Super Foods We Don't Eat Enough Of

by Karenke4 | January 12, 2009 at 01:45 pm

1200 views | 15 Recommendations | 16 comments

A new year, a new start, a new diet and new you. Januaries are made for reinventing ourselves and often this means a commitment to a better, healthier diet.

The New York Times recently republished one of their most highly viewed stories of the year of the best foods we aren't eating enough of. These foods are rich in vitamins and minerals and won't put too much of a burden on your wallet.

1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.

2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.

How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.

3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.

How to eat it: Chop and saute in olive oil.

4. Cinnamon: May help control blood sugar and cholesterol.

How to eat it: Sprinkle on coffee or oatmeal.

5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.

How to eat: Just drink it.

6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.

How to eat: Wrapped in prosciutto and baked.

7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.

How to eat: Roasted as a snack, or sprinkled on salad.

8. Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.

How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.

9. Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties.

How to eat: Mix with scrambled eggs or in any vegetable dish.

10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.

How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.

11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.

How to eat: Mix with a little butter, cinnamon and nutmeg.

Personally, I would top this list with garlic, a heart healthy food that I believe is not used nearly enough, much to the chagrin of my loved ones. Roast a whole bulb in the oven until soft, spread on bread or crackers and top with salt and pepper or chopped rosemary for a delicious, decadent treat.

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yuls.source

at 14:43 on January 12th, 2009

I read this one too just yesterday and took notes.

Geneva B

at 16:03 on January 12th, 2009

Nice reminders of ways we can boost our nutrition - and quite simply, too!

Jarrett Martineau

at 16:41 on January 12th, 2009

I'm all over these — er, except sardines. Swiss chard has become a recent fave. Thanks for posting this.

vanillevaness

at 02:17 on January 13th, 2009

La prune est le fruit du prunier. C'est un fruit à noyau à peau fine, voire transparente dans certaines variétés, à chair sucrée et juteuse. Sa forme est généralement sphérique, plus ou moins allongée, sa couleur varie du jaune clair au violet foncé (couleur prune).
Le prunier poussait à l'origine à l'état sauvage en Asie et en Amérique du Nord, et c'est là qu'elle a été d'abord cultivée. En Europe, il semble que ce soient les Étrusques qui les premiers domestiquent et cultivent le prunier. Mais son origine en Europe n'est pas sure, et le prunier sauvage d'Europe pourrait être très ancien. De nos jours, il en existe des variétés locales un peu partout sur la planète.

vanillevaness has contributed a photo to this story.

Maireid Sullivan

at 02:30 on January 13th, 2009

The latest research reveals that cancer (and arthritis) cannot develop in an alkaline ph body chemistry.
Remarkably, Bi-carb soda is an antacid! ...which means it promotes alkaline ph body chemistry.
You can achieve alkaline ph by eating lots of veggies (fruit has too much sugar), and by cutting out ALL processed foods, but here is the link to information on the value of using bi-carb soda:
http://www.curenaturalicancro.com/therapy-sodiumbicarbonate.html
PLUS, another champion of good health isJim Humble. His story is great.... you can watch youtube video interviews with him. Here's one:http://au.youtube.com/watch?v=oeZsY7iMiqc

Paschen

at 03:10 on January 13th, 2009

Yes, Cancer may have trouble in an alkaline PH body chemistry, however other things just as nasty do not and that a far more deadly then Cancer. Such as Staphylococcus and Menigococcus and a very long list of Viruses and Bacteria that strive in an Alkaline environment and yet not in an acidic one. Balance it wisest I think.

Maireid Sullivan

at 16:23 on January 13th, 2009

The measure is alkaline ph 7.2 to 7.4.

Here is another interesting link:

http://www.regenerativenutrition.com/content.asp?id=490

Maireid Sullivan

at 16:44 on January 13th, 2009

You're sure to like the info on this website, Uwe.

http://www.regenerativenutrition.com/content.asp?id=490

Paschen

at 10:00 on January 14th, 2009

I look into it Maireud, thank you. However PH 7 is neutral and 6.5 to 7.5 is considered healthy medium. Problem start once going way out of that zone either way.

Geneva B

at 16:36 on January 13th, 2009

Very interesting, Maireid! It looks like the old adage is true: we are what we eat.

Gabby (not verified)

at 09:44 on January 13th, 2009

I have always loved Cinnamon but I didn't know it may help control blood sugar and cholesterol.

Awesome healthy list and thanks for using my Cinnamon photo.

sxoidmal

at 11:16 on January 13th, 2009

sxoidmal has contributed a photo to this story.

nomade7

at 06:04 on January 14th, 2009

I took this photo at Ballarò market in Palermo among colors, parfumes, people, sun and a great vitality dimension....

nomade7 has contributed a photo to this story.

Violet Weed (not verified)

at 19:28 on January 15th, 2009

Strange that they didn't put garlic on the list OR kale. Kale torn into bite sized pieces and tossed with light olive oil, dried cranberries, sectioned clementines (or tangerines), a few pine nuts... is a wonderful salad and much better for your eyesight, etc. than spinach. Too many times kale is used as a garnish, but it's absolutely delicious. hmmm. Roasted beets too, are absolutely lovely. I also sprinkle cinnamon and a handful of walnuts on my morning slow-cook oatmeal.

Further, I do put tumeric on my salads along with a sprinkling of cracked flax seeds. Yummy!

P.S. remember that if you want to buy 'organic' food and you are in the USA, food that is labelled "USDA Organic" is the only real organic food. If the food is labelled simply 'organic' basically it doesn't mean a thing. I was raised on an organic farm (a REAL organic farm) in the 40s and 50s. If you feed your body good food, you are also feeding your BRAIN good food.

Karenke4

at 11:24 on January 16th, 2009

Thanks for your ideas Violet! I am still not completely in love with Kale OR Beets actually, but am trying, and as a long time vegetarian I feel it is my duty to love them.

spices (not verified)

at 04:05 on April 28th, 2009

This is a really great site with alot of good well written post.Found this today via google will i was killing some time.I will be coming back and hopefully be able to contribute to the site.Thanks