I always include “Super Foods” into my family’s meals every day. Don’t take any notice of those marketing campaigns about foods, ‘rare’ seeds, or berries which are only grown at some far flung exotic destination. We are surrounded by highly nutritious organic foods that can be found at our local market and grown in our own gardens. These are the “Super Foods” we are eating this week.
Blueberries are rich in anti-oxidants like anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper, selenium, zinc, iron, magnesium, phosphorus and manganese. These boost up your immune system, help prevent infections, heal damaged brain cells and keep your memory sharp. Eating blueberries promotes urinary tract health by inhibiting the growth of the bacteria which would grow along the tract causing infection. The fiber content in blueberries will keep away constipation – a nice large handful need to be eaten daily, the vitamins, sodium, copper, fructose and acids will improve your digestion. Numerous published laboratory studies even show that eating blueberries can help prevent cancer.
Mushrooms are low in calories, fat-free, cholesterol-free, gluten-free, low in sodium while they providing important nutrients, including selenium, potassium, riboflavin, niacin, vitamin D. Actually a fungi – mushrooms are a source of B vitamins including riboflavin, niacin, and pantothenic acid. These help to provide energy by breaking down proteins, fats and carbohydrates while aiding in the production of our hormones, helping maintain healthy red blood cells and skin while ensuring our digestive and nervous systems function properly. Mushrooms also contain important minerals – selenium works as an antioxidant to protect cells from heart disease and some cancers, while copper helps make red blood cells and potassium which aids in controlling blood pressure.
An egg is filled with several vitamins essential to your health. Vitamin B2- riboflavin which helps your body to break down food into energy, vitamin B12 – cobalamin vital for producing red blood cells, vitamin A – retinol which is great for your eyesight, vitamin E – tocopherol which fights off the free radicals which can cause tissue and cellular damage that may lead to cancer. The goodness of eggs is found in the yolk which contains over 90 percent of an egg’s calcium and iron, the white contains almost half the egg’s protein. Eating eggs may even prevent breast cancer, studies have shown that women eating at least six eggs per week had a 44 percent lower risk of developing breast cancer than women who ate two or fewer eggs each week.
Beets are high in many vitamins and minerals – potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; folic acid. A wonderful tonic for the liver, working as a purifier for the blood, beets may prevent various forms of cancer. Containing betaine, the substance used in certain treatments for depression – they can help you feel good, while also containing trytophan – which relaxes the mind and can create a sense of well-being – similar to chocolate. Beets can also lower your blood pressure, nutritionists use beets and beet juice to test stomach acid levels.
Broccoli has cancer fighting, immune boosting properties and is packed with soluble fiber that draws cholesterol out of your body while reducing allergic reactions and inflammation. A powerful antioxidant, broccoli is a concentrated source of vitamin C, plus carotenoids lutein, zeaxanthin and beta-carotene. Broccoli contains high levels of both calcium and vitamin K, which are important for your bone health and prevention of osteoporosis in your body. The anti-inflammatory properties in broccoli, may prevent damage to blood vessel linings which can be caused by inflammation from blood sugar problems. Broccoli is also a good carb and is high in fiber, which will aid in digestion, prevents constipation and maintains low blood sugar.