Saturday, March 1, 2014

9 Real Superfoods: Eat Foods That Help You Flourish

9 Real Superfoods: Eat Foods That Help You Flourish
By []Greg Bastin 

Avocado - With a creamy texture and rich taste, avocados offer many health benefits.

They contain mostly monounsaturated fat that is easily used for energy. Avocados have 20 critical nutrients like vitamins C, E, B, fiber, potassium, and more. Monounsaturated fat is a "good fat" which can cut cholesterol and lower the risk of stroke and heart disease when replacing other fats.

People who eat avocados have an improved overall diet quality, nutrient intake, and a reduced risk of metabolic syndrome compared to those who don't. The thick outer skin protects the inner fruit from pesticides so they are one of the safest foods to buy non-organic.

Tea - Green tea just might be the healthiest beverage in the world.

It can benefit nearly every system of the body including the heart, brain, and more along with boosting fat loss.

Its health benefits come primarily through polyphenols, commonly called catechins. Tea also has caffeine and theanine for smooth energy. The most potent catechins, EGCG, may help fight against free radicals. Tea consumption can improve alertness, mood, and attention.

Leafy Green Vegetables( kale, spinach, broccoli...) - Leafy green vegetables are one of the most concentrated sources of nutrition.(per calorie) They have many minerals (magnesium, calcium, potassium, manganese, and iron), vitamins (B, C, E, and K) and fiber.

Leafy greens have a variety of valuable phytonutrients like beta-carotene, lutein, and zeaxanthin. Dark green leaves even contain small amounts of omega-3 fats. Every vegetable offers unique nutrition so enjoy a wide variety.

Coconut oil - Coconut oil is one of the most versatile oils around.

The MCT's, medium chain fatty acids, in coconut oil are more efficiently used for energy than other fatty acids, proteins, starches, or sugars.

It is important to know that saturated fatty acids are not linked to cholesterol or an increased risk of cardiovascular disease. The initial research was based around small poorly designed trials. Recent large scale studies have not shown any correlation between heart disease and saturated fats. Coconut oil is comprised of up to 90% saturated fats. The lipid composition of coconut oil actually promotes a healthy ratio of cholesterol with studies showing an improved LDL:HDL ratio.

Coconut oil can even limit abdominal fat gain when used as a replacement for other highly processed and oxidized vegetable oils.

Get lasting energy from coconut oil.

Dark Chocolate - Dark Chocolate contains key nutrients that provide numerous health benefits.

Choose minimal processing when looking for chocolate, the closest to the raw cacao bean. Look for at least 70%+ cacao for the maximum benefits.

Dark chocolate is rich in many nutrients and powerful antioxidants. It has an excellent fatty acid profile of mostly saturated and monounsaturated fats which provide natural energy. Dark chocolate can improve several important risk factors for heart disease, protect the skin against sun-induced damage, and help improve brain function.

Chia Seeds - The chia seed packs an incredible amount of nutrition into a small seed. They are excellent sources of fiber, protein, omega 3 fatty acids, minerals, and antioxidants.

Just 2 tbsp of chia seeds has  as much calcium as a half-cup of milk, 5 times more omega-3's than 1/4-cup of walnuts, as much potassium as a 1/3 of a banana, and double the fiber of a cup of oatmeal.

Chia seeds are incredibly versatile. They are great in nearly any beverage, smoothie, salad, or yogurt.

Grass Fed Butter - Grass fed butter contains more vitamins, minerals, antioxidants, and healthy fats than conventional butter. Good fats are extremely healthy and we don't do well without them.

It's deep rich yellow color means it's full of carotene and vitamin A. To top if off, It tastes better than ordinary butter. Put it on nearly anything for a great taste and enjoy the remarkable health benefits.

Wild Caught Salmon - Wild salmon is one of the most beneficial foods in the world.

They swim around free, eating what nature intended. Because of this, wild salmon are much better for you than farm raised salmon. Wild caught salmon has more healthy fats, minerals, vitamins, and antioxidants like astaxanthin.

A healthy diet contains a balance of omega-3 and omega-6 fatty acids. Omega-3 fatty acids help reduce inflammation, while some omega-6 fatty acids promote inflammation. Shockingly, the average american diet contains 10 - 25 times more omega-6 fatty acids than omega-3 fatty acids.

Farmed salmon have a poor quality diet. Because they don't eat what nature intended, they have much more omega 6 fatty acids. The omega 3 to omega 6 ratio is typically have 6 to 10 times higher in wild caught salmon than farm raised salmon.

How can you tell the difference? The flesh of wild salmon is bright red/orange, courtesy of its natural astaxanthin content. Farmed salmon is often very pale and food dyes are used for color. Wild caught salmon is also leaner with thinner white strips of fat. If the fish has white/pale flesh with wide fat marks, it is probably farmed.

Grass Fed Beef - Grass fed meat and grain fed meat are completely different foods. An animal's diet can have a huge impact on the quality of nutrition.

Grass-fed cows get more nutritious food that cows were meant to eat. Grass fed beef has more antioxidants, omega 3's, CLA's, minerals, and vitamins than conventionally raised grain fed beef.

The longer an animal feeds on grains the more the omega 3 and CLA content deteriorates. Grass fed beef has 2-6 times the amount of omega 3 fatty acids compared to grain fed. Many people already get too many omega 6 fatty acids and don't get enough omega 3 fatty acids in their diet.

Want to learn more about optimal nutrition and other foods to help you perform your best? Visit our blog at

Article Source: [] 9 Real Superfoods: Eat Foods That Help You Flourish

1 comment:

  1. New Diet Taps into Pioneering Plan to Help Dieters Lose 15 Pounds in Only 21 Days!