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10 superfood ingredients make healthful eating fun by Karen Fernau - Aug. 22, 2012 11:46 AM The Republic | azcentral.com Some foods really are super-healthy. Salmon safeguards the heart. Avocados lower cholesterol. Berries are loaded with antioxidants that fight cancer. It has long been known that certain fruits, vegetables, nuts, tea and fish are good for you, but credible scientific research now shows that a handful provide health benefits beyond basic nutrition. These so-called "superfoods" strengthen our immune systems and prevent and combat diseases. Their only caveat: Superfoods work best when folded into a healthful diet. There's no official list of superfoods, but the following 10 are routinely touted by nutritionists for their superpowers: Oats: This potent whole grain helps prevent heart disease by reducing bad cholesterol. Research shows that one bowl of oatmeal per day can reduce cholesterol by up to 23 percent. Berries: Whether blue, black or red, their abundant antioxidants protect cells from damage that can lead to cancer and premature aging. Berries also are fortified with more vitamins, minerals and fiber per ounce than other fruit. Walnuts: The heart-healthy nut is loaded with omega-3 fatty acids, which help protect against cancer and inflammation that causes diseases and accelerates aging. They also show potential for boosting brainpower and balancing moods. Quinoa: These flat, oval seeds that were a staple of the ancient Incas are called a "super grain" because they are a complete protein and contain all the essential amino acids. Quinoa is also gluten-free. Omega-3 seafood: Eating fish rich in omega-3 fatty acids, such as salmon, sardines, herring, mackerel, trout and swordfish, two or three times a week safeguards the heart and reduces the risk of sudden, fatal heart attacks. Other studies link omega-3 fatty acids to helping treat depression and arthritis. Dark greens: Kale, spinach, Swiss chard, collard greens, seaweed and other dark-colored greens are packed with antioxidants that help reduce inflammation that can lead to cancer and heart attacks. Green tea: It tops the tea list for antioxidants that inhibit the growth of cancer. It also lowers cholesterol. Avocado: This creamy fruit contains oleic acid, a monounsaturated or "good" fat that lowers cholesterol and helps prevent cancer. It's also loaded with minerals that help regulate blood pressure and guard against heart disease. Dark chocolate: It helps reduce blood pressure, improves bad cholesterol and is good for the heart. Yogurt: This is a functional food that contains healthful probiotics, bacteria with the power to protect in myriad ways, from building strong immune systems and battling infections to improving asthma, eczema and Crohn's disease. |