The list of SUPER FOODS:
1. Broccoli, cabbage, cauliflower and other vegetables in the cruciferous family
3. Berries and Cherries
4. Onions, garlic, chives, and the like
5. Vegetabels that are deep orange, yellow, red, and green
9. Nuts and seeds
10. Green tea
These foods can also be benefit for cardiovascular disease as well.
Now if you are not sure of other cruciferous vegetables that would include: brussel sprouts, kale, bok choy, collards,parsnips, rutabaga,mustard greens,radishes, swiss chard,and turnips. In the bean group we should also add soy but there is discussion about avoiding soy if you have or had breast cancer and you can look to both sides of the fence on this. I would say that you need to talk to your healthcare professional to determine their thoughts on soy if you fall in this category. Beans can be used in so many different ways, in soups, spread,s dips, salads and all kinds of side dishes. Berries we look again at colorful which would include, blueberries, blackberries, strawberries and cherries and they are great in a salad, in a smoothie, on cereal, in breakfast cakes and just as a snack. Onions, garlic, chives can be added to many different foods such as sauces, soups, on bread and more and for the deep orange, green, yellow, and red vegetables we think about carrots, yams, sweet potatoes, squash, melons, peaches, oranges, papayas and lots of other good sources. Fish should be eaten one or more servings a week. Those fish with the highest omega-3 fats include mackerel, salmon, sardines, rainbow troug, herring and albacore tuna. Fish can be baked, poached, sauteed and for convenience, you can use canned fish. Tomatoes are good in any form, paste, sauce, puree, diced, spiced and juiced. Mushrooms are good but using shiitake aor maitake in place of common mushrooms are even better. Nuts are concentrated energy and protein. They are high in fat but mostly unsaturated fat, which is a healthy form of fat. Flaxseed is also included in the nut list but again that is something you should talk to your healthcare provider about as it needs to be discussed if you are a cancer pateitn with an estrogen-receptor positive cancer and also should be looked at if you are a prostate cancer patient and their guidance will help you in the use of flaxseed and what form. Lastly, Black and green tea are but not herb teas act as a powerful antioxidant.There is more effect of the antioxidant in green tea than black so again we are getting more bang for our buck with green tea. Now that you are hungry, look at the list and determine what steps you are going to take for a healthier you. This is a short list but one that is easily remembered and look for fun ways to incorporate this SUPER FOODS into you new diet. ENJOY, and make it a great day! (Meal!) S
Disclaimer: This website is for informational purposes only and is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of any medical institution.