Top super foods for health and longevity

Many serious diseases like diabetes, heart disease, even cancer can be prevented if we choose to eat right and exercise.

When it comes to good nutrition, the buzz word lately is “Super Foods,” which are high in antioxidants, phytonutrients, omega-3 fatty acids and fiber.

Here’s the top super foods to help boost your health and increase your longevity:

Spinach

– High in vitamin A & C (antioxidants), folate
– Good source of vitamin B-6, calcium, iron, magnesium, riboflavin

Broccoli

– High in vitamin A & C, folate, calcium, potassium
– Cruciferous vegetables (plant family that includes cauliflower and cabbage) have specific cancer-fighting phytonutrients

Sweet Potatoes

– Deep orange fruit and vegetables are very high in beta carotene (vitamin A)
– Also good source of fiber and vitamin C

Blueberries

– One of the highest sources of vitamin A & C
– Specific phytonutrients that amplify the use of vitamin C in the body
– Improves memory, brain function

Whole Grains: Oats

-High in soluble or viscous fiber which lowers LDL or “bad” cholesterol.

Wild Salmon

– Lean source of protein
– One of the highest forms of omega-3 fatty acids which lowers triglycerides, blood pressure and risk of blood clots (stroke)
– Wild versus farm raised – wild is the best because it has the least amount of toxins

Nuts: Almonds/Walnuts

– Both are high in vitamin E (antioxidant)
– Are full of heart-healthy unsaturated fats
– More does not equal better … You only need one ounce a day

Legumes/Beans

– High in soluble or viscous fiber
– Lean protein
– Red, pinto, and black beans are in the top twenty high antioxidant foods

Cultured Dairy products

– Yogurt, kefir, cultured milk
– Probiotics – each product is full of helpful bacteria
– Helpful bacteria increase digestive health, absorption of nutrients in the gut and can help to alleviate lactose intolerance
9 Super Foods and 9 foods to avoid (9 News Denver)

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