Contents

INTRODUCTION ..................................................................................................................................................... 1

CHAPTER 1: LIST OF EXCELLENT SUPER FOODS....................................................................................................... 2

1: IMPORTANT FRUITS ..................................................................................................................................................... 2

2: IMPORTANT VEGETABLES.............................................................................................................................................. 2

3: SEEDS AND WHOLE GRAINS .......................................................................................................................................... 3

4: LEGUMES .................................................................................................................................................................. 3

5: FATTY FISH AND MUSHROOM ....................................................................................................................................... 4

6: DRINKS ..................................................................................................................................................................... 4

7: ALGAE ...................................................................................................................................................................... 4

CHAPTER 2: SPECIFIC ADVANTAGE OF EVERY FOOD .............................................................................................. 5

FRUITS ........................................................................................................................................................................ 5

1: Berries ................................................................................................................................................................ 5

2: Citrus Fruits ........................................................................................................................................................ 5

VEGETABLES ............................................................................................................................................................... 6

1: Spinach............................................................................................................................................................... 6

2: Broccoli .............................................................................................................................................................. 7

3: Lettuce ............................................................................................................................................................... 7

SEEDS AND GRAINS ......................................................................................................................................................... 8

FATTY FISH AND MUSHROOM ........................................................................................................................................... 9

DRINKS ....................................................................................................................................................................... 11

CHAPTER 3: SUPER FOODS MADE SIMPLE AND IRRESISTIBLE ............................................................................... 12

1: FRUITS .................................................................................................................................................................... 12

2: VEGETABLES ............................................................................................................................................................ 12

3: SEEDS, WHOLE GRAINS AND LEGUMES ........................................................................................................................ 13

4: FATTY FISH AND MUSHROOM ..................................................................................................................................... 13

5: DRINKS ................................................................................................................................................................... 14

CONCLUSION ....................................................................................................................................................... 15

Book Description

Superfoods are nutrient powerhouses that pack large doses of antioxidants,

polyphenols, vitamins, and minerals. Eating them may reduce the risk of chronic

disease, and prolong life, and people who eat more of them are healthier

Have you ever looked at all those beautiful ladies out there who look like they are in

their teens even at the age of 50? Did this ever intrigue you that how they manage to

stay so fit and fine while you on the other hand are already on the verge of catching

diseases like osteoporosis even though you are in your late twenties only.

You might have thought that you will never be able to become a part of those charming

people but guess what? You have given up way too soon. This book is the roadway to

your most awaited journey. You will be astonished to see that the things mentioned in

this book are so easy that you have hardly anything special to do. Just remember to

follow the instructions and you will start believing in miracles.

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INTRODUCTION

Super foods are

Nature’s purest form of nutrients

Foods with high concentrations of nutrients, phytochemicals & antioxidants

Purest and rawest form of nutrients

Provide multiple health benefits

Increase the nutrient value of your daily diet

Super foods are easy to use as part of a healthy diet and lifestyle

Super foods are natural food products which contain a high concentration of

nutrients, phytochemicals and antioxidants, which are shown to have health benefits

beyond those of ‘common’ foods. They are the most natural, complete, purest and

rawest form of nutrients available and can be conveniently added to your current

diet to increase the nutrient value. Superfoods offer the whole nutrient in its rawest

form.

Use Super Foods daily as part of your healthy diet and lifestyle.

Remember a healthy diet and lifestyle consists of:

Variety & moderation

Fresh whole foods

Organic foods where possible

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Chapter 1: List of Excellent Super Foods

Super foods are known to have extremely beneficial nutritional as well as

pharmacological value. These are substances from normal daily life that are utilized in a

more specified manner to gain precise nutritional advantages over the other, according

to the needs of the person. For those who deny the efficacy or the effectiveness of these

we have a question. Before the advent of all this scientific advancement we relied on the

basics, didn’t we? So what are these super foods? Are these something different? No,

they are not. These are just a contemporary version of the same herbs and vegetables

that were brought into usage in a more raw form in ancient

times.

1: Important Fruits

Starting off with one of the very basic and the most potent

super foods that have been attributed the highest value that is a

berry. It can be of any type, may it be a blue berry or a goose

berry or a wolf berry but more commonly the blue berries are

preferred by people. Other than that other fruits like citrus

fruits including lemon and orange re also of a very high

nutritional value and can cure a lot of medical conditions also

that will be explained in our next chapter. Coconuts are also

taken as a very fine example of the super foods.

2: Important Vegetables

There is a long list of vegetables that fall under this

category as it definitely did not come as a surprise

to us because vegetables have been known to carry

a great deal of comestible value for the longest

time. Important ones include green leafy

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vegetables like spinach and leaf lettuce. That is one of the reasons why even the most

unhealthy food like junk food including burgers etc add some lettuce in their mean just

to make it look like very digestible and sustaining. Other than that beet root and

dandelion leaves are also important. These mentioned here are the green leafy

vegetables but other than these there are broccoli and Brussels sprouts along with

Chinese cabbage and collard greens that are credit worthy.

3: Seeds and Whole Grains

The seeds are the ones that are used commonly as well for purposes like general health

benefit and also when one gets tired of consuming the

same kind of food all the time. Seeds include Chia

seeds, Flex seeds and Hemp seeds. Grains on the other

hand include Amaranth and Quinoa. These are the

things that our mothers have been making all their

lives but we never paid attention to the importance of

these.

Turmeric is an antioxidant, antiseptic and anti-inflammatory spice gives curry its

distinctive taste. It's a prominent medicinal tool in ayurveda, the ancient medical

tradition that began in India, where turmeric is widely used and the prevalence of the

four most-common US cancers is 10 times lower. Researchers attribute part of this to

curcumin, a compound gives turmeric its deep golden color, and studies suggest

curcumin may protect against cancer and Alzheimer's and also improve circulation,

prevent blood clotting and tame a variety of pains.

4: Legumes

Among the legumes the important ones include beans and peanuts which are not only

nourishing and salutary but also very good in taste

so it’s a win-win situation either way. Raw cocoa is

also considered very healthful in a lot of medical

conditions alongside being generally a very

favorable thing to consume. The importance of

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lentils and mountain peanuts cannot be ignored at any point. Sweet potatoes have been

considered a part of so many weight loss programs because they provide exactly the

right amount of carbohydrates that are essential for your body.

5: Fatty Fish and Mushroom

Fatty fish and mushroom are also thought to be one

of the classics among the super foods of course

because as we all are well aware of the fact that the

maximum amount of proteins are present in the fish

and protein has a very important role in all the

bodily functions starting from the enzymatic activity

to the structural proteins and the muscle proteins.

Among the fatty fish, the dominant ones are salmon,

mackerel and sardines. There are others too but these are the most important ones.

6: Drinks

The drinks do not include a lot but majorly kombucha and wheat grass are the ones that

are given enough importance. Green tea is also considered as a highly beneficial agent

due to its qualities that will be explained in the upcoming chapter.

7: Algae

Last but certainly not the least are the algae that have been discovered recently to have

health benefits that were never known to mankind hence they are also included to be a

part of the super foods. The more prominent types include Chlorella, Spirulina, Wakame

(also known as sea mustard). These tend to be really beneficial to us as well.

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CHAPTER 2: Specific Advantage of Every Food

FRUITS

1: Berries

Blue berries are considered the most important ones in this perspective. They possess

anthocyanin antioxidants the colorful pigments that are responsible for giving the

specific color to food. These blueberries have become the new topic of discussion for

scientists and doctors all over the world because

they have been identified to play a very important

role in making your memory better. This has been

proven scientifically that adults (above 60 years of

age) who eat blue berries every day have a very late

onset of dementia and sometimes not at all. Other

than this particular aspect they also render other

cognitive problems associated with aging,

ineffective against the human body. Patients suffering with type 2 diabetes are

specifically addressed to eat blue berries because they have a very good effect on the

blood sugar level even though their glycemic index is not so low. They contain vitamin

K, manganese, vitamin C, fiber and copper so they are taking care of a lot of the needs of

our body. If you want to achieve an even higher level of benefit then go organic!

2: Citrus Fruits

These amazing juicy fruits are the best because they not

only taste good but also save your body from so many

problems that otherwise could have been a big deal for you

to handle. These fruits fight off the extra fat in your body

and thus inhibit any kind of obesity that could have been

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given rise to, very easily. They are also known to have antioxidant effects. According to a

research conducted they are also quite capable of protecting your body against type 2

diabetes. These citrus fruits have flavanone in them so people who consume them are at

a lesser risk of developing stroke related cardiovascular issues. One of the much

highlighted facts these days is that they reduce the chance of developing a cancerous

tumor. The growth of a tumor is inhibited by these citrus fruits. Since lemons contain

vitamin C as a very major ingredient they provide protection against diseases like scurvy

that are caused by vitamin C deficiency. Also eye sight also depends on vitamin C

because it makes the nerve cells of the retina to function properly. Dried citrus fruits,

when crushed and applied to the face, can work as excellent exfoliating masks. That is a

home remedy which is very useful.

VEGETABLES

1: Spinach

Spinach has always been classified as the STAR vegetable due to its specialty of carrying

the highest iron content in it. It is also loaded with

vitamin A, K, D, E and a trace of other minerals also. It is

also a good source of omega 3 fatty acids. The primary

physiological benefit of spinach is that it is an anti-

cancer, anti-inflammatory an anti-oxidant vegetable. It

also does not let your body get obese because it acts as a

buffer against all the acidity that our body gets filled with.

The eyes are protected from blindness causing diseases

like cataract and macular degeneration due to the

retinoids present in it. Bones are also strengthened by

spinach because it contains double the amount of body’s vitamin K needs. Spinach is

very metabolically active and fresh hence an excellent thing to add in your diet.

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2: Broccoli

Broccoli is very well known for cholesterol reduction

because of the presence of soluble fiber in it. It also

plays a role in inhibiting the anaphylactic reactions of

the body and inflammation. It is called as one of the

cruciferous agents due to its property of fighting against

the caner. It is also claimed to be one of the anti-

oxidants and hence removes the free radicals from the

body. Bone strength is also dependent on it and it

reduces the risk of osteoporosis which is a very common

clinical presentation these days. This is due to high

levels of calcium as well as vitamin K in it. For people with diabetes mellitus broccoli is

highly recommended because if its ability to reverse the changes that are being caused

on the endothelial lining of the blood vessels of the heart of a diabetic person. For

people who are always looking for diet plans this is one of the very good ingredients for

that because it is rich in fiber and so is easily digestible due to which it prevents

constipation also.

3: Lettuce

Lettuce again is considered among those foods that are believed to bring about amazing

weight loss results. Among the different kinds of lettuce ice berg lettuce has the least

nutritional value so romaine lettuce in

preferred over iceberg because it has less

sugars and sodium and eight times the

vitamin C and literally seventeen times

vitamin A. The amazing thing about lettuce

is that its calories are comprised of 20

percent protein. Lettuce has a white liquid

matter known as lactucarium which is

helpful in causing drowsiness in a good

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manner so it helps in insomnia just by drinking lettuce juice. Lettuce is very beneficial in

maintaining the acid base balance of the body, because the minerals that are present in

it are very conducive for removing the toxins in the body. Once the acid base balance is

kept normal the skin automatically looks youthful and the person feels healthier and

more energetic and its easier for you to get deep restful sleep. Lettuce has a lot of

micronutrients in it also so it is highly prescribed.

Seeds and Grains

The seeds are responsible for giving it a lot of strength because one ounce provides 137

calories and a gram of digestible

carbohydrates. These are also brimmed with

antioxidants. It is very user-friendly because

it is a low carb diet that is full of fibers. The

protein content of seeds and grains is also

pretty decent. This helps you in reducing

your cravings for fatty food so in a way this is

also helping for weight loss because they

have macro-nutrients as well. They have

high content of Omega 3- fatty acids and also

possess alpha-linoleic acid. The risk of heart disease and type 2 diabetes mellitus are

also lowered to a great extent. Substances like calcium are also present in excess that are

important for bone strengthening.

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Chia

Seeds

Rich in antioxidants, vitamins, minerals and fiber, this super seed also contains 500%

more calcium than milk and the same amount of omega-3s as wild salmon. Chia – yes,

the same seed that used to grow the "fur" on Chia Pets – also has an appetite-

suppressing quality, helping you feel full and making them an ideal food for your

weight-loss regimen – especially for stress eaters!

Fatty Fish and Mushroom

Fish is the most constructive source of food that

is permeated with a lot of proteins that are very

essential for the body. Fish is also very good for

curing the symptoms of depression which is

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caused by the lack of omega3 fatty acids in the brain. It is also responsible for increasing

the measure of high density lipoproteins cholesterol that is the good cholesterol. This in

return will decrease the risk of clot formation or strokes as well as the inflammation of

the myocardium. People who consume fish have better eyesight and have lesser chance

of developing asthma. Auto-immune disorders and rheumatoid arthritis can also be

managed by consuming more fish. It has also been observed that people consuming fish

regularly don’t develop dementia easily and it helps in reducing the chances of

carcinoma also. Mushrooms are a good source of iron and these are the only fruit or

vegetable containing vitamin D which is one of the vitamins that are not essentially

present in the dietary products. The immune system is also really given an up thrust by

the mushrooms. They kick up your metabolism and are good for your bladder also.

Coconut Oil is a heart-healthy antioxidant that can keep your body running smoother

in a few different ways; coconut oil can help bolster your body against viruses and

bacteria that can cause illness. It can also boost thyroid function and blood-sugar

control as well as aid with digestion, reduce cholesterol and keep weight balanced.

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Drinks

These drinks are thought to have very visibly amazing effects on the body and they are

even more potent in terms of being healthy as compared to the spinach juice or the

broccoli juice. They tend to cancel the effects of cancerous agents and prevent the

occurrence of the breast cancer as well as the other types of carcinomas in general.

Referring to specific diseases, these are very good for patients who are suffering from

ulcerative colitis. They are generally also the agents for weight reduction.

Cocoa

Cocoa can help

put a smile on

your face,

containing

hundreds of

compounds that

boost endorphins

and serotonin,

two of the best-

known chemicals

responsible for

making us happy. It’s also loaded with flavonoids, chemicals found naturally in plants

that may help fight a wide array of conditions – including diabetes, strokes and heart

disease – and flavonols, which can relax your blood vessels and thin your blood,

lowering your blood-pressure numbers naturally.

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Chapter 3: Super Foods Made Simple and Irresistible

1: Fruits

Generally fruits are something that everyone tends to like and they can be eaten in raw

form as well as when made an ingredient of a

specific dish. Berries are an excellent tasting fruit

that can bring you so many advantages and health

benefits. Other than the berries even citrus fruits

like lemon or orange can be taken in so many

forms like orange juice or lemonade etc. They not

only taste amazing but also are very refreshing

and their health benefits have already been

described earlier.

2: Vegetables

The vegetables are the tricky part because a lot of you might find it really hard to ingest

them saying that they don’t taste so good. This is the point where you need to do it

smartly. Just make sure you eat it in raw form but in such a way that it tastes good. So

one of the all-time favorite dishes of a lot of people is

warm spinach and broccoli salad . All you need to do

is cook the two a little on medium heat and add some

tomatoes to make it taste a little sour also. Add some

chopped pecans, kosher salt, black pepper and olive

oil. If you want to make it taste even better then you

can add a table spoon of fresh lemon juice and

chopped fresh parsley and you are ready to treat yourself with an amazing looking as

well as amazing in taste salad. There are a lot of other ways to have these vegetables

without making yourself feel like you have lost all the good taste. You just need to know

how to make the right things in the right way.

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3: Seeds, Whole Grains AND Legumes

The seeds and the legumes must be cooked well firstly. The legumes can be added in a

lot of other things like Russian salad. They carry equal nutrition in that form also. The

grains on the other hand can be cooked separately and eaten by adding proper sausages

with them. They taste really good but more importantly they are really filling so if you

are really hungry and don’t have the time or energy to cook something really special

then you can just make something out of these and it is going to be equally filling.

4: Fatty Fish and Mushroom

Fish is one thing that can be cooked in hundred different ways and yet taste amazing in

every form. Starting from the very typical fried form to the more contemporary curry

style that fish is ingested in these days. The right kind of sausage used for marinating

the fish can make it taste so amazing that you will

never be able to forget the taste after the intake. If

you want to make a steak out of it then even that is

a very good idea. Squeezing the lemon on it will

make it taste so heavenly. Finger fish is also another

form that is really easy to cook as well as eat.

Mushrooms are also served as amazing appetizers

in the five star hotels based on their dietary benefits

as well as their amazing taste. Mushroom soup is

one of the very favorite dishes of people all over the

globe. Cream of mushroom has one of the best

ingredients in it, including olive oil and butter and dried shallots as well as chicken

stock. People who are huge fans of heavy cream shall love it because one of the most

important ingredients of this soup is heavy cream. In order to neutralize the taste of the

cream we put some freshly ground black pepper in it.

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5: Drinks

There can be a lot of drinks that could be prepared including the very common ones,

like

spinach juice or broccoli juice that can prove out to be really good for health but a lot of

people complain that they don’t taste so good so here you can add a few things that will

make it taste good also. Along with broccoli and spinach add two apples and half an inch

of ginger root and 2 mini cucumbers. This will make it taste tolerable as well as god for

health.

We all need an extra boost in our diet and here are some of the Superfoods we should be

using to boost our immune system and make us feel a little better. Here are some of the

most popular Super food snacks, check out your Superfoods Wholesale Shopping online,

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CONCLUSION

We all need to focus on our health. Superfoods are a nutritional powerhouse that help

build bones, prevent chronic diseases, improve your eyesight, and even keep your mind

sharp.. You will feel healthier from the inside as well as the outside. Your skin will glow

and you will look younger because if you consult any dermatologist they will tell you that

no ointment or medications can give you the kind of effect that these foods will provide

you. PREVENTION IS BETTER THAN CURE.

Start eating some of these superfoods today and you concentration will improve, with so

many superfoods available, good nutrition doesn’t have to be difficult. By choosing foods

packed with nutrition, you’ll get the most out of your munching and reap serious health

rewards.