Posts Tagged ‘nuts’

There are many super foods that you can eat on a regular basis to improve your level of health as well as to maintain it. The list is long but we have done our part to help you to start including these foods in your family meals. Here we focus in on four of these super foods that you need to start getting more of because the benefits they boast for health are through the roof!


The tree- like vegetable called broccoli is one nutrient rich green machine that packs a wallop in the super spectacular department! This is a very versatile veggie that can be purchased at the supermarket all 12 months of the year and can be prepared in so many mouth-watering ways. It can be grilled, roasted, steamed or stir-fried. It can even be eaten raw. It is a rich source of vitamins A, C and K. It is also an excellent source of beta-carotene and fiber. The fiber content will help keep your weight at an ideal place.

Be aware however that broccoli is not a good choice of a super food if you suffer from an underactive thyroid gland (a condition known as hypothyroidism).


Beans are beneficial for the cardiovascular system and aid the heart in being strong and resilient. They are a good source of both soluble as well as insoluble fiber. The former helps the body to eliminate toxins and keeps you feeling full. The latter keeps cholesterol levels low. Beans are also worthy sources of the minerals magnesium and potassium and are high in protein and carbohydrates.

Whole soybeans are called edamame and they are healthy for the heart because they contain omega-3 fatty acids.


Whether you like almonds, walnuts, cashews or pistachios know that they all have their heart healthy benefits and are true soldiers in the super foods army. They are rich in monounsaturated fat which is the good fat that your brain and body requires to maintain its tissues and organs. They are also high in fiber, protein and antioxidants. Nuts help to reduce cholesterol levels and keep weight where it should be.

Just make sure that when you munch on this tasty food that you do so in serious moderation.


Kiwi fruits are fuzzy funny looking green fruits that are high in their vitamin C content. They are also rich sources of vitamins A and E as well as fiber and potassium. They are very high in antioxidants and help to keep you feeling satiated after you have consumed them. Due to their high fiber content, kiwi fruits have a mild laxative effect on the bowels.

Other Choices:

There are other foods that fall into the super foods group that deserve to be mentioned. Salmon and quinoa are two of these as are sweet potatoes, shallots, rhubarb and pumpkin seeds. Blueberries, acai berries, cranberries and goji berries are also super foods. Two herbs that make the list that you should cook with more include cinnamon and turmeric.


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If you think that you are in for another blasé meal then you need to infuse it with something super – super healthy and super delicious that is!

You need a whole lot of super right here and now!

We do not always associate healthy foods with yummy tasting foods. We also do not always associate delicious tasting foods with foods that help us to lose weight. But what if you could get all of these elements in a group of foods? Just think – healthy, tasty and weight worthy all rolled into one. Sounds like a bit of a dream doesn’t it?

Actually it is very real and very possible.

These foods are known as super foods (sometimes written as one word- superfoods) and they are yours for the taking and the serving. Family meals will never be the same again!

Super foods are a group of foods that promote health and well-being of the body and the mind. They are a rich source of numerous nutrients that fight sicknesses and diseases such as cancer. Just as they are super healthy they are also temptingly tasty and can make any meal of the day more delightful!

But the benefits of this special category of foods do not end there. Super foods must live up to their super status and they most definitely do that! They have no excess calories. You will feel full after eating these foods which means that you will not be hungry for quite a while afterwards.

Incorporating these foods into your daily meals is simple once you get the hang of it. Putting your culinary side to the test will be a joy with super foods and not a chore. Even the finicky eaters in your life will come to love the taste that these super foods have to offer!

Every day you need to be eating nutritious foods that can provide you with the essential elements you need to maintain your health and keep you strong. You cannot just eat one healthy food and think that you are done for the day. You need to make healthy nutritious foods a vital part of your eating tapestry – this includes both your meals and your snacks.

Keep in mind however that even when it comes to fruits and vegetables, portion control always matters. These foods may be super foods but they must be eaten in sensible portions and not in huge quantities.

One example of this is nuts.

While nuts make the list of super foods and are full of nutrients, they are also high in their fat content. They should be eaten but only in small portions. Be sensible about your intake and you won’t have to worry about adding to your waistline!


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Age-related macular degeneration (AMD) is a health condition that can affect your eyes. You can do your part to prevent this disease from affecting you by protecting your eyes.

One way to do that is to make salads a regular part of your daily eating habits.

What is AMD?

AMD is an eye disease that mainly affects those over the age of 60. It is a progressive disease that develops in the retina and over time damages and destroys the vision that was once clear and sharp. But all is not lost when it comes to the health of your eyes.  Recent research studies suggest that nutrients found in an assortment of vegetables can do what is necessary to prevent AMD from destroying the clear vision that you enjoy and want to continue to enjoy.

Age-related macular degeneration is found in two types. There is dry AMD and there is wet AMD.

The former has the tendency to develop over a longer span of time and very often individuals who suffer from it do not notice the changes in their vision because it takes place on a gradual basis. On the hand the latter progresses in a speedier manner and may lead to central vision being lost in not just one eye but both. The development of wet AMD is often noticed by the sufferer fairly quickly as vision changes are rapid in nature.

Recently published studies point to the fact that consuming enough vitamin D, beta carotene, omega-3 fats, lutein, zeaxanthin and zinc has the ability to reduce the risk that AMD will set in. In particular making sure your diet contains enough of these nutrients is essential for those individuals who have inherited a tendency to develop this disease of the eyes.

Keep Your Eye on Nutrition – Think Salads! 

To keep your eyes in the best shape possible you need to increase your dietary intake of carotenoids. This means that you should consume plenty of carrots on a regular basis as well as leafy green vegetables.

These foods contain high quantities of beta carotene, lutein and zeaxanthin which are all connected to a lessened likelihood of developing macular degeneration.

Omega-3 fatty acids are important as well when it comes to the health of your eyes. Add tuna to your meals whenever possible and toss some nuts on top of your salads. Diets that are high in nuts and fish oils have been shown to dramatically reduce the risk of this serious eye problem. Other foods that can stop AMD in its tracks include coldwater fish such as salmon and sardines. These foods also contain adequate amounts of vitamin D3 which is also beneficial in this regard.

Zinc supplements have been demonstrated in studies to reduce the potential for this disease to occur. However you should speak with your physician before you start taking a zinc supplement. If you do decide to take a supplement of zinc then look for one that also contains the B vitamins including B6, B12 and folic acid. To get more zinc into your diet through the foods you eat consider including kidney beans and sunflower seeds to your green garden salads.


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