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Index Nutrition People
First Posted Nov 21, 2008
Feb 19, 2010

Nutrition (13 Super Foods)


Although high in fat it is monosaturated fat which is healthful. Avocados has been linked to a reduced risk of cancer, heart disease, and diabetes. They have lots of fiber (11 to 17 grams per fruit). Studies have shown that avocados are an excellent source of lutein. Luetin is an antioxidant and is thought to have beneficial effects on eyes and skin. Avocados are also good for blood and tissue regeneration. They help stabilize blood sugar. They are also good for heart disorders.


The antioxidants quercetin and catechin, which protect cells from damage, are contained in apples, as well as high fiber. Eat the apple peel! It has 5 times more polyphenols than the flesh. Polyphenols help reduce the risk of cancer and cardiovascular disease. Research shows that the apple peel contains five times more polyphenols than the flesh. The fiber helps in weight reduction. as well.


Blueberries are loaded with antioxidants, especially anthocyanins. Anthocyanins have been shown to improve vision and brain function. Studies have shown that eating blueberries slows the aging process such as impairments in motor coordination and memory. Blueberries reduce inflammation. Inflammation accompanies almost every chronic disease from Alzheimer's and Parkinson's, to diabetes and heart disease. Blueberries have much greater anticancer activity than other fruits, as well.


Cabbage (brassica genus) contain compounds called indoles. Broccoli and bok choy are also part of this family. These have been shown to reduce cancer risk. Cabbage stimulates the immune system, kills bacteria and viruses, and purifies the blood. Brassica vegetables (including broccoli, bok choy) contain compounds called indoles, which have been shown to reduce the risk of cancer dramatically. Red cabbage also contains anthocyanins which are found in blueberries. They are a powerful antioxidant.

Fish and Fish Oil

Fish helps reduce the risk of heart disease, cancer, Alzheimer's, stroke, diabetes, and arthritis. Studies have shown that the fatty varieties of fish may also help alleviate depression. Wild Salmon, herring, and sardines provide the most omega 3. Omega 3 helps reduce triglycerides and also acts as a blood thinner. Shark, swordfish, king mackerel, tilefish, and albacore tuna have been shown to have mercury and should be avoided. Chunk tuna is considered safe. I always buy it packed in water instead of oil. That is even healthier and has less calories.


Garlic lowers total cholesterol and triglycerides (blood fat), acts as an antibacterial and antiviral, boosts the immune system, and is also considered one of the cancer preventive foods. Whole baked garlic helps detoxify the body of heavy metals like mercury (from fish) and cadmium. It does cause bad breath and can be excreted though your pores. Fresh parsley reduces the bad breath problem. You can buy garlic in the grocery store that does not cause bad breath. Ask your produce person about that garlic product.


Mushrooms have powerful effects on the immune system, help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure. Maitake, shiitake, and reishi varieties are considered the best. In Asia mushrooms are used to counteract the toxic effects of chemotherapy and radiation while simultaneously shrinking tumors. Japanese researchers have found that regularly eating shiitake mushrooms lowers blood cholesterol levels up to 45 percent.


Almonds are loaded with fiber and monosaturated fats. They help to lower cholesterol. Eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. Eating almonds can actually help with weight loss because their protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating even though they contain high amounts of fat.


We have been told for years that egg yolks are high in cholesterol and should be avoided. Egg beaters have been recommended instead of the full egg. The latest research shows that egg yolks contain choline which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver. Eggs are an excellent source of protein and contain all the nine essential amino acids. They are loaded with nutrients.


Flaxseed contains high amounts of alpha linolenic acid; an essential fatty acid that helps reduce inflammation. It is an excellent source of fiber. Flaxseed also has high nutritional value, protein, fatty acids, and minerals such as magnesium potassium, and zinc.


Pomegranates contain antioxidants. In fact, they contain more than three times more antioxidants than red wine or green tea. Pomegranate juice has been shown to reduce plaque that clogs the arteries. Therefore, it helps in the prevention of heart disease and stroke. Research shows that pomegranates may slow aging and protect against cancer.

Red Wine

One glass of red wine has been shown to raise the good cholesterol, HDL, and reduce the risk of blood clots. It contains antioxidants, resveratrol and saponin. These provide cardiovascular benefits. More than one drink daily has been linked to high blood pressure.

Dark Chocolate

Flavonols and antioxidants (the same disease-fighting chemicals found in cranberries, apples, strawberries, and red wine) are found in dark chocolate. Only real cacao contains flavonols. Look for chocolate with a high percentage of cacao (60 percent or more). Dark chocolate contains fewer calories than other types of chocolate. It lowers unhealthy cholesterol (LDL) and prevents plaque from building up in your arteries. Eat it in moderation!

The material on this web site is provided for informational purposes only, and is not to be used for medical advice, diagnosis or treatment. Always check with your doctor.

Index Nutrition People