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Foods that have powerful Health benefits! 1 Superfoods are Nutritional Powerhouse Foods • Nutrient dense foods (low calorie, high nutrient). • They are proven to help prevent and reverse aging, cardiovascular disease, type II diabetes, hypertension, certain cancers, dementia, and extend your lifespan. Key Vocabulary • Antioxidant – prevent the creation of “free radicals”, which cause damage to the cells • Carotenoid – colorful plant pigments; owerful antioxidants that can help prevent cancer and heart disease; enhance your immune response to infections. • Phytonutrients – nonvitamin, nonmineral components in food that provide health benefits. • Flavonoid (a type of antioxidant) – Compounds with anti-bacterial, anti-viral, anti-tumor, anti-inflammatory, antiallergenic INTRODUCING THE SUPERFOODS Beans • Low-fat protein • Fiber • B Vitamins • Iron • Phytonutrients Blueberries • One of the top 3 Superfoods! • One of the foods highest in antioxidants Broccoli • One of the most powerful foods in one’s dietary arsenal against cancer! Oats • It can lower cholesterol levels, especially LDL (bad) • Antioxidants (93% of daily Vit C) • 170 cancer-fighting phytochemicals • Reduce arthritis, cancer, asthma, diabetes and obesity. • Only 60 calories Pumpkin • One of the most nutritionally valuable foods we have • High in Vit A, Potassium, cancer fighting agents WILD SALMON • AHA recommends fish 2x/week • Rich in Omega-3 fatty acids • Inexpensive source of protein • Vitamin Rich • Lots of fiber • Plant source of omega-3 fatty acids • Offers a wealth of phytonutrients Spinach • Flavonoids • Antioxidants – Vit C, Vit A, Zinc, Vit E • Anti-inflammatory • Helps prevent heart attack and stroke • Maintains bone strength • • • • • Cheap No calories Relaxation Tastes good Lowers blood pressure • Reduces Cancer • Excellent source of lycopene, that helps prevent cancer, raises the SPF factor of your skin, helps prevent blindness Turkey • One of the leanest protein sources • Inexpensive • Lower in saturated fat than chicken • Reduce risk of heart disease, diabetes and cancer • High in Vitamin C and natural oils that diminish signs of aging. Yogurt • Contributes to the balance of microorganisms in the body • Digestible form of milk products that provide calcium Avocados • One of the most nutritionallydense fruits per gram • Improves body’s ability to absorb nutrients • Healthy fats Cinnamon • Cinnamon functions as a “brain boost” Encourages cognitive ability • Is a glucose moderator and is antibacterial Eggs • Do NOT raise cholesterol! • High complete protein, low calorie • 20% RDI Vitamin D • Full of antioxidants • Help with weight loss Extra Virgin Olive Oil • Reduces the risk for breast/ colon cancer • Lowers blood pressure • Improves cardiovascular health • Good source of vitamin E Garlic • It is a antiinflammatory and has antiviral properties • Has been used to treat stroke, cancer, immune disorders, arthritis, and cerebral aging Honey Sweet Potato • Have in cancer fighting antioxidants • High in Beta-carotene • Known for antiinflammatory properties • Help stabilize blood sugar levels Pomegranates • They have 2 to 3 times the antioxidant power of equal amounts of green tea or red wine! Apples • Have been proven to be potent weapons against cancer, heart disease, asthma, and type II diabetes compared with other fruits and vegetables Red Cabbage • Contains compounds that reduce risks of cancer significantly. • It can also purify your blood, kill viruses and bacteria, and help to improve your immune system. • Excellent source of Vitamins C and K