Ten More Top Superfoods to Add to The List
One of the important facts about superfoods – apart from their vital health-giving properties – is that they are often the most simple of foods to prepare and eat.
Many can easily be eaten raw for optimum nutrients. The only one I find a little challenging to cook is kale but I am working on that.
Here is my latest suggested list for some top ten superfoods
1. Coconut oil is one of the really good oils that everyone should try and include in their diet – even if you just eat a spoonful or two every day out of the jar! Rich in lauric acid that your body converts into monolaurin with tremendous anti-viral, anti-bacterial and anti-protozoa properties. With its high medium chain fatty acids content, your energy will immediately receive a boost and other health benefits.
2. Brassicas and leafy green veggies are full of cancer-fighting compounds along with a long list of essential nutrients. They include kale rich in vitamins A, C, E and K and also high in manganese, a mineral critical for processing food into energy for your cells; spinach with high levels of vitamins K, A, C, B2, along with manganese, folate and iron; and broccoli described as one big powerhouse of nutrients and number 2 in the “Top Ten List of the Most Nutritious Vegetables”. The green flower heads and stalks can be used as they are both equally nutritious.
3. Sweet Potatoes of which just one cup will give you a low 102 calories but high values of vitamins A and C plus potassium and tryptophan.
4. Avocado is especially rich in pantothenic acid or B5, helping the breakdown of fat. It is even said to help clear acne. Besides being rich in potassium, avocados are a great source of healthful monounsaturated fat, which is easily burned for energy.
5. Bone broth is produced by simmering leftover bones over a low heat all day long to create one of the most nutritious and healing foods you can. The skin that forms on the top being the richest in valuable nutrients such as sulfur and healthy fats. You can make your own bone broth with a crockpot or big pot on the stove and using plenty of bones to ¾ fill the pot (beef bones are best roasted first) plus: 1 T natural sea salt and other seasoning to taste 4 to 6 cloves of garlic 1 onion quartered (add onion skin if using poultry bones for improved color) 2 T organic apple cider vinegar Make sure to add enough filtered water to completely cover the bones and allow to sit for 1 to 2 hours so that the apple cider vinegar can pull the minerals from the bones. Bring to the boil before turning to low. Simmer for at least 12 hours for poultry, 24 hours for red meat bones. Skim off any scum, strain and use. When cool, the broth will be like jello.
6. Fermented foods have been used by different civilizations for hundreds of year for the purpose of providing friendly digestive flora as a healthy promoting probiotic. The French eat choucroute, the Germans sauerkraut and the Koreans kimchi. Fermented foods are very potent detoxifiers, capable of drawing out a wide range of toxins and heavy metals, including some pesticides. Make your own sauerkraut.
7. Mushrooms are a superior superfood with almost non existent calories but rich in niacin or vitamin B3 (to keep blood cholesterol in check) and cancer killing compounds.
8. Chia Seeds provide lots of fiber as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc. Molybdenum, in case you don’t know, is a metallic element that is essential in trace amounts for human, animal and plant health. In humans and animals, it serves mainly as an essential component of enzymes and aids in the metabolism of fats and carbohydrates. We need very small amounts so chia seeds make the perfect source.
9. Kiwi Fruit has a great taste but numerous health benefits too, including being an excellent source of vitamins A, C and E, as well as offering protection against macular degeneration and lowering the risk of blood clots.
10. Cherries are high in phytonutrients, and particularly high in anthocyanin, powerful antioxidants that protect the liver. The perfect fruity dessert to end this list.
Of course superfoods is a word that is perhaps rather overused and Dr Mercola, in a recent newsletter, has pointed out four so-called “superfoods” that he believes may have more harmful than beneficial effects on most people.
Dr Mercola says:
1. Beans. The primary concern with beans is that they are relatively high in carbohydrates and are loaded with lectins that may be incompatible with many people. Also high in phytic acid which is a potent mineral chelator. If you are going to use beans they need to be soaked for 24 hours or longer and frequently change the water. They are not perniciously deadly foods, but they in no way, shape or form qualify as a superfood.
2. Low-fat yoghurt: Not only is the low-fat ideology completely false, low-fat yoghurt is also pasteurized and typically loaded with added fructose. Taken together, these three factors put commercial low-fat yoghurt squarely on my list of items to avoid.To reap the benefits that real yoghurt can provide, opt for homemade fermented yoghurt, using either raw, ideally pastured organic raw milk, full fat organic milk (not low fat or skim).
3. Soy: If you were to carefully review the thousands of studies published on soy, I strongly believe you would reach the same conclusion as I have — which is, the risks of consuming unfermented soy products far outweigh any possible benefits. Furthermore, genetically engineered soy pose additional health hazards over and beyond the damage caused by unfermented soy itself. The only type of soy I recommend is traditionally fermented organic soy products.
4. Dried fruits: While whole fruits are excellent sources of nutrients and antioxidants if consumed in moderation, they also tend to be high in fructose, and dried fruits even more so. If you are in the minority of people who are not struggling with insulin resistance, then small amounts of dried fruit would probably be fine, but if you have type 2 diabetes, are pre-diabetic, obese, hypertensive, or have symptoms of heart disease, you're better off avoiding dried fruits until your weight and insulin levels have normalized.