November superfood challenge
Top superfoods offering super health protection:
Almonds - 1 of best whole food source Vitamin E, heart healthy monounsaturated fat, high antioxidant, 13% protein
Apples - apple skin is high in quercetin (flavonoid antioxidants), pectin which lowers LDL bad cholesterol due to pectin helps inhibit absorption of fat
Avocado - rich in B vitamins, vitamin K, contain phytosterols & carotenoids, helps lower blood cholesterol levels of LDL, & increase the good cholesterol HDL levels
Beans - excellent source of fiber, great antioxidant source of phytochemicals which incapacitate cell-damaging free radicals in the body.
Beets - excellent source of folate & manganese, betaines(nutrient) unique to beets helps protect cells from environmental stress & fights inflammation
Blueberries - highest of any fruit for antioxidants, good source of fiber & vitamin C
Broccoli - contains sulforophane which has cancer fighting properties, good source Vitamin C, beta-carotene, fiber.
Cauliflower - contains sulforophane which has cancer fighting properties, good source Vitamin C, vitamin K , fiber.
Tart Cherries - increases melatonin levels, reduce gout attacks, reduce pain & inflammation associated with osteoarthritis
Sweet Cherries - high in fiber, vitamin C, carotenoids & anthocyanins (cancer prevention)
Chia seeds - high fiber, high protein, omega 3 source, high in Calcium, Manganese, magnesium, & phosphorus
Coconut oil - contains medium chain triglycerides, which metabolize in a way that can have therapeutic effects on several brain disorders. It also helps increase energy expenditure by up to 5%, aiding in weight loss. Contains lauric acid which can kill harmful pathogens; preventing infections. Improves cholesterol numbers, reducing risk of heart disease.
Cranberries - high in antioxidants primarily proanthocyanidin, helps to prevent UTI's, tooth cavities, and inflammatory diseases
Eggs - contain many nutrients, some of which are rare in our modern diet, such as choline. High in protein, healthy fats (omega 3 rich eggs even better). Also contain Lutein & Zeaxanthin, powerful antioxidant that can reduce the risk of cataracts & macular degeneration.
Farro - high in protein, fiber, & calcium. Good, healthy carbohydrate
Flaxseed - high in omega-3 fatty acids, very nutrient dense food. High in fiber, protein, vitamin B1, manganese, magnesium, phosphorus, selenium. Helps with sugar cravings, fat loss.
Garlic - high in a sulfur compound called, Allicin, which brings most of its health benefits. Reduces severity of flu & common cold. Improves blood pressure levels.
Ginger - contains gingerols, powerful anti-inflammatory compounds, aids in digestion, prevents cancer, helps with nausea associated with many ailments.
Leeks - contain many flavonoid antioxidants, good source of fiber, good source of many vitamins.
Lentils - high in folate, thiamin, pantothenic acid, vitamin B 6, phosphorus, iron, & zinc. High in protein & fiber.
Kale - great source of protein, fiber, Vit A, C, & K. Rich in folate, omega-3 fatty acid, Lutein & Zeaxanthin- which helps prevent cataracts & macular degeneration.
Oats - great fiber source, reduces risk of coronary artery disease, lowers level of cholesterol, and reduces risk of colorectal cancers.
Oranges - contains over 60 different flavonoids, more than 170 different phytonutrients. Immunity booster, cancer prevention, good fiber source.
Pistachios - great protein source, contain mono-unsaturated fatty acids & antioxidants. Also rich in many vitamins: E, B complex groups.
Pumpkin - high in vitamin A, high in fiber, high in antioxidants such as lutein, xanthin, & carotenes. Low calorie vegetable.
Quinoa - great protein & fiber source. Good source of iron, lysine, magnesium, riboflavin, manganese.
Salmon - omega-3 fatty acids source, great protein contains many essential amino acids. Also, high in Vitamin E.
Spinach - high in niacin & zinc, good source of protein, fiber, Vitamins A, C, E, & K & many more. Abundant flavonoids protect body from free radicals.
Strawberries - rich in antioxidants, vitamin C, folate, potassium, manganese, dietary fiber, & magnesium.
Tea (green tea & black tea) - flavonoids in tea are good for the heart, may reduce cancer. High in EGCG-most potent flavonoid.
Tomatoes - rich source of antioxidants, including lycopene. High in many vitamins & minerals, like Vitamin C, K, potassium, & iron.
Turkey - antioxidants that help to prevent cancer, selenium good for thyroid gland and immune system. Good source of amino acids & B complex Vitamins.
Walnuts - high in plant based omega-3 fats, high amounts of copper, manganese, molybdenum, and biotin. Contains amino acid, l-arginine, which offers many vascular benefits.
Greek yogurt - good protein source, great source of probiotics, high in B12.