberries!

Tags: benefits, Blueberries, Health, Health Benefits, Superfoods

Superfoods – Garlic

Garlic in the Raw

Superfoods by definition are foods with high phytonutrient content.  Phytonutrients are plant derived essential nutrients important to human health.

One of the “superfoods” that I incorporate into my daily nutrition is, garlic.  Garlic contains protein, Vitamins A, B, C and E, as well as the minerals Iron, Selenium and Calcium.  There are numerous health benefits, one being increasing the strength of the immune system.  It has antibiotic, antifungal, antioxidant and antiviral properties.  By having daily doses (minimum half clove per day), it helps to naturally fight off the common colds and flus.  Garlic dates back to over 4,000 years ago, even back to the tombs of the Egyptian pharoahs!

Garlic also helps to support the circulatory system which may in turn help in lowering the risk of heart disease.

Garlic has the ability to lower total LDL (“bad”) cholesterol and triglycerides, and increase HDL (“good”) cholesterol in your blood.

Garlic also comes in capsule form as a supplement in case the dishes you prepare are not suitable for garlic.  However, natural and fresh is the preferred method.

Let me encourage you to get creative and add garlic to meals for that extra flavour as well as extra nutrients and health benefits!

Tags: benefits, Garlic, Health, Health Benefits, Superfoods, Wellness