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Superfoods You Can Find In Most Stores

Superfoods You Can Find In Most Stores




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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Blueberries- Yummy Superfood that Children Love

Blueberries- Yummy Superfood that Children Love



Feeding children both healthy and tasty food can be a challenge. Over the years I have become quite skillful in hiding nutritious ingredients in the food when I cook. Luckily my children are older and it is easier to give them healthy foods. 

There are plenty of so called superfoods that are very tasty at the same time as they provide a wide array of nourishing nutrients. I like to include many of these as often as I can. Smoothies, protein shakes or fresh juices are just some ways which they can used in. Some are yummy enough to enjoy on the own. There are plenty of them but I will focus on some that are easy to give children. 

Blueberries
These berries were neglected for the longest time by scientists because they didn't have a high enough amount of vitamin C. Today we know that blueberries are truly a superfood with 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 blue berries 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.


Blue berries have  very high levels of antioxidant phytonutrients, especially the flavonoid family "anthocyanin". Anthocyanin is responsible for the intense blue-purple color, and the darker the berry, the more anthocyanin content.
Blue berries have at least five different anthocyanins, especially in the wild berries, and they are located in the skin like in other fruits and vegetables. Antioxidants are concentrated to the skin so that they can protect fruit from the sun and other harmful assaults. Anthocyanins are the key players in neutralizing free radical damage. They also possess anti-inflammatory properties. Antioxidants play a big role in preventing diabetes, cardivascular disease, cancer and many other conditions.

Anthocyanins work in synergy with other antioxidants like vitamin C. They strengthen the capillary system by promoting the production of collagen, which are the building blocks of tissues. 

A study was performed at the USDA Human Nutrition Research Center on Aging at Tufts University. Aging rats were given the equivalent of 1/2 to 1 cup of blueberries, a pint of strawberries, or one large spinach salad. The blueberry group performed better than the other groups on brain teasers. They also showed improvements in balance and coordination. A promising result since it previously was not thought that degeneration due to aging was reversible. The brain cells seemed to communicate better, their brains seemed to have fewer damaged proteins, and their brains developed new brain cells.

Other studies on humans have showed that people who eat a cup of blueberries a day performed 5-6 % better on motor skill tests. Positive results have been seen on people with multiple sclerosis as well. Blueberries have an affinity for the areas of the brain that controls movement. It seems to me that growing children can benefit as well by eating blueberries in order to nourish the brain.

I like to add blueberries to our protein shake, or use them in my own syrup I make, and my children also like to eat them the way the are. When it is colder outside I like to make a blueberry soup, which is a Swedish tradition.

Nutrients in blueberries are:
4:11 AM | Read more...
My Favorite Thanksgiving Superfoods

My Favorite Thanksgiving Superfoods




Did you know that several food items served on Thanksgiving are superfoods? They are packed with nutrients that nourish our bodies. So Thanksgiving doesn't have to be very unhealthy. Of course, that is if you cook them from scratch instead of using canned food. Canned foods don’t contain many nutrients.

My favorites are sweet potatoes, cranberries and Brussels Sprouts. I also add a Swedish twist to our Thanksgiving meal by adding Swedish style sweet and sour red cabbage. I love walnuts and they are also packed with a wide variety of nutrients. We add walnuts to our delicious turkey sandwich the day after Thanksgiving. The big bird, the turkey, is highly nutritious in itself, and some consider it a superfood. 




Pumpkin is actually one of the most nutritious foods available. It is a fruit and part of the gourd family. It is extremely high in fiber and low in calorie. It contains potassium, pantothenic acid, magnesium, vitamin C and E. It is the carotenoids that put the pumpkin over the edge as one of the top Superfoods. Pumpkin has one of the highest bioavailable carotenoids known. Carotenoids are key players in fighting disease, and in laboratories beta-carotene has shown to have very powerful antioxidant and anti-inflammatory properties. Another bonus is that you can roast the seeds for an extra nutritional boost. The seeds are rich in vitamin E, iron, magnesium, potassium and zinc. They are also a source of omega-6 and omega-3 fatty acids. 
Check out my delicious Maple Syrup Pumpkin Pie




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.
Check out my Cranberry Sauce made with un-refined sugar




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 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. 
Check out my roasted sweet potatoes with rosemary dish




Cabbage contains two compounds that the scientists believe make cabbage a potent cancer fighting food. One of these compounds is indole-3 carbinol, which is according to research, effective against breast cancer. It acts as an anti-estrogen and removes harmful estrogens that have been linked to breast cancer. The other compound is sulforaphane, steps up the tumor preventing enzymes in the body. Members of the cabbage family are also packed with antioxidants. 
Check out my Swedish Red Cabbage dish




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



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11:00 AM | Read more...
Spirulina, Bee Pollen and Alfalfa - My Favorite Superfood Supplements

Spirulina, Bee Pollen and Alfalfa - My Favorite Superfood Supplements


 Plenty of foods and supplements  are considered super foods. They are considered super foods because they contain all or almost all the nutrients the body needs. Here are a few of my favorite super food supplements we like to use in our family. Not only are they extremely high in nutrients, but they are also fairly inexpensive considering what a powerhouse of nutrients they are.


Spirulina has been my favorite for a few years. I like to add a few capsules to our shakes in the morning. Spirulina is a micro-algae that has a unique variety of nutrients like no other plant or herb. It contains 60 - 70% complete protein compared to a steak's 25% complete protein. Another plus is that spirulina contains vitalized protein while the steak provides  denatured protein. This means spirulina's nutrients are intact while many nutrients in the steak are destroyed when cooked. It is a high energy food and it is easily assimilated if digesting animal protein is a problem.
Some of the nutrients in spirulina are gamma-linolenic acid (GLA), linoleic and arachidonic acid. It also contains B12, amino acids, iron, nucleic acids DNA and RNA. Other valuable constituents are chlorophyll and phycocyanin. Vitamin A, C, B1, B2, B6, B9 are other nutrients found in spirulina.
Being high in antioxidants, it counteracts damaging free radicals and promote wellness. In addition to nutrients mentioned, spirulina  has high amount of potassium, magnesium, phosphorus, chromium and selenium.  Spirulina is part of our health building program, but it has  historically been used for exhaustion, adrenal support, cholesterol reduction, cleansing, appetite control, and blood sugar control.




Alfalfa has among the highest amount of minerals in the plant world. It has been referred to as the king of herbs and it has been used for thousands of years. According to Dr. Lepore, N.D, it is one of the best herbs to combat allergies. Lepore also recommends it for Rheumatoid Arthritis due to its high content of potassium and sodium. He refers to it as an almost miracle herb. 
It's nutrient content is hard to beat, it covers most of the valuable nutrients the body needs. First of all, it contains 8 digestive enzymes, which aids in assimilation of nutrients. Apart from trace minerals it has a tremendous amount of minerals such as calcium, iron, magnesium, phosphorus, sodium, potassium and silicon.
  It has virtually all the known vitamins, especially vitamin A,E, K, D, B 6. It also contains amino acids.
It is an alkalizing herb. It has historically been used for allergies, arthritis, glandular problems, bowel disorders, over-acidity, osteoporosis, asthma and much more. Large amount can thin the blood and don't use it if you take blood thinners. This is a great all round herb that is perfect for a tight budget. Great for general health building.




Bee Pollen has plenty of B- Vitamins like B-1, B-2, B-3, B-5, B-6, and B-12. It contains every nutrient known, and some are Vitamin C, Vitamin A, Vitamin E, and Folic Acid. It also has about 20% protein and  amino acids. Magnesium, calcium, copper, iron, silica, phosphorus, sulfur, chlorine and manganese are also present as well.
It is a high energizing supplement and it is  widely used by athletes around the world. It supports the immune system and the glands. According to Steven Horne, it combines well with spirulina and licorice for energy and to stabilize blood sugar levels. We use it for extra immune support and as an  energy boost. 



Thanks for visiting!

 



Johanna is an aromatherapist and an independent distributor of Young Living Essential Oils.  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 received her aromatherapy education at the American College of Health Care Sciences.  Johanna also runs Naturally Sports & Wellness with her husband.
 

Follow Johanna on twitter and facebook for more health tips and information. Explore her new aromatherapy new blog and find out how you can get her e-book for free. Johanna is also the founder of the new network blog, Living Well Moms, and her posts are published every Monday.

3:48 PM | Read more...