With the surge in nutrition research in recent years several health benefits have been identified in foods that we can eat every day. The following five super foods are not only nutritious, but also delicious, convenient, and economical.
1. Fruits and Vegetables
“An apple a day keeps the doctor away.” Research shows that all fruits and vegetables can help maintain health. Fruits and vegetables are packed with vitamins, minerals, phytochemicals, antioxidants and fibres which have been shown to reduce the risk of heart disease, stroke, and some cancers. Choose a variety every day and try to focus on dark or brightly coloured fruits and vegetables such as pomegranates, blueberries, carrots or broccoli (the pigment is where the ultra-healthy antioxidants and phytochemicals are). Learn More
2. Whole Grains
With the popularity of whole grains there are many different varieties to choose from. Stick with whole wheat (51% whole grain or greater) or try oats, rye, barely, wild rice, buckwheat, or quinoa. Get your whole grains from breads, crackers, hot or cold cereals, soups, pilafs, and salads. Whole grains have been shown to reduce the risk of heart disease, lower cholesterol, balance blood sugars, and help in the maintenance of a healthy weight. Learn More
3. Nuts and Seeds
Research shows that having a small amount of nuts and seeds regularly can reduce cholesterol and high blood pressure and help to reduce the risk of coronary heart disease. Healthy phytochemicals in nuts and seeds have been shown to reduce the risk of some cancers. Nuts and seeds are a great option for snacks because their protein, healthy fats, and fibre content keep you fuller longer. Watch your portion sizes though! One ounce (1/4 cup) is all you need. The best choices are macadamia nuts, pecans, almonds, filberts, pistachios, brazil nuts, peanuts, sesame seeds, flax, and pumpkin seeds. Try our SMARTIES Trail Mix recipe!
4. Probiotics
Every trip to the grocery store seems to reveal new probiotic products. Probiotics are good bacteria that when consumed reproduce in your intestines and crowd out bad bacteria. Research has shown a link between probiotic consumption and the prevention of antibiotic associated diarrhea, a reduction in diarrhea duration and in the symptoms of lactose intolerance and irritable bowel syndrome. Probiotics can be found naturally in fermented foods such as yogurt, buttermilk, tempeh, miso, kimchi, and sauerkraut, or in probiotic supplements or foods with added live probiotic cultures. Learn More
5. Hot Peppers
The sinus clearing effects of hot peppers are reason enough to load up through cold and allergy season, but it seems that peppers have much more to offer. Hot peppers contain phytochemicals called capsaicinoids. Research has linked capsaicin to the prevention of cancer cell development in animal studies. Chili pepper consumption has also been linked to a reduction in cardiovascular disease risk and to the insulin levels required for blood sugar regulation. If you are not a fan of spicy foods try incorporating hot peppers into meals that contain a lot of dairy such as coconut milk curries and creamy pasta sauces. You could even try a Mexican style hot chocolate by adding a pinch of cinnamon and chili powder to NESTLÉ CARNATION Hot Chocolate.
References:
Nutrition in a Nutshell, Health Link Alberta, Your Health Magazine, 2005
Probiotics – The Good Bacteria, Eat Right Ontario, 2010.
