by Liz Sinclair

Created on: September 10, 2009

Super foods are foods that are high in chemical compounds called 'phyto-nutrients' that have been proven to have a role in lowering the risk of disease and maintaining health. "Super foods help increase the overall quality of diets," says nutritionist Victoria Pawlowski. "You get more nourishment per calorie. All have antioxidants which help combat daily stresses on the body that come from pollution, stress, poor diet. They cause havoc with our cells and antioxidants help to counter that and help prevent aging, cancer, heart disease."

Here is a list of popular super foods and their health benefits. These are all items that are easy to find in local supermarkets, and can become part of a daily diet with little effort.

Oatmeal

Oatmeal is full of fiber that fills the stomach, and suppresses appetite, reducing the urge to snack. The fiber in oatmeal helps lower the absorption of cholesterol and reduces blood sugar levels. This helps lower risks for both diabetes and heart disease. Buy whole or rolled oats, instead of quick cooking or instant oats.

Low-fat Yogurt

Yogurt is a good source of calcium, and can help lower the risk of osteoporosis in women. Calcium has also been shown to lower weight gain in dieters. This super food also helps to encourage the growth of healthy bacteria in the gut which boosts immunity in general and can help reduce the risk of conditions like irritable bowel syndrome and colorectal cancer. Women who eat yogurt regularly have been shown to have reduced chances of getting bladder and vaginal infections.

Berries

Berries contain large amounts of potassium and Vitamin C, as well as being full of anti-oxidants and phyto-flavonoids, compounds that help fight infection. In fact, berries contain the highest levels of antioxidants of any fruit. One cup of strawberries contains a full day's supply of Vitamin C. Blueberries and cranberries are good for preventing urinary tract infections. Berries have anti-inflammatory properties and can help lower risks of cancer and heart disease, as well as other diseases of aging, like Alzheimer's. Eating berries helps lower women's risk of breast, oral and colon cancers, as the phyto-chemicals they contain appear to slow the growth of tumors.

Black Beans

Black beans are high in fiber and nutrients, such as folic acid, calcium, magnesium, iron and zinc. They also contain phyto-chemicals that help lower the risk of cancer and heart disease. Black beans help regulate blood sugar levels and appetite, as they are

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