Sarah M's List: Super Food

• 1. Rhubarb
• The plant is rich in potassium, vitamin C and dietary fibre
• 2. Pumpkin seeds
• pumpkin seeds are among the leaders of phytosterols -- a naturally occurring compound with an established reputation for cholesterol-lowering properties
• Each 1/4 cup (50 millilitre) serving of the seed provides a healthy dose of omega-3 and omega-6 fatty acids and is a good source of minerals, including phosphorus, magnesium, zinc and iron
• 3. Goji berries
• use in treating diabetes, hypertension, malaria, fever, cancer and other ailments
• 4. Cinnamon
• role in lowering blood sugar in people with type 2 diabetes
• 5. Quinoa
• provides a wide range of vitamins and minerals
• contains more protein than most cereal grains
• considered a complete protein because it contains all eight of the essential amino acids we need for tissue development.
• Quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc, and lower in sodium compared with wheat, barley and corn
• low in saturated fat

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• 6. Psyllium
• lowering LDL, or "bad," cholesterol, helping control diabetes (it reduces the post-meal rise in blood sugar) and aiding in controlling appetite and weight (it makes you feel full longer)
• 7. Shallots
• fructo-oligosaccharides
• Prebiotics take centre stage for their potential to promote gut health by encouraging the growth and function of "good bacteria" that live in our digestive tract.
• Emerging research is also revealing an important supporting role for flavonoids, antioxidants that are abundant in shallots
• investigating flavonoids for their preventive role in cancer and heart disease,
• 8. Milk thistle
• protective effects on the liver, due to its antioxidant and anti-inflammatory properties
• 9. Turmeric
• Curcumin -- the active ingredient of the Indian curry spice turmeric -- may ease aches and inflammation
• this herb has been used for thousands of years to treat arthritis and other ailments
• may help relieve some symptoms of rheumatoid arthritis
• 10. Borage oil
• high content of gamma-linolenic acid -- an omega-6 essential fatty acid with anti-inflammatory properties.
• borage oil may reduce inflammation of the lung in critically ill, hospitalized patients with respiratory distress

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• As a general rule any green vegetable is insanely good for you
• Spinach, Brussels Sprouts, Cabbage, Romaine Lettuce, Broccoli and the like have some of the highest levels of nutrients
• Vegetable Juice Is A Great Shortcut
• 
   There are many fruits and berries that are considered "Super Foods". Blueberries, Pomegranate Juice, Strawberries, Grapefruit, Orange, Cantaloupe, Watermelon.

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• igh-fiber food is filling, leaving you less likely to be hungry later
• Components of fiber are indigestible, acting as cleansers that help rid the system of toxins and free radicals.
• Seeds like sunflower and pumpkin seeds are good sources of energy, and they are high in proteins and fats that easily transfer into energy
• almonds and peanuts are known to reduce cholesterol levels and fight cardiovascular disease
• Egg whites are heavy in protein, while egg yokes are loaded with B vitamins
• Yogurt is also a good source of protein and Vitamin B
• Pasta can sometimes get a bad rap for being nothing more than carbohydrates, but in moderation, small servings of pasta are a great way to store energy that lasts for later use
• Vegetables like spinach, broccoli and asparagus are loaded with A, C, E and K vitamins, plus magnesium, all important in the production of energy
• Fruits have long been known to give a boost of simple sugars. They are high in Vitamin C and antioxidants.
• Oranges are a superb choice for fast energy, and freshly squeezed orange juice is digested even faster.
• Kidney beans, baked beans and Lima beans are all excellent sources of protein and sustainable energy.
• Hydrating eliminates toxins from the blood, cleans organs and helps turn nutrients into energy.
• Water is the basis of the human digestive system.

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• So-called super foods are rich in nutrients, and it's claimed they can boost energy, improve your IQ, and even prevent cancer.
• Typically, super foods include blueberries, sweet potatoes and wheatgrass
• Blueberries, pomegranates, carrots, tomatoes, olive oil, broccoli, wheatgrass and oily fish are among the foods which are apparently packed with nutrients that they are particularly good for our health
• Some are considered to contain powerful anti-oxidants which may help protect against cancer, others are thought to help boost energy levels

• Examples of so called super foods: 

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  Watercress is a good example of a super food

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   Oats, seeds, watercress, red peppers, mackerel, herring, salmon, tuna, berries (especially blueberries), eggs, winter squash, beetroot, broccoli, sweet potatoes, red wine, live yoghurt, pomegranate juice, dark chocolate, turkey, tomatoes, brown rice, almonds, green tea, ginger, rhubarb, linseed, avocado, wheatgrass, durian fruit.
• • This was an interesting read into how you can base your diet on super foods. Great Examples

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