Foods that have

powerfulHealth

benefits! 1

Superfoods are Nutritional Powerhouse

Foods• Nutrient dense foods (low calorie, high

nutrient).

• They are proven to help prevent and reverse aging, cardiovascular disease, type II diabetes, hypertension, certain cancers, dementia, and extend your lifespan.

Key Vocabulary• Antioxidant

– prevent the creation of “free radicals”, which cause damage to the cells

• Carotenoid– colorful plant pigments; owerful

antioxidants that can help prevent cancer and heart disease; enhance your immune response to infections.

• Phytonutrients– nonvitamin, nonmineral components in food

that provide health benefits.

• Flavonoid (a type of antioxidant)– Compounds with anti-bacterial, anti-viral,

anti-tumor, anti-inflammatory, antiallergenic

INTRODUCING THE SUPERFOODS

Beans•Low-fat

protein•Fiber•B Vitamins• Iron•Phytonutrient

s

Blueberries•One of the

top 3 Superfoods!

•One of the foods highest in antioxidants

Broccoli

• One of the most powerful foods in one’s dietary arsenal

against cancer!

Oats•It can lower

cholesterol levels,

especially LDL (bad)

ORANG

ES

• Antioxidants (93% of daily Vit C)

• 170 cancer-fighting phytochemicals

• Reduce arthritis, cancer, asthma, diabetes and obesity.

• Only 60 calories

Pumpkin• One of the most

nutritionally valuable foods we have

• High in Vit A, Potassium, cancer fighting agents

WILD SALMON• AHA

recommends fish 2x/week

• Rich in Omega-3 fatty acids

Soy• Inexpensive source

of protein• Vitamin Rich• Lots of fiber• Plant source of

omega-3 fatty acids• Offers a wealth of

phytonutrients

Spinach• Flavonoids• Antioxidants

– Vit C, Vit A, Zinc, Vit E• Anti-inflammatory• Helps prevent heart attack

and stroke• Maintains bone strength

TEA• Cheap• No calories• Relaxation• Tastes good• Lowers blood

pressure• Reduces

Cancer

Tomatoes

• Excellent source of lycopene, that helps prevent cancer, raises the SPF factor of your skin, helps prevent blindness

Turkey

• One of the leanest protein sources

• Inexpensive• Lower in

saturated fat than chicken

Almonds

• Reduce risk of

heart disease, diabetes and cancer• High in

Vitamin C and natural oils that diminish signs of aging.

Yogurt• Contributes to

the balance of microorganisms in the body

• Digestible form of milk products that provide calcium

Avocados• One of the most

nutritionally-dense fruits per gram

• Improves body’s ability to absorb nutrients

• Healthy fats

Cinnamon• Cinnamon

functions as a “brain boost” Encourages cognitive ability

• Is a glucose moderator and is antibacterial

Dark

Chocolate

Has more flavonols

than apples,

cherries, red wine,

and tea

Eggs

• Do NOT raise cholesterol!

• High complete protein, low calorie

• 20% RDI Vitamin D• Full of antioxidants• Help with weight

loss

Extra Virgin Olive Oil

• Reduces the risk for breast/ colon cancer

• Lowers blood pressure

• Improves cardiovascular health

• Good source of vitamin E

Garlic• It is a anti-

inflammatory and has antiviral properties

• Has been used to treat stroke, cancer, immune disorders, arthritis, and cerebral aging

Honey• Treatment for

respiratory

diseases, skin

ulcers, wounds,

urinary diseases,

and dandruff

• Darker the

honey, higher

levels of

antioxidants

Sweet Potato

• Have in cancer fighting antioxidants

• High in Beta-carotene

• Known for anti-inflammatory properties

• Help stabilize blood sugar levels

Pomegranates• They have 2 to

3 times the antioxidant

power of equal amounts of green tea or

red wine!

Apples• Have been proven

to be potent weapons against cancer, heart disease, asthma, and type II diabetes compared with other fruits and vegetables

Red Cabbage• Contains compounds

that reduce risks of cancer significantly.

• It can also purify your blood, kill viruses and bacteria, and help to improve your immune system.

• Excellent source of Vitamins C and K