People today are always looking for quick fixes. Promises such as: “Look young fast!” or “Lose weight fast!” are too good to pass up. Unfortunately, these are usually just marketing ploys to get you to buy a product that either doesn’t work or has a list of unpleasant side effect, such as anal leakage for weight-loss drugs. I don’t know about you but I’m not ready for Depends Diapers.
So what can you do that’s quick, easy, delicious and really will improve your health? Eat Super-foods! There are no gimmicks here, only natural foods that you more than likely eat already. A super food simply has a high concentration of essential nutrients with clinically proven health benefits. Incorporating these foods into your diet can improve your overall health, energy, skin, weight and even fight off cancer. Best of all, there are never any side effects and you don’t need to visit your doctor first.
The following list is has examples of popular and easy super-foods, but there are many more. This list is intended to put you in the right direction to jump-start your health.
- Eggs: Eggs are having their Britney Spears comeback moment right now. They got a bad rep because they were thought to increase cholesterol, which has been dis-proven. Most blood cholesterol is made by too much dietary fat, not dietary cholesterol. You can have up to 7 yolks (unlimited whites) a week and be just fine. Eggs have the highest biological value of protein. It will keep you full, help build muscle and is packed with essential vitamins necessary to maintain a healthy weight such as biotin and B12. Aim for cage-free, vegetarian feed to get that essential Omega-3 fat, which is a great anti-inflammatory agent.
- Almonds/Nuts: Sigh. This is yet another super-food with a bad rep, due to their high fat content. However, eating HEALTHY fat will not make you fat! Have you ever met an obese person whose downfall was their consumption of almonds? Almonds can help you maintain a healthy weight because they keep you satisfied and make a great snack. Just go for raw, unsalted brands. All nuts are also often packed with minerals and vitamins such as Folate, Omega-3(walnuts) Niacin (peanuts), Fiber, Vitamin E, Magnesium, Folate and more. Try getting that from a bag of chips! A recent study showed that people who consumed about 24 nuts daily kept at a healthy weight than those that didn’t.
Blueberries: Blueberries have been long known for their antioxidants properties. All berries are also high in Vitamin C, Potassium and Fiber . A serving of raspberries can actually pack more fiber than a bowl of oatmeal. Because of this, berries can help keep you fuller longer and prevent colon cancer. They can also lower your risk of heart disease and cancer, since they have anti-inflammatory agents. Inflammation is the gateway to all chronic disease, which is why you want to consume as many anti-inflammatory foods as possible. Typically darker berries contain more anti-oxidants, but all berries (strawberries, blackberries, raspberries) have been linked to reduced cancer risk, and are super lower in calories. Eat a guilt-free cup a day!
- Flaxseed: Flaxseed is packed with some of the benefits we’ve already spoken about suchasfiber, minerals, and essential fatty acids that help to reduce inflammation. The key here is that it’s super easy to use. Put a tablespoon in your oatmeal, smoothies, salad or even baking (use about ¾ cup). That’s about as quick and easy as it gets!
- Sweet Potatoes: When you’re debating what carbs are better for you, always go with sweet potatoes! These should be eaten often, not just on Thanksgiving! They are packed with Vitamin A, C, B6, Calcium, Potassium, Fiber, Magnesium and anti-oxidants (thanks to their orange hue). It doesn’t hurt that their delicious too! Try them roasted with cinnamon and honey.
- Red Lentils: These protein-rich legumes are packed with fiber – 1 cup provides about ¾ of your daily recommendation! Both protein and fiber have satiating properties that help you stay fuller, so they should be a part of any diet. Fiber is essential for colon-cancer prevention and decreased cholesterol. The only thing to keep in mind, if you are watching your weight, is that lentils are mainly a carbohydrate even though their also packed with protein. So just watch your serving size and be aware of pairing them with other carbs. Red lentils cook faster than regular lentils, but you can certainly get the benefits from lentils or other legumes such as chickpeas and black beans.
- Tomatoes/Pink Grapefruit: These 2 go together because they share the benefits of Lycopene, a powerful anti-oxidant. To get the Lycopene in tomatoes, they should be cooked, but grapefruit can provide it quickly and easily. Grapefruit has also long been known to help in maintaining a healthy weight and is fairly lower in calories. About ½ a medium grapefruit is considered a serving size. Have tomatoes in your omelet, along with ½ a grapefruit and you’re starting off your day great already.
- Spinach/Leafy Greens: The last food group we’ll focus on are some of the most powerful. Spinach became popular for its Iron after a certain sailor by the name of Popeye ate his can to be big and strong. While Popeye is great for making this veggie popular, he went about it all wrong. Firstly, please don’t ever eat vegetables out of the can. Secondly, spinach is actually not a good source of iron because it contains iron-binding properties, so your body will not absorb the iron well. But don’t discard your spinach just yet, because its real benefits lie in its high Vitamin A,C, Calcium, Folate, Magnesium and Fiber. It has been associated with decreased cancer, heart disease, stroke, osteoporosis and obesity. More so than spinach, Kale and Collard Greens are also loaded with antioxidant properties. The healthiest populations in the world have high dark green vegetable intake-so they are doing something right! Due to the high Vitamin A content, these foods are also great for the skin. Dark leafy greens also cook very quickly so it’s easy to incorporate them daily. You can also eat them raw, or saute them with garlic and onion for a real health benefit powerhouse. Broccoli Rabe has also been associated with decreased cancer risk, so there’s a real chance to mix it up and be creative.
Again, there are many more super foods but these are the easiest and most available. Try to include as many of these foods as possible into each meal and snack and you’ll be well on your way to a healthier weight, better skin and increased energy. Try to focus on eating as many colors of fruits and vegetables as possible to really get the most out of your diet. You are guaranteed to feel better when you incorporate these foods into your meals and you’ll be reducing your risk of disease and obesity. 
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