Super Foods Originality

Super Foods Originality
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Table of Content
Introductory ..................................................................................... 4
Chapter 1: Nutrition - The Super Foods That Keep You Healthy ........ 8
Chapter 2: You Really Are What You Eat ......................................... 13
Chapter 3: Color Your Way to Daily Health ..................................... 15
Chapter 4: Superfoods For Age-Defying Beauty .............................. 17
Chapter 5: Superfoods for a Super Long Life .................................. 21
Chapter 6: Superfoods for Super Skin ............................................. 23
Chapter 7: Superfoods that Squash Stress...................................... 25
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Introductory
_____________________________________________________________
We all hear about the many wonderful foods that are good to eat,
and good for us. We always hear about eating fruits, and vegetables,
and nuts.
But that’s a big list to sort through, and wouldn’t it be simpler to have a few
super foods that you can always turn to? To help you in your endeavors to
lead a healthy lifestyle and a healthy life you can use the list compiled below
as quick reference list of 9 super foods. These super foods and 14 others can
be found in Superfoods Health-Style, by Steven G. Pratt M.D.
Apples
Apples are a great food for many reasons including the ability to reduce the
risk or heart disease, certain cancers, high blood pressure, and type-2
diabetes. They also benefit the respiratory system by preventing lung cancer
and asthma.
By consuming apples your body gets fiber, potassium and antioxidants, such
as Vitamin C and polyphenols. Studies show that the real benefit comes from
the synergistic interaction between these ingredients.
To take best advantage of apples for your health, eat a wide variety and
make sure that you eat the peel, which contains several times more
antioxidants than the inside. As they say, eat an apple a day.
Avocados
When you want to help your body absorb more nutrients from the foods you
eat, have an avocado too. Fat soluble phytonutrients, like beta-carotene, are
more easily absorbed by the body because of the monounsaturated fat in
the avocado.
Avocados also help you keep your weight down because they help you feel
full, which triggers your body to stop eating. They are calorie rich at 48
calories per ounce, so for best results eat one-third to one-half an avocado
two to three times a week.
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Dark Chocolate
When you want a little indulgence with your health food, try dark chocolate.
It contains lots of polyphenols which lower blood pressure and is a natural
anti-inflammatory. You should keep in mind that blood pressure lowering
qualities are only in dark chocolate, but not in its cousin, milk chocolate.
In 2000 a study published by the American Journal of Clinical Nutrition

showed that the effect on blood flow from high flavanol cocoa was similar to
taking a low-dose aspirin. These means that dark chocolate could possibly
be used to treat ailments like minor pains or headaches.
For the best results use Newman’s Own Sweet Dart Chocolate, as Dr Pratt
has found it has more polyphenols than any other dark chocolate he has
found. Like avocado, chocolate is high in calories, so shoot for no more than
100 calories a day.
Olive Oil
There has been much discussion lately about the benefits of the
Mediterranean diet. Well olive oil is one of the main components of that diet
and its benefits are outstanding. It is a great substitute for other oils and
fats and has been shown to reduce the risk of breast and colon cancer, lower
blood pressure, and improve the health of your cardiovascular system.
For best results take a tablespoon a day of extra virgin olive oil that is cold
pressed and greenish in color. This green color helps you spot high levels of
polyphenols.
Garlic
Another component of the Mediterranean diet, Garlic is great for your

cardiovascular system. By eating garlic regularly, you can reduce your blood
pressure, triglyceride levels and your LDL(bad) cholesterol. Garlic also has
anti-inflammatory agents and antibiotic properties.
To grab all the health benefits of garlic, eat one clove several times a week.
Raw garlic is best, but cooked is good too. Keep in mind that dried garlic and
garlic supplements don’t have the same benefits as fresh garlic.
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Honey
Honey is not often seen on many lists of healthy foods, but don’t let that fool
you. Eating honey daily increases the amounts of antioxidant in the blood,
helps to prevent constipation, and reduces cholesterol and blood pressure.
If you are running low on energy, reach for the honey, not sugar. Honey
does a better job of maintaining blood sugar and energy than other
sweeteners. And choose dark honeys over light ones, because they are
higher in antioxidants and flavor. One to two teaspoons several times a
week should do the trick.
Kiwis
If you want extreme quantities of Vitamin C and E that can reduce risk of
asthma, osteoarthritis, and colon cancer, and boost your immune system,
then grab a kiwi or two. An interesting point to keep in mind is that dietary
vitamin E appears to lower the risk of Alzheimer’s, and by consuming kiwis,
you get vitamin E without the calories that most other vitamin e rich foods
contain, like nuts and oils.
Another stellar ingredient is lutein, which lowers the risk cataracts and
macular degeneration. To get all the above benefits and reduce the risk of
blood clots, then consume one kiwi, two to three times a week.
Onions
For the benefits of onions, you can just reread the benefits of garlic, because
they are pretty much the same.
Try to eat dishes containing onions at least three times a week, and make
sure that you let the onion sit for 5 to 10 minutes after you cut it open. If
you apply heat too soon you will deactivate the thiopropanal sulfoxide, which
is the substance in the onion that gives us the most heart benefits. And
remember the more pungent the onion, the better it is for you.
Pomegranates
Pomegranates are packed with tons of phytochemicals like potassium, which

is great for lowering your blood pressure. Studies also suggest that
pomegranates can slow the progression of prostate cancer and reduce the
risk of atherosclerosis.
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Instead of fighting with the little pulpy seeds to get your dose of
pomegranate, try four to eight ounces of 100% juice several times a week.
Be sure to stay away from juices with added sugar.
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Chapter 1: Nutrition - The Super Foods

That Keep You Healthy
_____________________________________________________________
Get ready to experience a volume of information of the healthiest

foods in the world.
Here is a list of the top ten super foods that most health experts agree on.
You should tell everyone you know about these foods and enjoy them at
your next meal. From fruits and vegetables, to whole grains, nuts, beans
and legumes, this power-packed nutritional inventory will take you into the
best years of your life and beyond.
Fruits
1. Cantaloupe
Only a quarter of cantaloupe provides almost all the vitamin A needed in one
day. Since the beta-carotene in a cantaloupe converts to vitamin A, you get
both nutrients at once. These vision-strengthening nutrients may help
reduce the risk of developing cataracts.
Like an orange, cantaloupe is also an excellent source of vitamin C, which

helps our immune system. It is also being a good source of vitamin B6,
dietary fiber, folate, niacin, and potassium, which helps maintain good blood
sugar levels and metabolism. This pale orange power fruit may help reduce
our risk of heart disease, stroke, and cancer.
2. Blueberries
These mildly sweet (and sometimes tangy) berries offer a high capacity to
destroy free radicals that can cause cancer. Low in calories, they offer
antioxidant phytonutrients called anthocyanidins, which enhance the effects
of vitamin C. These antioxidants may help prevent cataracts, glaucoma,
varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.
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Vegetables
3: Tomatoes
Tomatoes help us fight against heart disease and cancers such as colorectal,
prostate, breast, endometrial, lung, and cancer of the pancreas. Tomatoes
are also good sources of vitamin C, A, and K. In a 2004 study, it was found
that tomato juice alone can help reduce blood clotting.
Fresh, organic tomatoes deliver three times as much of the cancer-fighting

carotenoid lycopene. Even organic ketchup is better for you than regular
ketchup! Look for tomato paste’s and sauces that contain the whole tomato
(including peels) because you will absorb 75% more lycopene and almost
two times the amount of beta-carotene.
4: Sweet Potatoes
As an excellent source of vitamin, A, C, and manganese, sweet potatoes are

also a good source of copper, dietary fiber, vitamin B6, potassium and iron.
Those who are smokers or prone to second- hand smoke may benefit greatly
from this root vegetable that helps protect us against emphysema.
For a unique dessert, cube a cooked sweet potato and slice a banana. Then
lightly pour maple syrup over the top and add a dash or two of cinnamon.
Add chopped walnuts for an even healthier kick.
5: Spinach and Kale
A cancer-fighter and cardio-helper, spinach and kale top the list as far as
green leafy vegetables are concerned. Much like broccoli, they provide an
excellent source of vitamin A and C. Kale is a surprisingly good source of
calcium at 25% per cup, boiled. Vitamin K is abundantly found in spinach as
well, with almost 200% of the Daily Value available, to help reduce bone
loss.
Whole Grains
6: Whole Grain Bread, Pasta and Brown Rice
Whether it’s bread or pasta, the first thing to check for when purchasing
whole grain bread and pasta is to make sure it is 100% whole grain.
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Remember to check the list of ingredients on the package. For example, look
for the exact phrase "whole wheat flour" as one of the first ingredients listed
in whole wheat bread. If it’s not listed as such, then it’s not whole grain.
Wheat bran is a cancer-fighting grain that also helps us regulate our bowel
movements.
Brown rice is also a better choice than refined grain (white rice) for the same
reason as choosing whole wheat bread. Whole wheat flour or brown rice that
turns into white flour or white rice actually destroys between 50-90% of
vitamin B3, vitamin B1, vitamin B6, manganese, phosphorus, iron, and all of
the dietary fiber and essential fatty acids we need.
Even when processed white flour or white rice is "enriched," it is not in the
same form as the original unprocessed kind. In fact, 11 nutrients are
actually lost and are not replaced during the "enrichment" process!
Nuts
7: Walnuts
These nuts are packed with omega-3 fats, which is one of the "good" fats. A
quarter cup of walnuts would take care of about 90% of the omega-3s
needed in one day. Walnuts provide many health benefits including
cardiovascular protection, better cognitive function, anti-inflammatory
advantages relating to asthma, rheumatoid arthritis, and inflammatory skin
diseases like eczema and psoriasis. They can even help against cancer and
also support the immune system.
Beans and Legumes
8: Black Beans and Lentils
While black beans are a good source of fiber that can lower cholesterol, so
are lentils. The high fiber content in both black beans and lentils helps to
maintain blood sugar levels. Also, a fat-free, high quality protein with
additional minerals and B-vitamins, black beans and lentils fill you up and
don’t expand your waistline.
A complete, one-stop source of using a variety of beans and lentils comes

easy when you can find a bag of 15-bean mix (includes black beans, lentils,
navy, pinto, red, kidney, etc.) at the grocery store. Consider making a
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delicious soup with the addition of tomatoes, onions, garlic and your favorite
spices with this bean mixture.
Dairy
9: Skim Milk and Yogurt
Skim milk (or low-fat) helps to promote strong bones, offering an excellent
source of calcium, vitamin D, and vitamin K. These nutrients help protect
colon cells from cancer-causing chemicals, bone loss, migraine headaches,
premenstrual symptoms, and childhood obesity. Recent studies also show
that overweight adults lose weight, especially around the midsection, when
consuming low-fat dairy such as skim milk and yogurt.
Yogurt also includes the essential nutrients such as phosphorous and vitamin
B2, vitamin B12, vitamin B5, zinc, potassium, and protein. Yogurt’s live
bacterial cultures also provide a wealth of health benefits that may help us
live longer and strengthen our immune system.
Seafood
10: Salmon
Salmon is high in protein, low in saturated fat and high in omega-3 fats (the
essential fatty acids that are also found in those walnuts mentioned earlier).
Salmon is a heart-healthy food and is recommended to eat at least twice a
week.
When choosing salmon, it’s best to stay away from farm raised and select
wild instead. Research studies show that farmed salmon may cause cancer
because it may carry high levels of carcinogenic chemicals known as
polychlorinated biphenyls (PCBs).
Others
Green Tea and "Power" Water
Although not food per say, the health benefits of these beverages are worthy
of mentioning.
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Green tea has beneficial phytonutrients and lower levels of caffeine than all
other teas. The more research studying green tea, the more health benefits
are found. A cancer fighter as well, green tea has antioxidant effects that
lower risks of bacterial or viral infections to cardiovascular disease, cancer,
stroke, periodontal disease, and osteoporosis.
Water packed with vitamins and/or naturally sweetened fruit are also the
newest trend. Some offer a full day’s supply of vitamin C while others
promise no artificial sweeteners with a full, fruity taste.
As you can see, the top ten super foods are worth every bite (or sip). Now
that you know which foods can help save your life, what’s more important
than investing in your health?
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Chapter 2: You Really Are What You Eat

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Recent dietary research has uncovered 14 different nutrient-dense

foods that time and again promote good overall health.
Coined “superfoods,” they tend to have fewer calories, higher levels of

vitamins and minerals, and many disease-fighting antioxidants.
Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts

(especially walnuts), oranges, pumpkin, salmon, soy, spinach, tomatoes,
turkey, whole grains and oats, and yogurt can all help stop and even reverse
diseases such as hypertension, diabetes, Alzheimer’s, and some forms of
cancer.
And where one might have an effect on a certain part of the body, it can also
affect the health of other body functions and performance, since the whole
body is connected.
With these 14 foods as the base of a balanced, solid diet, weight loss
gimmicks and other fly-by-night programs can become a thing of the past in
your life.
Conversely, the ill-effects of an unbalanced diet are several and varied. Low
energy levels, mood swings, tired all the time, weight change, uncomfortable
with body are just a few signs that your diet is unbalanced. An unbalanced
diet can cause problems with maintenance of body tissues, growth and
development, brain and nervous system function, as well as problems with
bone and muscle systems.
Symptoms of malnutrition include lack of energy, irritability, a weakened

immune system leading to frequent colds or allergies, and mineral depletion
that can trigger a variety of health concerns including anemia.
And since the body is connected, realizing that an unhealthy body will result
in an unhealthy spirit only makes sense. When we nourish our body with
these superfoods and complement them with other nutrient-dense and
healthy fresh foods, our spirit will be vitalized and healthy as a direct result.
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Many modern diets based on prepackaged convenience foods are sorely

lacking in many vitamins and minerals, which can affect our mental
capacities as well, and cause irritability, confusion, and the feeling of ‘being
in a fog’ all the time.
Superfoods can be the basis of a sound, healthy, nutritious solution to curing

many of these ailments and more.
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Chapter 3: Color Your Way to Daily

Health
_____________________________________________________________
It’s important that we eat plenty of different fruits and vegetables

every day.
Diets rich in fruits and vegetables may reduce the risk of cancer and other
chronic diseases. Fruits and vegetables provide essential vitamins and
minerals, fiber, and other substances that are important for good health.
Most fruits and vegetables are naturally low in fat and calories and are
filling.
You’ve probably heard about the 5 A Day for Better Health program. It
provides easy ways to add more fruits and vegetables into your daily eating
patterns. It’s vital that we eat a wide variety of colorful orange/yellow, red,
green, white, and blue/purple vegetables and fruit every day.
By eating vegetables and fruit from each color group, you will benefit from
the essential vitamins, minerals, and fiber that each color group has to offer
alone and in combination.
There’s several different yet simple ways to start incorporating vegetables

and fruit into your familiar and favorite meals. You can begin your day with
100 percent fruit or vegetable juice, slice bananas or strawberries on top of
your cereal, or have a salad with lunch and an apple for an afternoon snack.
Include a vegetable with dinner and you already have about 5 cups of fruits
and vegetables. You may even try adding a piece of fruit for a snack or an
extra vegetable at dinner.
Don’t be afraid to try something new to increase your vegetable and fruit
intake. There are so many choices when selecting fruits and vegetables.
Kiwifruit, asparagus, and mango may become your new favorite. Keep
things fresh and interesting by combining fruits and vegetables of different
flavors and colors, like red grapes with pineapple chunks, or cucumbers and
red peppers.
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Get in the habit of keeping fruits and vegetables visible and easily accessible
– you’ll tend to eat them more. Store cut and cleaned produce at eye-level
in the refrigerator, or keep a big colorful bowl of fruit on the table.
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Chapter 4: Superfoods For Age-Defying

Beauty
_____________________________________________________________
This article explores the World's Top 6 superfoods for ultimate age-
defying beauty.
6 superfoods for age-defying beauty:
1) Goji Berries
Goji berries, Hollywood’s hottest new food, are one of the most nutritionally
dense foods on earth and house a staggering concentration of vitamins,
minerals, amino acids, phytochemicals and essential fatty acids. With such
an awesome constitution it is not surprising they are reputed anti-aging
marvels.
Originating in Tibet and greatly favored in traditional medicine these dried

berries have many noted health benefits including boosting immunity,
lowering cholesterol, enhancing vision, fighting cancer cells, relieving
depression and aiding weight loss.
Goji berries contain 500 times more vitamin C than oranges by weight and
more beta-carotene than carrots making them a superb source of vitamin A.
Together with vitamin E and essential fatty acids, these berries are ideal for
any anti-aging and beauty regime.
They also contain polysaccharides, one of which has been found to stimulate
the secretion of the rejuvenating human growth hormone by the pituitary
gland, as well as B vitamins, 21 minerals and 18 amino acids.
The most well documented case of longevity is that of Li Qing Yuen, who
lived to the age of 252. Born in 1678, he is said to have married 14 times
with 11 generations of posterity before his death in 1930. Li Qing Yuen
reportedly consumed goji berries daily.
A study cited in Dr. Mindell’s book ‘Goji: The Himalayan Health Secret’,
observed that 67 per cent of elderly people that were given a daily dose of
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the berries for 3 weeks experienced dramatic immune system enhancement

and a significant improvement in spirit and optimism.
2) Aloe Vera
Forget Botox, Aloe Vera increases collagen production 100% naturally for a
youthful, wrinkle-free complexion and plump, beautiful skin. The ultimate
Botox alternative!
The inner gel of the Aloe versa leaf contains around 200 active compounds
with over 75 nutrients. These include 20 minerals, 18 amino acids and 12
vitamins (even vitamin B12 – one of the very few plant sources of this
vitamin).
Aloe Vera also has anti-microbial properties fighting fungi and bacteria and
houses anti-inflammatory plant steroids and enzymes. Aloe Vera is known to
aid digestion and elimination, boost the immune system, and be highly
effective at healing, moisturizing and rejuvenating the skin, naturally
stimulating the production of collagen.
Aloe Vera is best eaten fresh when possible (you can order large Aloe Vera
leaves which last a few weeks refrigerated). Scrape out the inside gel,
avoiding the outside of the leaf which is a strong laxative, and blend with
fruit for the ultimate beautifying smoothie. Aloe Vera has a mild flavor
though a slight bitter edge, hence is best combined with fruit.
3) Avocados
Avocados are smoothing and softening for the skin and easily absorbed;
compared with almond, corn, olive, and soybean oils, avocado oil has the
highest skin penetration rate.
Avocado also contains vitamin E (excellent for the skin), antioxidant

carotenoids and the master antioxidant glutathione that is exceptionally
powerful and has anti-carcinogenic potential. High levels of glutathione are
found in the liver where the elimination of toxic materials takes place.
Glutathione is effective against pollutants such as cigarette smoke and

exhaust fumes as well as ultra-violet radiation. Research is currently
exploring the potential benefits of glutathione for numerous conditions
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including cancer, heart disease, memory loss, arthritis, Parkinson's disease,

eczema, liver disorders, heavy metal poisoning and AIDS.
4) Chlorella
The nucleic acids RNA and DNA in Chlorella (one of the highest known
sources of such) direct cellular growth and repair and enable our bodies to
utilize nutrients more effectively, eliminate toxins and avoid disease.
The production of nucleic acids in the body declines progressively as we age,

which is no doubt why their intake is recommended by Dr. Benjamin Frank
in ‘The No-Aging Diet’.
Paul Pitchford in ‘Healing with Whole Foods’ writes that ‘insufficient nucleic
acid causes premature aging as well as weakened immunity’, Research at
the Medical College of Kanazawa in Japan found that mice that were fed
chlorella had a 30 per cent increase in life span. Replenishing RNA and DNA
can be key to overall health, immunity and longevity.
In addition to nucleic acids, chlorella is jam-packed with vitamins, minerals,

antioxidants, enzymes and amino acids, making it an incredibly rejuvenating
and health-promoting superfood. Spirulina is a virtuous equivalent.
5) Bee pollen
When it comes to young and beautiful skin, bee pollen has outstanding gifts.
Swedish dermatologist Dr. Lars-Erik Essen uses bee pollen to successfully
treat acne and other skin conditions and observes it’s beautifying and anti-
aging effects.
He reports that bee pollen ‘seems to prevent premature aging of the cells
and stimulates growth of new skin tissue. It offers effective protection
against dehydration and injects new life into dry cells. It smoothest away
wrinkles and stimulates a life-giving blood supply to all skin cells.’
He believes it’s skin rejuvenation properties are due to its high concentration
of nucleic acids RNA and DNA, as well as its natural antibiotic action. Bee
pollen has a host of other health-promoting benefits that include fighting
infections, lowering cholesterol, strengthening the blood, Boosting the
immune system, increasing physical strength and stamina, aiding longevity
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and enhancing libido! It has been called a 'prefect food' because it is so

nutritionally complete.
6) Coconut oil
Coconut oil speeds up your metabolism and can actually help you loose
weight. It is also incredibly beautifying and moisturizing for the skin and has
antioxidant properties which protect against free-radical damage, keeping
the skin youthful and healthy
Taken internally or externally coconut oil is a great ally for any beauty skin
care regime. It also contains lauric acid, an anti-microbial fatty acid that kills
bacteria, viruses and fungi.
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Chapter 5: Superfoods for a Super Long

Life
_____________________________________________________________
Recent research shows that specific chemicals in foods -- such as

sulforaphane, a phytochemical in broccoli -- work with your genes to
ratchet up your body's natural defense systems, helping to
inactivate toxins and free radicals before they can do the damage
that leads to cancer, cardiovascular disease, and even premature
aging.
And the hope for the future is to be able to tell someone what diseases or
maladies they are might be genetically predisposition to early on, so their
diets can be focused accordingly.
We’ll know which ones to add, which ones to avoid, and be able to take a
proactive role in preventing or deterring a genetic disease. In the meantime,
many foods have been determined to pack a punch to the aging process.
Lycopene, the pigment that makes tomatoes red, also appears to reduce risk
for cardiovascular disease, some cancers, and macular degeneration. It’s
also been associated in greater self-sufficiency in elderly adults.
While fresh tomatoes have a good hit of lycopene, the most absorbable
forms are found in cooked tomato products, such as spaghetti sauce and
soup and prepared salsas. Pink grapefruit, guava, red bell peppers, and
watermelon are also rich in lycopene.
Eating at least two cups of orange fruits like sweet potatoes, squash and
carrots boosts intake of beta-carotene, which converts to vitamin A,
essential for healthy skin and eyes, and which may also reduce the risk of
some cancers, cardiovascular disease, and osteoporosis.
Lutein and lycopene, also found in orange produce, also help reduce the risk
of macular degeneration and may protect skin from sun damage and even
reduce wrinkling as well. Mangos and cantaloupes are also beta-carotene
endowed.
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And if you don’t do anything else to change your diet, eat your dark leafy
greens. They have been showed to significantly reduce your risk for heart
disease and may also save your eyesight. Dietary guidelines advise at least
three cups of greens a week. Frozen or bagged is as good as fresh.
Don’t forget the mental aging process either. The heart-healthy omega 3
fatty acids have also recently been shown to keep your brain sharp. A recent
study found that a higher intake of fatty fish significantly reduced mental
decline. If fresh fish isn't an option, go for canned tuna, salmon, and
sardines.
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Chapter 6: Superfoods for Super Skin

_____________________________________________________________
It’s been said we are what we eat, and that sentiment definitely
holds true when it comes to our skin.
It’s our body’s biggest organ, and it deserves all the nutritional TLC we can
give it. So, take a look at what you’ve been feeding yourself, and therefore
feeding your skin.
One the most important components of skin health is vitamin A, and

probably one of the best sources of it is low-fat dairy products. It could be
said the health of our skin depends on vitamin A.
Low-fat yogurt is not only high in vitamin A, but also acidophilus, the "live"
bacteria that is good for intestinal health. Turns out, it may also have an
impact on the skin, since it aids in digestion. Other good sources of vitamin
A include cod liver oil, sweet potatoes, carrots, leafy vegetables, and fortified
breakfast cereals.
It’s important to also make sure you’re eating foods rich in antioxidants,
such as blackberries, blueberries, strawberries, and plums. The benefits of
these foods for healthy skin are plentiful. The antioxidants and other
phytochemicals in these fruits can protect the skin cells, so there is less
chance for damage.
This in turn guards against premature aging, and keeps skin looking younger
longer. Other fruits and vegetables that are high in antioxidants include
artichokes, black, red, and pinto beans, prunes, and pecans.
Essential fatty acids (EFAs) are essential to your skin. Include salmon,
walnuts, canola oil, and flax seed. EFAs keep cell membranes healthy, and
allow nutrients to pass through.
We also need healthy oils, which contain more than essential fatty acids.
Eating good-quality oils helps keep skin lubricated and keeps it looking and
feeling healthier overall. Look for oils that are cold pressed, such as olive or
extra virgin oil. We only need about two tablespoons a day of healthy oils, so
use wisely.
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Selenium plays an important role in the health of skin cells. Turn to foods
like Whole-wheat bread, muffins, and cereals; turkey, tuna and brazil nuts
for this important nutrient. Recent studies show that if selenium levels are
high, even skin damaged by the sun may only suffer minimal, if any,
damage.
Choosing the whole grain versions of complex carbohydrates can have a

significant effect on insulin levels. Processed and refined sugars can cause
inflammation that may ultimately be linked to skin break outs.
Green tea has anti-inflammatory properties, and it protects the membrane

of the cell. It may even help prevent or reduce skin cancer risks.
Water plays such an important role in your overall health, and it has a
profound effect on your skin’s health as well. Well-hydrated skin is healthy
and young-looking. It also helps move the toxins out of your system so they
have less chance to do damage.
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Chapter 7: Superfoods that Squash

Stress
_____________________________________________________________
Life has a way of getting the best of us some days. Whether it’s
working too many hours, shuffling your kids all over town for their
activities, taking care of your household, or dealing with personal or
family matters, stress can take its toll on you physically, mentally,
emotionally, and spiritually.
But there are simple steps you can take to combat stress, starting with the
foods you eat.
Avoiding caffeine and alcohol is a good start when life’s particularly stressful.
Stimulants and depressants like these can both zap your energy and rob you
of the fuel you need to successfully cope with tension. Sugary foods should
also be avoided as well, as they cause your blood sugar levels to spike then
dip rapidly, which can in turn make your energy levels spike and dip at the
same rate.
However, there are several superfoods out there that provide you with the
energy and nutrition your body needs to keep stress in check
Asparagus, which is high in folic acid, can help level out your moods. Folic
acid and vitamin B are key players in producing serotonin, a chemical that
gets you into a good mood.
And though we may hear negative things regarding red meat, it’s actually a
wise dinner option for a stressed-out family. Beef’s high levels of iron, zinc
and B vitamins not only help get you into a good mood, but help you stay
there as well. Your local butcher can help you select lean cuts for the
healthiest options
Milk really does a body good. Chock full of calcium, protein, antioxidants,
and vitamins B2 and B12, it helps strengthen bones and promotes healthy
cell regeneration.
Paired with a healthy whole-grain cereal choice in the morning, low-fat milk
is a great way to start your day and arm yourself to do battle with the
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stressors that await you. Cottage cheese is also another great dairy choice,
and when coupled with a fruit that’s high in vitamin C, it helps the body
battle free radicals that run rampant during your most stressed periods.
Almonds are also an awesome choice when it comes to arming yourself

against stress. They’re high in magnesium, zinc, as well as vitamins B2, C,
and E and unsaturated fats, all which are great warriors against free
radicals, which have been shown to cause cancers and heart disease.
Page 26

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Chapter 2: You Really Are What You Eat ......................................... 13

Chapter 3: Color Your Way to Daily Health ..................................... 15

Chapter 4: Superfoods For Age-Defying Beauty .............................. 17

Chapter 5: Superfoods for a Super Long Life .................................. 21

Chapter 6: Superfoods for Super Skin ............................................. 23

Chapter 7: Superfoods that Squash Stress...................................... 25

In 2000 a study published by the American Journal of Clinical Nutrition

Another component of the Mediterranean diet, Garlic is great for your

Pomegranates are packed with tons of phytochemicals like potassium, which

Chapter 1: Nutrition - The Super Foods

Get ready to experience a volume of information of the healthiest

Like an orange, cantaloupe is also an excellent source of vitamin C, which

Fresh, organic tomatoes deliver three times as much of the cancer-fighting

As an excellent source of vitamin, A, C, and manganese, sweet potatoes are

5: Spinach and Kale

6: Whole Grain Bread, Pasta and Brown Rice

Beans and Legumes

8: Black Beans and Lentils

A complete, one-stop source of using a variety of beans and lentils comes

9: Skim Milk and Yogurt

Green Tea and "Power" Water

Chapter 2: You Really Are What You Eat

Recent dietary research has uncovered 14 different nutrient-dense

Coined “superfoods,” they tend to have fewer calories, higher levels of

Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts

Symptoms of malnutrition include lack of energy, irritability, a weakened

Many modern diets based on prepackaged convenience foods are sorely

Superfoods can be the basis of a sound, healthy, nutritious solution to curing

Chapter 3: Color Your Way to Daily

It’s important that we eat plenty of different fruits and vegetables

There’s several different yet simple ways to start incorporating vegetables

Chapter 4: Superfoods For Age-Defying

6 superfoods for age-defying beauty:

Originating in Tibet and greatly favored in traditional medicine these dried

the berries for 3 weeks experienced dramatic immune system enhancement

Avocado also contains vitamin E (excellent for the skin), antioxidant

Glutathione is effective against pollutants such as cigarette smoke and

including cancer, heart disease, memory loss, arthritis, Parkinson's disease,

The production of nucleic acids in the body declines progressively as we age,

In addition to nucleic acids, chlorella is jam-packed with vitamins, minerals,

and enhancing libido! It has been called a 'prefect food' because it is so

Chapter 5: Superfoods for a Super Long

Recent research shows that specific chemicals in foods -- such as

Chapter 6: Superfoods for Super Skin

One the most important components of skin health is vitamin A, and

Choosing the whole grain versions of complex carbohydrates can have a

Green tea has anti-inflammatory properties, and it protects the membrane

Chapter 7: Superfoods that Squash

Almonds are also an awesome choice when it comes to arming yourself

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