14 Superfoods for your health

From the book Superfoods, 14 foods that will change your life, by Dr. Steven Pratt, MD, here is the list of the foods and what they can do for you.

These foods have been shown in research to prevent disease, and keep you feeling young and beautiful, too!

With this list, you can forgets diets and calorie counting. Just eat whole foods superfoods, and listen to your body to feel if they are right for you.

1. Beans: contain low fat protein, fiber, iron, some B vitamins, folate, potassium, magnesium ,phytonutrients.

What they do: Beans help stabilize blood sugar, lower cholesterol, and reduce heart disease risk

2. Blueberries: contain phytonutrients, fiber, folate, Vitamin C and C, potassium, manganese, niacin, magnesium, iron, riboflavin, niacin, antioxidants, and phytoestrogens.

What they do: lower cardiovascular disease risk, maintain healthy skin, help the brain cells communicate, and are anti-inflammatory

3. Broccoli: contain sulfhuraphane, Vitamin C, indoles, beta-carotene, folate, fiber, calcium, lutein, zeaxanthin, Vitamin E, iron

What it does: prevent cancer, build bones

4. Oats: High in fiber, protein, magnesium, potassium, zinc, copper, manganese, selenium, thiamin, phytonutrients

What they do: help stabilize blood sugar, lower cholesterol

5. Oranges: contain Vitamin C, fiber, folate, limonene, potassium, pectin, flavonoids, antioxidants

What they do: Anti-cancer food, protect the DNA, lowers homocystene, protect against stroke. Homocystene is an important marker for heart disease, even more so than cholesterol. You want to keep it low.

6. Pumpkins: contain alpha-carotene, beta-carotene, Vitamins C and E, high fiber, potassium, magnesium, panothentic acid

What they do: lower rates of heart disease, slow signs of aging, protects against cancer and cataracts, protects skin and eyes from UV damage

7. Wild Salmon Contains Omega 3 fats, B vitamins, Selenium, Vitamin D, potassium, protein

What they do: reduces risk of cardiovascular disease, controls hypertension, lowers blood pressure, prevents cancer, prevents macular degeneration, relieves depression and other mental health problems

8. Soy: phytoestrogens, plant derived Omega 3 fats, Vitamin E, potassium, folate, magnesium, selenium, and protein

What it does: isoflavones reduce the risk of cardiovascular disease and hormone related cancers. But they may stimulate breast cancer; research is mixed on soy

9. Spinach: lutein, zeaxanthin, beta-carotene, plant derived Omega 3 fats, glutathione, alpha lipoic acid, Vitamin C and E, calcium, magnesium, manganese, iron, zinc, polyphenols, betain

What it does: helps vision, prevents cataracts and macular degeneration, Lowers cardiovascular disease, prevents cancer

10. Tea: flavonoids, flouride

What it does: prevents cancer, supports heart health, supports dental health. Be cautious with tea if you are caffeine sensitive. You may like a caffeine free tea with health benefits called roobios.

11. Tomatoes: lycopene, Vitamin C, carotene, potssium, B vitamins, chromium, biotin, fiber, lutein, zeaxanthin

What they do: protect against prostate cancer (best when cooked with oil), reduces cardiovascular disease. Note: avoid cooking in aluminum pans; the acid may interact with the aluminum and allow it to enter your food.

12. Turkey: low fat protein, niacin, Vitamins B6 and B12, iron, selenium, zinc

What it does: supports immunity, thyroid production, heart health

13. Walnuts: contains omega 3 fatty acids, Vitamin E, magnesium, polyphenols, protein, fiber, potassium, plant sterols, Vitamin B6, argine

What they do: help your heart, keeps blood vessels flexible, prevents diabetes, Lowers risk of Alzheimers, prevents cancer

14. Yogurt: contains live active cultures (read the label to be sure they are there), complete protein, calcium, Vitamin B6 and B12, potassium, magnesium and zinc

What it does: helps digestion, protects against cancer, reduces cholesterol, bone health. A brand without added sugars is best!

Exotic super foods and tonics

The more I research, the more I find there is another level to superfoods that I call "the exotics." Many come from South America, some from China.

They are foods like chia, maca, goji berries, and more. Some are a tonic food and nourish deeply. I'll add some articles on these as I research them, so stay tuned!

Go from superfoods to healthy-foods-lifestyle.com

Seaweeds are superfoods, too. Learn about them here

All about goji berries, a blood builder and jing tonic

Chia seeds are full of good fiber and Omega 3 fats.