{"id":22427,"date":"2015-09-24T06:00:03","date_gmt":"2015-09-24T13:00:03","guid":{"rendered":"https:\/\/shescookin.com\/?p=22427"},"modified":"2017-02-03T11:59:31","modified_gmt":"2017-02-03T19:59:31","slug":"10-everyday-superfoods-for-a-healthier-you","status":"publish","type":"post","link":"https:\/\/shescookin.com\/10-everyday-superfoods-for-a-healthier-you\/","title":{"rendered":"10 Everyday Superfoods For a Healthier You"},"content":{"rendered":"

\"Super
\nAutumn brings cooler days for wearing cozy sweaters and glorious hues of crimson, orange, and yellow as the trees change color, but it also ushers in the beginning of flu season. Flu outbreaks can happen as early as October and can last as late as May. This year, I’m feeling ahead of the game since I happened to be at my doctor’s office earlier this week and decided to get the shot since it was available – not that I ever<\/span> want a shot, but since we travel to Asia often, it’s been something I do each fall.<\/p>\n

\"10<\/p>\n

Vegan Raw Cacao Truffles<\/a><\/p>\n

Besides washing your hands frequently, it is really important to eat as healthily as you can and part of this is incorporating more nutrient-dense foods, also known as superfoods, into your diet. But are you as confused with all the varied lists for Superfoods in health and fitness magazines as I am?<\/p>\n

Here’s a list from LA Yoga<\/a> magazine which I picked up at the yoga studio where I practice. It’s an excellent list because the foods are readily available and can be found in most markets.<\/p>\n

1. Cacao\/Raw Chocolate<\/strong> – in its raw state, contains more antioxidants flavonoids than red wine, green tea, or blueberries, making cacao a delicious way to support the immune system, brain, and a healthy heart.<\/p>\n

2. Chia seeds\u00a0<\/strong>– rich in omega-3 fatty acids, extraordinarily high in antioxidants, and a demulcent (referring to the way it gels up when moistened) which helps to strengthen body tissue, reduce inflammation, and aid in healing.<\/p>\n

3. Avocados<\/strong> – a great source of digestible protein and balanced fats. They feed your body with the healthy fats it craves for optimal metabolism and brain function and nourish the skin by helping to maintain and rebuild collagens. Avocados are also great for satisfying PMS-related cravings.<\/p>\n

\"Tangerine<\/p>\n

Tangerine Dream Parfait with Chia Seeds<\/a><\/p>\n

4. Kale<\/strong> – is 45% protein based on the total calorie content, and contains folate, which supports healthy cell growth and nourishes hair, skin, and nails.<\/p>\n

5. Raw Organic Honey<\/strong> – in addition to being a mineral-rich substitute for sugar and sweeteners that are highly processed, raw honey is also antibacterial, anti-viral, and anti-fungal and either can be consumed or used topically.<\/p>\n

6. Seaweed<\/strong> – is naturally enriched with 98 essential minerals from the sea, including silica and magnesium. Seaweed nourishes the kidneys, hair, skin and nails, and like avocados and olives, is a healthy source of the fatty acids that maintain and rebuild collagen.<\/p>\n

7. Lemons<\/strong> – fresh lemons are an acidic food (along with other citrus) that has an alkalinizing effect on the body when metabolized, provide a much needed contrast to habitually sweet and salty tastes, and when used in water, juice, and smoothies can have a wonderful detox effect.<\/p>\n

8. Garlic<\/strong> – is rich in antioxidants and sulfur-compounds which support the immune system and is a great source of manganese, selenium, vitamins B6 and C. Raw garlic is also anti-bacterial, anti-fungal and anti-inflammatory, supporting the respirator and circulatory systems by helping to lower blood pressure and cholesterol.<\/p>\n

9. Olive Oil<\/strong> – organic extra-virgin olive oil is nutritious, hosting beneficial fatty acids,antioxidants,and vitamins E and K. Being anti-inflammatory, olive oil is also shown to help reduce the risk of some chronic diseases by lowering blood pressure and cholesterol and preventing unwanted blood clotting.<\/p>\n

10. Sea Salt<\/strong> – is a pure source of the 98 essential minerals that is easily assimilated into fuel for your body in the form of electrolytes. For hydration, put a pinch of Celtic sea salt or Pink Himalayan sea salt in your water, perhaps with fresh lemon juice and raw organic honey as a nourishing replacement for artificially colored and sweetened sports drinks.<\/p>\n

{Source: \u00a0LA Yoga magazine<\/a>}<\/p>\n

\"Kale<\/p>\n

Kale with Caramelized Squash and Onions<\/a><\/p>\n

Here’s another list of 7 New Super Foods from Active.com<\/a> – some you may not be familiar with. If you like this list, they offer some simple ways to incorporate each one into your diet.<\/p>\n

1. Maqui<\/strong>\u00a0–\u00a0Maqui berries are a dietary staple of the Long-living Mapuche Indians of Chile. Brimming with age-avenging antioxidants, this deep purple super fruit is not shipped fresh to the United States. Instead, look for the freeze-dried power, processed to retain all the health-giving properties of its natural form.<\/p>\n

2. Chia Seeds\u00a0<\/strong>– besides the benefits listed above, chia seeds have a whopping 11 grams of fiber per ounce – of course, you will most likely not ingest that much in one meal…<\/p>\n

3. Hemp Oil\u00a0<\/strong>– this legal,\u00a0earthy-tasting oil, made from pressed hemp seeds, has 25 times more omega-3 fatty acids than olive oil. Hemp oil is too delicate for heating, so keep it out of the frying pan and store in the refrigerator to maintain freshness.<\/strong><\/p>\n

4. Black Rice –\u00a0<\/strong>Brown rice may be a healthier choice than white, but black rice trumps them both. Also called “forbidden rice,” as it was once reserved only for the plates of Chinese emperors, black rice contains a payload of antioxidants.<\/p>\n

5. Cacao Nibs <\/strong>–\u00a0By smashing the seeds (called beans) inside the pods of the cacao tree into bits, you end up with crunchy cacao nibs. The nibs’ nutritional perks include stellar amounts of fiber, antioxidants and magnesium.<\/p>\n

6. Matcha<\/strong> – \u00a0Matcha is stone-ground green tea leaves which provide all of green tea’s powerful arsenal of vitamins, minerals, antioxidants, and amino acids in a way that no tea bag can. According to Matcha Source<\/a>\u00a0one cup of matcha tea provides as many antioxidants as 10 cups of brewed green tea.<\/p>\n

7. Teff<\/strong> –\u00a0Indigenous to Ethiopia, teff is the world’s smallest whole grain – each grain is the size of the period at the end of this sentence. Teff is blessed with impressive amounts of fiber, B vitamins, magnesium, calcium, zinc and iron, and a rich, nutty flavor. Teff is also gluten-free.<\/p>\n

\"Jeweled<\/p>\n

Jeweled Forbidden Rice<\/a><\/p>\n

According to Women’s Health<\/a>, the best eight superfoods to help fight aging, prevent cancer, boost energy, and more:<\/p>\n

1. Kefir<\/strong> – has more protein and less sugar than yogurt, but with the same creamy texture, tangy taste, and probiotics. These healthy bacteria are a known immune enhancer, and may protect against colon cancer, says Tamara Freuman, R.D.<\/p>\n

2. Jicama<\/strong> –\u00a0This slightly sweet and crunchy root veggie stars inulin, a belly-flattening fiber that acts as a prebiotic to promote helpful bacteria in the gut. It’s also an excellent source of vitamin C, which may boost collagen and fight wrinkles.<\/p>\n

3. Chia seeds<\/strong> –\u00a0One tablespoon of these nutty-tasting edible seeds has as much fiber as a bowl of oatmeal, plus bone-building calcium and heart-healthy omega-3s. Chia is also a good source of iron, which many women don’t get enough of, notes Freuman.<\/p>\n

4. Sprouts<\/strong> -Three-day-old broccoli plants may contain up to 50 times more of the anticancer agent sulforaphane than mature stalks\u2013 but without the pungent taste, says Kate Geagan, R.D., author of Go Green Get Lean<\/em>.<\/p>\n

5. Black Garlic<\/strong> –\u00a0Fermentation gives this garlic its sweet, clove-and-caramel flavor and concentrates its natural antioxidants to nearly double that of a raw bulb. These compounds help lower cholesterol and can help decrease cancer risk, says Janet Helm, R.D.<\/p>\n

\"Hawaiian<\/p>\n

Ahi Tuna Poke<\/a> (with black garlic and seaweed)<\/p>\n

6. Kelp<\/strong> – A possible anti-breast-cancer crusader, kelp is loaded with vitamin K, calcium, and other essential nutrients. And its natural alginate fiber may help block fat, says nutritionist Christine Avanti. (Note that kelp and seaweed are not different words for the same thing. Kelp contains more calcium, but less protein, per serving compared to other\u00a0seaweeds.)<\/p>\n

7. Nutritional Yeast<\/strong> –\u00a0A single serving of these cheese-like flakes has an incredible nine grams of satiating protein and provides more than your RDA of B vitamins to help boost energy, squash stress, and decrease your risk for chronic diseases.<\/p>\n

8.\u00a0Barley<\/strong> –\u00a0This sweet, nutty supergrain is rich in niacin (for healthy hair and skin) and cancer-fighting lignans. Plus, “the soluble fiber keeps your cholesterol levels healthy, cutting your risk for heart disease,” says Geagan.<\/p>\n

The one food common to all these lists are chia seeds, otherwise, the list of superfoods varies depending on the source and target audience. Men’s Health’s list is different from the Women’s Health list.<\/p>\n

From my personal experience<\/strong>: College Girl was lactose intolerant when she was a baby and she grew up healthy and strong drinking kefir<\/strong> as a toddler. Fermented foods like kimchi<\/a> are very beneficial to gut health and I’m a huge fan of black garlic<\/strong>\u00a0in cooking to impart umami and depth of flavor to sauces and stews – its one of my arsenal of tips for low sodium cooking<\/a>. I’ve started drinking a matcha<\/strong> latte made with coconut-almond milk on a daily basis, and I love it! It’s my afternoon pick-me-up instead of coffee. As far as nutritional yeast<\/strong> – I think it tastes like salty sawdust, but you can use it as a dairy-free sub for Parmesan on popcorn, potatoes, pasta, or scrambled eggs.<\/p>\n

So there you have it. From these three lists you should be able to find 10 superfoods to add to your daily meals to increase your health quotient this winter and, possibly, make it a long-term commitment for the benefit of your body.<\/p>\n

 <\/p>\n

\u00a0<\/span><\/p>\n