The Dietary Superstars

There is no doubt that people today are getting very health conscious and one question which they often ask is, “Is there one terrific nutrient or one healthy food that will cater to all the nutritional needs?” Are you looking for some such holistic food that can help you improve your diet? Well, here is a list of such foods which are nutrition powerhouses and that are sure to help you in your pursuit of healthier, active and disease free life. It is important to note that when it comes to fruit, vegetables, nuts, and whole grains, there is none which is less important. All plant foods are packed with nutrients called "phytochemicals" that help the body to stay healthy and prevent disease. For example, tomatoes alone have more than 10,000 phytochemicals that have been reported to have protective action against cancer and other ailments. It is need less to mention that it is impossible to get all these compounds in a single pill or a supplement. There simply is no substitute when it comes to eating healthy, nutrition packed foods. That is why nutritionists stress so much on including plenty of these foods in your diet!

Broccoli

"This is a cruciferous vegetable which has plenty of indoles, isothiocyanates, flavonoids and monoterpenes-all phytochemicals with strong cancer fighting properties. Moreover, broccoli is also loaded with great nutrients like vitamin C, vitamin A and calcium. It is also one of the popular fiber rich foods. In order to retain all the nutrient value in broccoli, it is advised to cook it as little as possible.

Sweet Potatoes

Deep red and orange vegetables are loaded with antioxidant nutirents, and sweet potatoes are no exception. They have often been termed dietary superstars as they are loaded with cancer fighting carotenoids. Sweet potatoes are also rich in fiber; B-vitamins; vitamins A, C and E; and copper.

Apples

Apples are rich in phytochemicals like quercetin, which have been suggected to have prevent ive action in Parkinson’s and Alzheimer’s diseases. Apples are also high in flavonoids-antioxidants which may help prevent prostate and breast cancer, heart disease and stroke. However, remember that you must eat the peel to derive the benefits.

Blueberries

Blueberries are rich in powerful antioxidants called anthocyanins (which are responsible for the blue color). Anthocyanins help to protect against heart disease, cancer, cataracts and glaucoma. Blueberries are also rich in other protective antioxidants as well as vitamin C, manganese and fiber.

Buckwheat

This grain-like product that is rich in nutrients and (that are not unhealthy) carbohydrates is suggested to be a good choice for the body. Buckwheat has plenty of phytochemical called rutin, which has been proven to help lower blood cholesterol levels and reduce high blood pressure. Buckwheat is also rich in protein, fiber, B-vitamins, copper, magnesium and phosphorus. It almost appears to be ironical that light buckwheat flour rather than the dark one is recommended for health benefits. It is a good idea to uae buckwheat flour to make pancakes or add a little in place of white flour in some baking recipes.

Flaxseed

This grain-like food is a bigger powerhouse of phytochemicals called lignans than any other plant foods. Lignans are strong cancer fighting agents, particularly for breast cancer. Flaxseed is also rich in omega-3 fatty acids, which help reduce inflammation and prevent heart disease. Experts advise to buy flax seeds (not the oil) to get more lignans. To integrate them into diet, shake some onto the salads and also add into the baking recipes.

Beans

All types of beans, whether they’re pinto, kidney, black, great northern, garbanzo or soy, they are loaded with nutrition and protective benefits. They’re rich in protein, fiber, B-vitamins and several minerals. Because they contain so many disease-fighting phytochemicals, research has shown that beans may help protect against heart disease, cancer, infections and osteoporosis.

Nuts

Even the FDA has recognized the disease fighting properties of nuts by allowing the following statement on most nut packages: "Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." Loaded with protein, "good" monounsaturated fats, vitamin E, phytochemicals, calcium and magnesium, nuts are a nutrition superstar.

Organic Skim Milk

Organic skim milk is a good way to protect bones from osteoporosis daily. It is also devoid of growth hormones and other questionable harmful chemicals like pesticides ! Milk is undoubtedly a food with highest calcium content. A high intake of dietary calcium is also linked to reduction in high blood pressure. Recent studies also show that people with a high intake of dairy products weigh less and have reduced body fat than those who don’t. The benefits of organic skim milk result from its high content of protein, vitamin D and riboflavin.

Tea

Tea offers a wide range of choice. Black, green or white-each type of tea has its own antioxidant benefits. Teas have large amounts of a anti-oxidants. Green tea has a lot more polyphenols than black tea or oolong tea. What's the deal of those polyphenols things, you may wonder? They are known as powerful antioxidants, which remove free radicals from the body. Free radicals in the body's cells are very bad. They very unstable and tend to react negatively with other important molecules like DNA, causing malfunctions and injury on the cellular level. They produce destruction that may therefore pave the way for diseases like heart disease and cancer. Green tea contains rich polyphenols that play an active role in removing the free radicals from the body. Antioxidants in tea are also known to prevent death from second heart attack by helping blood vessels relax, thus blood can flow through more easily. Black tea is also good, because of its high conntent of antioxidants that are shown to help delay cancer cell growth and improve cholesterol levels. One study has even shown that black tea can cut heart attack risk by 44 percent. So looks like one can not go wrong with that cuppa tea !