SUPER HEROES

Yesterday I wrote about the pitfalls of additives in our food and how we can educate ourselves while shopping for processed items.

Today, I will focus on foods or Super Heroes that have endured the test of time, is full of nutrients and is unrefined, unprocessed and preservative free. These Super Heroes or Superfoods can actually prevent disease and, at high doses, may even fight disease.

Below are some of my top picks:
1. Raw Nuts - are a good source of calcium, protein, zinc, vitamin E and the Bs, magnesium and healthy fats. Two unshelled Brazil nuts contain the recommended daily dose of selenium and a daily intake of 1/4 cup of other raw nuts are good for overall health and weight control.

2. Seeds - such as hemp, ground chia (salba) and ground flax, are a good vegetarian alternative to fish oil, as it is packed with omega-3s, as well as phytochemicals, antioxidants and fibre. They bolster heart, brain, skin and intestinal health. Also helps to balance hormones, fight constipation and reduce cholesterol.

3. Raw Garlic - rich in vitamins B and C, magnesium, selenium, and chromium. Garlic is good for the heart, helps to thin the blood, balance blood sugar, lower cholesterol as well as blood pressure.

4. Beans or Legumes - such as chick peas, black beans, lentils and bean flours. These are a good meat alternative, high in protein, the B vitamins and fibre.

5. Dark Leafy Greens - such as spinach, kale, swiss chard, broccoli etc. These are sources of vitamins K, C, A, E and the Bs, potassium, iron, fibre, calcium, beta carotene, chromium and lutein. Good for eyes, bones and joints, nervous system, memory and heart.

6. Brown Rice - full of Bs, magnesium, iron, chromium (a blood sugar regulator) and phosphorus (moves energy around the body to the muscles). Brown rice is slower to digest, which makes us feel fuller and it will not cause a spike in blood sugar.

7. Cold-Water Fish - rich in omega-3 fatty acids and calcium. Healthy fats are good for almost every system: brain, eyes, heart and skin. They also have anti-inflammatory properties, which is good for intestinal health and auto-immune disorders. The calcium found in the soft bones go straight to the bones and teeth.

8. Quinoa - a whole grain with a delicate nutty flavor, originates in the Andean region of South America. It's a super grain because it is a complete protein, containing all eight essential amino acids necessary for human growth and development.

9. Edamame - are fresh green baby soybeans, which are typically prepared by boiling in salted water and served whole. Edamame contains protein, which helps stabilize blood sugar, and omega-3 fatty acids, which can help combat depression. According to a study from the University of Alabama, soy protein may also help prevent the accumulation of belly fat in postmenopausal women.

10. Coconut Water - is the clear liquid found in young, green coconuts. A popular drink in tropical countries, fresh coconut water contains iron, calcium, magnesium, more potassium than a banana, and some amounts of sodium and glucose. It is a natural isotonic beverage, which means, its salt concentration matches that of the human body. Being so chemically similar to the electrolytic balance found in our blood makes it an ideal beverage for rehydrating after exercise, which in turn can enhance concentration and prevent headaches and aching muscles.