by Jane W. Smith

Created on: November 22, 2008   Last Updated: February 01, 2009

Superfoods 101

Imagine foods powerful enough to help lower cholesterol, reduce your risk for cancer and heart disease, boost the immune system, and reduce inflammation. The antioxidants, phytochemicals, and other nutrients found in superfoods have proven to enhance health and prevent disease. Nutritionists and other experts vary in opinion on which superfoods are the most powerful, but they do agree that superfoods need to be unusually high in antioxidants and phytochemicals and provide large amounts of fiber, vitamins and minerals in comparison to other foods. What follows are a list of superfoods along with their benefits and how to incorporate them into your diet.

BERRIES

Berries contain an incredible amount and variety of phytonutrients and are associated with a significant list of health benefits. One of the highest acclaimed superfoods is the blueberry. Blueberries are packed with antioxidants and phytochemicals, vitamin C, and fiber. Not only can blueberries reduce your risk for heart disease and some cancers but they have an anti-inflammatory effect as well. In a recent study, blueberries (along with other berries such as cranberries) have been shown to slow the cognitive decline associated with aging as well as slowing the advancement of Alzheimer's disease.

Most berries are sweet and tasty enough to eat as is. Here are some additional ideas on sneaking berries into your daily diet.

* Add blueberries or strawberries to a bowl of whole grain cereal or oatmeal. * Add berries to plain or vanilla yogurt for a yummy afternoon treat. * Add frozen berries to yogurt, low-fat milk, and ice for a fabulous smoothie.

DARK GREENS

Dark green vegetables such as kale, Swiss chard, broccoli, and asparagus are packed full of vitamins, fiber, and phytochemicals. Kale is a lesser-known green vegetable that contains many times more calcium and phytonutrients than broccoli and is relatively easy to prepare. Kale, along with broccoli and cabbage, contains sulforaphane a phytochemical believed to have incredible anti-cancer properties. Try preparing kale in the following ways:

*Sautee just as you would spinach with garlic and olive oil and serve as a side. *Sautee with sweet peppers and add to your favorite pasta dish. *Include in your favorite soup recipe

SALMON

Salmon is a great alternative to fatty meats and contains high amounts of omega-3 fatty acids thought to reduce the risk of heart disease and ease arthritis symptoms. Omega-3s are highest in cold-water fish including salmon, herring, and mackerel, but are also found in flax seeds and walnuts. Try to include two servings of salmon into your diet each week.

GREEN TEA

Green tea contains high amounts of antioxidants and may have anti-cancer effects. The Chinese have used green tea for its medicinal benefits for thousands of years. There is some evidence that green tea may lower cholesterol and reduce risk for some cancers. Green tea contains caffeine, but in lower amounts than coffee. Replace your daily coffee with green tea to reap the incredible antioxidant effects.

DARK CHOCOLATE

Research has shown that dark chocolate (chocolate with a 60% or higher cacao content) is packed with antioxidants. Dark chocolate is thought to be good for the heart as it help lower blood pressure by making blood vessels more flexible. Dark chocolate can also improve mood and help ease premenstrual symptom.

Although dark chocolate has superfood properties, too much chocolate can lead to weight gain, which limits its benefits. It is best to only eat an ounce of chocolate at a time as a snack or after-dinner treat. It is also important to note that the darker the chocolate, the lower the fat and calorie content and the greater the potential health benefits.

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