super foods challenge - can you add these to your diet to boost your health?
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We're declaring September "Super Foods September". Here are 25 super foods we challenge you to add into your regular diet this month. We also share some tips on how to sneak them into your diet.TRANSCRIPT
Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
SUPERFOOD CHALLENGE
Can you add these 25 foods to your diet?
25 foods & why they’ve earned the title “super” Tips to add these to your diet
Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#1 Alliums Alliums, the botanical family that includes leeks, onions, and garlic, can help lower
blood pressure and cholesterol levels. Research
suggests they inhibit the growth of prostate,
stomach, and colon cancer cells. They also have
antibiotic properties—so they can ward off germs.
Don’t worry about garlic
breath! Generously use
alliums to season savory dishes.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#2 Apples An apple a day can keep the doctor
away. Apples contain querce6n, an
an6oxidant that may reduce your risk of
lung cancer.
Pack an apple with you when you leave the house or slice and dip into
peanut butter for a treat.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#3 Avocados Avocados contain the best kind of fat (monounsaturated oleic acid) and help your body block the
absorp6on of bad fats (cholesterol). They're high in
lutein, which aids eyesight, and in potassium and folate, which may reduce the risk of stroke and cardiovascular disease. And they're low in pes6cides.
Add avocados to smoothies for a
rich, creamy drink. Or make a
batch of guacamole.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#4 Bee Pollen Avocados contain monounsaturated oleic acid
and help your body block the absorption of bad fats
(cholesterol). They're high in lutein, which aids eyesight,
and in potassium and folate, which may reduce the risk
of stroke and cardiovascular disease. And they're low in
pesticides.
Use as a garnish over oatmeal, yogurt, cereal,
soups, and salads or blend a bit of pollen
into your favorite salad dressing
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#5 Beets A good source of fiber, beets keep your digestive system running smoothly.
They also contain iron, essential for red blood
cell production, as well as potassium and folate, known respectively for
regulating blood pressure and protecting your
heart.
Prepare a few pounds of beets at
once and then enjoy them
throughout the week in salads and
side dishes.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#6 Blueberries Fresh or frozen, blueberries have high levels of
antioxidants, which combat the damage done by
inflammation. Anthocyanins, the natural plant
compounds that give blueberries their deep color,
may have anti-diabetic effects as well. New research suggests
blueberries might protect the heart muscle from
damage.
Enjoy year-round. Savor the fresh berries in the
summer on salads or as a snack. Add frozen berries to
smoothies.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#7 Brussels Sprouts
One cup of these contain your full
recommended dietary allowance of vitamins
C and K. They have more glucosinolates -
compounds that combat cancer and detoxify our bodies -
than any other vegetable.
Try raw shredded Brussels sprouts
added to a green salad or enjoy
sautéed with lots of garlic
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#8 Chickpeas Chickpeas are a good source of carbohydrates
and protein and have significant amounts of all the essential amino acids,
which can be complemented by
adding cereals to the daily diet.
Roast chickpeas with a spice blend for a savory-salty-crunchy fix. Toss a
top a salad or grab a handful
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#9 Cinnamon Cinnamon is the gold medalist of the spice rack, with one of the highest antioxidant
levels of all herbs and spices. It also has a
positive effect on blood glucose levels, so
adding it to foods can keep you feeling
steady and satiated.
Sprinkle on oatmeal and cereal. Add an extra teaspoon to
baking recipes. Spice up a
smoothie with a spoonful or two.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#10 Dark Chocolate
Chocolate is high in flavonoids, substances that
have been shown to improve blood flow,
suppress coughs, improve memory, and give you
hydrated, smooth skin. The high antioxidant levels make
it a perfect indulgence.
Always keep a bar or two in the fridge and enjoy a bite
after dinner.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#11 Edamame One cup has a whopping 22 grams of plant protein, as well as lots of fiber,
folate and cholesterol-lowering
phytosterols.
Serve up as a snack or an appetizer or add to a salad or
sauté.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#12 Flax Seed Flax is rich in mega-3 fatty acids that speed
up cell metabolism and reduce inflammation in
the body, reducing triglyceride levels and
lowering blood pressure. One of the easiest ways to get them is from ground
flaxseed.
Buy whole and ground at home to
retain nutrients. Sprinkle on oat meal or add to pancake
batter.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#13 Honey Honey acts as an antioxidant, a substance
that can prevent the effects of free radicals.
Honey also contains oligosaccharides, which increase the number of
good bacteria in the colon. The color of honey is relevant: the darker the
honey the more antioxidants it contains.
Drizzle on top of yogurt and fruit. Add a generous spoonful to tea. Make a peanut butter & honey
sandwich.
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#14 Nutritional Yeast
It’s a great source of protein and fiber and is
also among the only vegan-friendly sources of vitamin B12, which is
essential for normal brain and nervous-system function but
found mostly in meat and dairy products.
Movie night! Toss a few tablespoons on top of popcorn with
garlic salt.
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#15 Oats The fiber in oats lowers total cholesterol and LDL
cholesterol, or the bad type of cholesterol. With every 1
percent reduction in LDL cholesterol, heart-disease
risk is lowered 1 to 3 percent. Oats also contain plant
chemicals that have antioxidant properties.
Swap sugar coated cereals for hot oats
sweetened with honey. Make a
batch of oatmeal cookies for a treat.
Try home-made granola.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#16 Pumpkin Seeds
Pumpkin Seeds are packed with tryptophan, an amino acid that aids
in the production of serotonin, a mood-
regulating neurotransmitter. Pumpkin
seeds also offer more than five times as much
magnesium per cup than sunflower seeds.
Add to trail mix or roast with
seasonings for a salty, savory snack.
Garnish a salad with seeds. Add to bread recipes.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#17 Salmon Salmon is packed with omega-3 fatty acids,
which are beneficial fats that can improve heart health. Salmon is also
protein-rich. Choose wild over farmed salmon,
which has been shown to contain elevated levels of
contaminants and is artificially colored
One word: Sushi
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#18 Seaweed Sea-grown vegetables are packed with
omega-3 fatty acids, which may prevent
sudden heart attack and stroke. Seaweed is also
full of important minerals, such as bone-friendly
calcium and magnesium, as well as iron, potassium,
iodine, and zinc.
Take sheets of nori—the kind they use for sushi.
Layering on some cooked brown rice and sliced vegetables. Roll it
together to make a quick lunchtime wrap
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#19 Shitakes Long a symbol of longevity in Asia because of their
health-promoting properties, shiitake mushrooms have been used medicinally by the Chinese for more than 6,000 years.Recent studies have shown the ability of
shiitake mushrooms to help protect us against
cardiovascular diseases.
Thinly slice and add to a Thai curry coconut soup and keep it raw and garnish a salad with these beauties.
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#20 Spinach Spinach is low in calories and high in
nutrients. Research has shown that spinach
aids in the prevention of age-related macular
degeneration, cataracts, some
cancers and cardiovascular disease.
Enjoy a spinach salad topped with other
super foods like walnuts and blueberries. Or
make a green smoothie with a few handfuls of leaves.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#21 Sweet Potatoes
Half of a large baked sweet
potato delivers more than 450% of your daily dose of vitamin A, which
protects your vision and your immune
system.
Roast up or grill a few sweet potatoes and add them to meals
throughout the week as a side dish. Enjoy hot or
cold.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#22 Tea Tea can help you in maintaining a healthy
weight. Green tea may help you see better
and white tea can help you look younger while black tea can help to reduce stress levels. It
may help you fight diabetes.
Swap coffee for tea. Replace your afternoon snack
with a cup of tea. Enjoy an after dinner drink.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#23 Turmeric Studies show that turmeric may help fight infections
and some cancers, reduce inflammation, and treat
digestive problems. Turmeric has been used in both Ayurvedic and Chinese
medicine to address these ailments. Curcumin is also a
powerful antioxidant. Antioxidants can fight free
radicals and may reduce or even help prevent some of the damage they cause.
Turmeric is a popular spice in
Indian food. Treat yourself to take-out
curry.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#24 Walnuts Nuts are an excellent source of protein, fiber and vitamin E. Walnuts are the only nuts that contain a significant
amount of omega-3s, and are known for their
high antioxidant activity.
Eat them by the handful or make a
batch of trail mix. Add to home-baked muffins or crush up and mix in
with oatmeal.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
#25 Wine Red wine, in moderation, has long been thought of
as heart healthy. The alcohol and certain
substances in red wine called antioxidants may
help prevent heart disease by increasing
levels of "good" cholesterol and
protecting against artery damage.
Enjoy a glass with dinner or try cooking
with wine. A red table wine cooks up nicely
into pasta sauce.
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Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
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www.health.com/health/gallery/0,,20475957_10,00.html www.womansday.com/health-‐fitness/nutri6on/eat-‐healthy-‐america-‐52-‐superfoods-‐25519
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