Superfoods You Can Find In Most Stores

8:51 AM Posted by Jo Pedranti




It is more important than ever to be a smart shopper and buy food that provides as many nutrients as possible.  There are plenty of superfoods that provide a wide array of nourishing nutrients.

Most of us think of exotic Mangosteen, goji or Acai berries when we hear the word superfoods. Fortunately, there are many less expensive superfoods available in most grocery stores. 


Here are some of my favorites



Blueberries

Blueberries have many nutrients. They are very small, but they contain more disease fighting antioxidants than any other fruit or vegetable. They have been called "brain berries" and "youth berries." One serving of blueberries contain just as many antioxidants as five servings of apples, broccoli, squash, and carrots. 2/3 of a cup of blue berries provide 1,733 IU of vitamin E, and more protection that 1,200 mg of vitamin C.

Bluberries have very high levels of antioxidant phytonutrients and they are especially high in flavonoids from the  "anthocyanin" family. Anthocyanins are the key players in neutralizing free radical damage. They also possess anti-inflammatory properties. Antioxidants play a big role in preventing diabetes, cardiovascular disease, cancer, and many other conditions. 

Blueberries contain: Carotenoids, salicylic acid, fiber, folate, vitamin C, vitamin E, potassium, manganese, magnesium, iron, riboflavin, niacin, phytoestrogen, and polyphenols (anthocyanins, quercetin, ellagic acid, and catechins).


Oranges

Oranges are more than vitamin C. They contain the flavonoid hesperin, which is also antimutagenic and prevent cells from mutating and initiating one of the first steps of chronic diseases and cancer. Citrus flavonoids have been shown to inhibit cancer growth, strengthen capillaries. They also act as anti-inflammatories as well as being anti-allergenic and antimicrobial.

Oranges contain: Fiber, vitamin C, folate, potassium, limonene, polyphenols, and pectin.


Cranberries

Like many other berries, cranberries are a good source of ellagic acid, an antioxidant recognized by cancer researchers. They also contain flavonoids that not only put the pigment on the berries, but they also have powerful antioxidant properties. The main flavonoids are quercetin and myricetin.

Cranberries  also contain vitamin A, B1, B2, B3, B5, and C. Other nutrients found in cranberries are beta-carotene, lutein, calcium, folate, iron, magnesium, manganese, phosphorus, potassium, selenium, sulfur, and zinc. Cranberries have traditionally been used for infections of the urinary tract.

I like to buy a few extra bags of cranberries around Thanksgiving and put them in the freezer. 



Cabbage

Cabbage contains two compounds that the scientists believe make cabbage a potent cancer fighting food. One of these compounds is indole-3 carbinol, which according to research is effective against breast cancer.

It acts as an anti-estrogen and removes harmful estrogens that have been linked to breast cancer. The other compound sulforaphane, steps up the tumor preventing enzymes in the body. Members of the cabbage family are also packed with antioxidants.


Walnuts

Walnuts contain the highest amount of omega-3 fatty acids of any nuts. They also contain omega-6 as well. Walnuts are also the nuts that we have known about the longest. Walnuts are a good source of pantothenic acid, a B vitamin essential for the nervous system.

Other nutrients found in walnuts are: vitamin E, magnesium, polyphenols, fiber, protein, potassium, plant sterols, and arginine. They are also the nuts with the highest overall antioxidant activity.




Sweet potatoes

Sweet potatoes are packed with the antioxidants beta-carotene and vitamin C and E. They are part of the morning glory family and don’t belong in the same family as potatoes. They are rich in complex carbohydrates and low in calories. A four oz serving of sweet potatoes will provide more than 14 milligrams of beta-carotene.

Sweet potatoes are high in fiber and are considered suitable for people with diabetes. The fiber indirectly lowers blood sugar by slowing the rate at which food is converted to glucose and absorbed into the blood stream. Sweet potatoes also contain vitamin B6 and folate.

As you can see, finding superfoods in a regular grocery store is relatively easy. Try to buy locally grown and organic, if you can.



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Johanna is an aromatherapist and she is passionate about educating people about health, essential oils, real food, natural remedies, and nutrition so they make healthier choices in their lives. She also runs Naturally Sports & Wellness together with her husband.  
Follow Johanna on twitter and facebook for more health tips and information.





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