Super Foods List and Top Anti Oxidant Food
"Super Foods, Super Health And Super Skin"
Are you eating the right foods? We all know that certain "super foods" have a vital role in our health and our skin. By eating the anti oxidant nutrients the body will be able to cope better with diseases, will have more energy and brain function will improve. This nutrients also affect the way the skin looks.
Eating foods with plenty of antioxidant
skin vitamins
will help with collagen production, which in turn will improve the skin's appearance, making it look firmer and younger. Antioxidants are minerals, vitamins and enzymes that help the body to get rid of free radicals,
antioxidant and free radicals
, protecting the cells from disease
Eating a healthy diet doesn't have to be boring. With clever, original recipes and your imagination is possible to get into the routine of eating the necessary daily intake of nutrients, to keep you health and skin in top condition. So go on, don't leave it for tomorrow. Start right now and you will be on the way to a new healthier you, and a younger looking skin. Variety is the key, so don't go eating only this super foods, there are other foods not mentioned here that have nutritional properties as well, just try to eat as healthy as you can.
Top antioxidant fruit
Berries
All berries have a high amount of antioxidants, specially cranberries, blackberries and blueberries. Blueberries are often referred as super foods and recommended in many anti aging diets, to help fight several diseases and to improve some skin conditions.
Researchers in US advise to drink one to three glasses of blueberry juice a day, to reduce the risk of some types of cancers, and heart related conditions. Bluberries are also beneficial for
- improving memory and age related conditions
- boosting the immune system
- improving eye-sight
- preventing urinary track infections
- strengthen collagen,improving the skin's appearance
- antibiotic and anti-inflammatory effects
You can see why blueberries are considered super foods. They can be prepared in many ways such as smoothies, juices, salads, desserts, added to cereals and yogurts,...Blueberries are also very low in calories, good for people watching their weight, and with all its antioxidant power you really have no excuse. Check this
blueberry recipe
to give you some ideas in using blueberries.
Grapes
There are around 3000 different types of grapes worlwide. Grapes contain up to twenty antioxidants, and are a good source of minerals and vitamins, specially vitamin B6,
vitamin C
and
vitamin E
. Grapes contain a substance called "resveratrol" which lowers the risk of heart related conditions
This super foods also contain "flavonoids", and "elagic acid" which are antioxidants that help the body fight age related diseases, and cancer. Grapes are also good for
- constipation, due to the fiber that contains
- anaemia
- physical and mental stress
- boost energy levels
- good for vision
- improves circulation
Grapes are high in calories so be careful if you are watching your weight. You can drink their juice, or have a glass of red wine daily.
Citrus fruits
Citrus fruits like lemons, oranges, nectarines, grapefruits, limes,...are and excellent source of
vitamin C
and great antioxidant action. Citrus fruits boost the immune system, and are essential in a healthy diet, specially in winter, to protect us from colds and infections.
This super foods are also beneficial for- bones and teeth
- scar healing
- help with iron absorption
- help with the metabolism of fats
- good for constipation
- feeds the skin, improving collagen production, and the skin's appearance
Eating one or two pieces of citrus fruits every day, will help you to keep colds at bay and will improve aging skin
Papaya
Papaya is an exquisite and exotic fruit full of antioxidant
skin vitamins
such as
vitamin A
, vitamin C, folic acid and
vitamin E
. Papayas also contain fiber, potassium, magnesium, calcium, phosphorus and lycope. This super foods will feed your skin inside out, leaving you with softer and younger looking skin. Papayas also contain the enzyme "papain", which breaks down protein and helps with food digestion. Other health benefits
- anti-cancerous properties
- anti-inflammatory properties
- reduces the risk of heart diseases
- boost immune system
- boost energy levels
- good for anaemic people
- specially good for children, elderly people, smokers, heavy drinkers and breast feeding mothers
Prunes
Prunes are the dry version of plums, and often top the antioxidant food lists. Prunes are a very good source of fiber, and often recommended for constipation. Prunes contain compounds called "phenols", which have and antioxidant effect.
This healthy food is also rich in
vitamin A
(beta-carotene) protecting the body from
- heart related conditions
- some forms of cancer
- lowers cholesterol
- is good for the bones
- delays aging process in body and brain
- improves skin's condition
Dry fruit also have an important antioxidant activity, but they have a high sugar content, so just be careful if you are watching your weight.
Super foods: vegetables
Avocado
Avocado is one of my favorites super foods, i just love the taste! And is one of the most beneficial for the skin, too. Avocados are originally from Latin America, and were brought to Europe by the Spanish. Their main components are water and good fats. Is high in calories, so try to eat less if you are keeping an eye on your figure.
Avocados have many health benefits, they are high in monounsaturated fats, which is good to prevent the arteries from clogging. This superfood also contains fiber, potassium and folic acid. Benefits of avocados
- prevent heart related conditions
- lower cholesterol
- good for diabetics
- Good source of
vitamin E,
vitamin C
and carotenoids
( vitamin A )
- boost circulation
- protect vision from diseases, including cataracts
- moisturize the skin inside out
- rich in antioxidants such as
glutathione
which protects the body from some age related conditions
Tomatoes
Tomatoes are considered fruits-vegetables, because their sugar content is superior than other vegetables. Tomatoes are mainly water and are very low in calories, which is excellent if you are trying to loose weight. This super foods are a good source of vitamin C and the essential antioxidant
alpha-lipoic-acid
Tomatoes also contain "lycopene" which are antioxidant red pigments, that protect the organism from some forms of cancer, such as prostata cancer and heart related conditions. Lycopene from tomatoes is better absorbed by the body, if is processed or cooked (fry, roast, sauce). So eating pizzas, tomato ketchup, pasta and food containing tomatoes will boost your antioxidant levels, just try to eat healthier versions, as processed food is full of preservatives and high in calories.
Broccoli
Broccoli is quite a super food, but you will have to add some flavour to it because is a bit tasteless. The main component in broccoli is water, so is very low in calories. Is a good source of vitamin C, calcium, folic acid,
pro-vitamin A
, vitamin B and
vitamin E
Broccoli health benefits
good for the correct development of the nervous system lowers the risk of cancer stimulates the liver has antibiotic properties has antiviral properties help to fight infections good for eye-sight improves collagen production
Peppers
Peppers are super foods with a variety of colours: yellow, green, red,
orange. Peppers are originally from latin America, and their main component is water, so they are very low in calories. Peppers, specially the red ones, are an excellent source of vitamin C, having even more vitamin c content than citrus fruits and strawberries.
This antioxidant food is also a good source of vitamin A, and vitamin E and vitamins B such as B1, B2, B3, B6. Peppers contain phosphorus, magnesium, potassium, calcium,
folic acid, carotenoids
( vitamin A )
. Benefits of peppers
- good for teeth and bones
- boost the immune system
- boost eyesight function
- good for the correct development of the nervous system
- boost collagen production, improving hair and skin condition
Garlic
Garlic form part of the super foods group and have many health benefits. The phytochemicals that garlic contain protects the organism from
- some forms of cancers
- heart related conditions
- infections, due to the antibacterial properties
- hypertension, by thinning the blood
- improves digestion
- fight off colds
- skin disorders
Garlic is widely used in Mediterranean cooking to improve dishes flavour, just don't eat to much or vampires won't be the only ones running away from you.
Carrots
Carrots are rich in carotenoids
( vitamin A )
which give them their orange colour. Carrots content potent antioxidants, which protect our body from several diseases, and our skin from external factors such as sunlight
( sunbathing )
. Their main content is water, which means that carrots are very low in calories.
Carrots help to moisturize the skin and intensify suntan
( melanin )
This super foods are rich in
vitamin A
. Benefits of carrots
- improve eyesight, bones, hair and skin
- could reduce the risk of heart related conditions
- have anti-cancerous properties
- boost the immune system
Cabbage
Cabbage is a cruciferous vegetable typical of the winter months, with plenty of antioxidants. Is rich in vitamins, minerals, water and fiber. In their composition we can find "sulphur compounds", which are potent antioxidants, and responsible for the characteristic smell of the cabbage when is cooked.
Cabbage is rich in vitamin C, and in lower amounts in vitamin A and potassium, sodium, calcium, iron. Researchers have found that consuming cabbage regularly, diminish the risk of colon and breast cancer. Other health benefits include
- anti-bacterial properties
- detoxifier
- anti-rheumatic
- anti-inflammatory
- anti-diuretic
Very low in calories, cabbage can be prepared in many ways.
Other antioxidant and healthy food
Nuts
Everybody should incorporate nuts as a part of a healthy diet. This super foods are composed mainly of good fats, the same we can find in olive oil. They are also high in vegetal proteins, flavonoids, fiber, vitamins, specially
vitamin E
, vitamin B and
vitamin C
Health benefits of nuts
- good for a healthy heart
- good for stress
- good for PMS
- lower cholesterol levels
- diminish the risk of strokes
- boost energy levels, so are specially recommended for active people
- with moisturizing properties, improving hair and skin condition
All nuts have health benefits: almonds, brasil nuts, hazelnuts, pecan nuts, peanuts, walnuts, pine nuts,...but remember to choose nuts without salt, and eat just a handful because they are high in calories.
Oily fish
Oily fish such as salmon, mackerel, sardines, tuna, trout,...should form part of a healthy, balanced diet. This super foods contain omega 3 fatty acids, which reduces the risk of developing heart related conditions. Other oily fish benefits are
- lowers cholesterol
- improves brain function and age related conditions
- lowers risk of cancer
- lowers diabetes risk
- keeps the joints lubricated
- has anti-inflammatory properties
- moisturize the skin inside out,improving hair and skin condition
Researchers suggest eating two to three portions of oily fish a week. Oily fish is higher in calories than white fish, but is worth to eat it because of all the health benefits.
Olive oil
Olive oil is one of the healthiest oils around and my favorite. This potent antioxidant has many uses as a natural medicine and in skin care, specially anti aging skin care. The best is virgin olive oil from the first press. It keeps all its flavour because it comes directly from olive's juice. Is very rich in "oleic acid" a monounsaturated fat, and
vitamin E
. Health benefits of olive oil
- lowers cholesterol
- lowers the risk of cancer
- prevents heart related conditions
- prevents arteriosclerosis
- good for constipation
- stimulates the liver
- beneficial for elderly people
- stimulates children growth
- protects and moisturize hair and skin
You should use olive oil in your daily cooking, and extra virgin olive oil for dressings and salads.
Tea
Tea is after water the second most consumed drink in the world. There are around 3000 types of tea worldwide, but the main types are black, green, red and white. Tea is rich in antioxidant compounds called "polyphenols", which have great health benefits such as
- lowers the risk of cancer
- lowers the risk of heart related conditions
- lowers cholesterol
- can help to reduce body fat
- has anti-bacterial properties
- scar healing properties
- anti aging skin properties
Tea has been incorporated by the cosmetic industry as a
skin care ingredient
in many cosmetic products, because of its high antioxidant power and healing properties. Researchers suggest that drinking at least four cups a day, will lower the risk of developing some forms of cancers, and heart related conditions.
Dark chocolate
Researchers have discovered that dark chocolate has more health benefits, than milk chocolate because when the milk is added, it looses its antioxidant properties. The cocoa that we find in dark chocolate is a good source of "flavonoids", which are antioxidant compounds with many health benefits such as
- lowers blood pressure
- improves circulation
- Lowers the risk of developing heart related conditions
- increases good HDL cholesterol
- good for the kidneys
- good for the skin due to its antioxidant action
Dark chocolate taste bitter, and in my opinion is not as good in taste as milk chocolate, but is worth to eat it because of all the health benefits, just be careful if you are watching your weight because is high in calories.
There are, of course more "super foods" that i will be adding to this list of anti oxidant food to keep you up to date.
More antioxidant food |
