The Top 1. 0 Best Superfoods List to Include in Your Diet. By Dr. Mercola. If optimal health is your goal, there's no getting around your diet. Your physical health is a direct reflection of what you put into your body, and how you live your life in general. Pre- packaged processed foods may be convenient, but cooking from scratch using fresh unprocessed ingredients is an absolute must if you want to improve your health. Processing tends to denature nutrients, so what you end up with is typically a far inferior version compared to the real thing. Your best bet is to simply stick with the originals, meaning whole organic foods. Below is a list of my top 1. Aim to incorporate as many of these foods into your diet on a daily or weekly basis, and you'll be off to a great start. Keep in mind that all of the foods on this list should be organic or wild.# 1 Organic Pastured Eggs, Preferably Raw. Free- range or . A single egg contains: Nine essential amino acids One of the highest quality proteins you can find. ![]() On Becoming Superhuman: Fasting for Fast Weight Loss, Better Health, and Supreme Fitness. 3 months ago, I stumbled across a fascinating article on something crazy. Say hello to Café Latte, Shakeology's 7th delicious flavor. Formulated with Whole Coffee Fruit*, this shake has a great coffee taste and even a greater dose of dense. The right supplements can help your heart, sharpen your immune system, and even improve your sex life. The wrong ones, however, can be ineffective or even harmful. Proteins are nutrients that are essential to the building, maintenance, and repair of your body tissues such as your skin, internal organs, and muscles. They are also the major components of your immune system and hormones Lutein and zeaxanthin (for your eyes) Choline for your brain, nervous- and cardiovascular systems Naturally- occurring B1. Ideally, you'll want to eat your eggs raw, or as close to raw as possible, such as soft- boiled or poached. I currently have four raw egg yolks nearly every morning over a bed of dehydrated vegetable pulp left over from my juicing, along with some red onions and a whole avocado. I discard the egg whites as I struggle with kidney damage — a result of having my mercury filling removed improperly. I must limit my protein intake and in my view, the egg yolks are exponentially superior to the whites. If you chose to use egg whites, please don't eat them raw unless you also consume the egg yolks, otherwise you risk developing a biotin deficiency. As long as you have a good source for fresh organic eggs, you need not worry about salmonella if you choose to eat them raw. About 1. 0 years ago, I did an analysis using US government data that showed you would have to eat about 3. It's an excellent source of multiple vitamins and other nutrients, including: Vitamin A Vitamin B Vitamin C Calcium Lutein (helps protect against macular degeneration) Zeaxanthin (helps protect against macular degeneration) Indole- 3- carbinol (may protect against colon cancer) Iron Chlorophyll # 3 Raw Grass- Fed Organic Kefir or Yoghurt. Adding kefir or yoghurt made from grass- fed raw milk is an excellent way to boost your immunity and increase your daily energy. Kefir is a traditionally fermented food that is chockfull of healthful bacteria (probiotics). In ancient times, food preservation was accomplished through lacto- fermentation, a process that adds a host of beneficial micro- organisms to food.
This makes them easier to digest, and increases the healthy flora in your intestinal tract. The bacteria that make the kefir or yogurt consume most of the lactose in milk, which can be a problem for someone with insulin resistance. The importance of maintaining healthy balanced gut flora simply cannot be overstated. Far from simply helping your body to better digest and assimilate your food (which they do very well), probiotics influence the activity of hundreds of your genes, helping them to express in a positive, disease- fighting manner. Friendly bacteria also train your immune system to distinguish between pathogens and non- harmful antigens, and to respond appropriately. This important function prevents your immune system from overreacting to non- harmful antigens, which is the genesis of allergies. Probiotics can even help to normalize your weight, and lack of beneficial bacteria in your gut may play a significant role in the development of type 2 diabetes, depression and other mood disorders, and may even contribute to autism and vaccine- induced damage. Please beware that pasteurized products will NOT provide you with these health benefits, as the pasteurization process destroys most of the precious enzymes and other nutrients. In addition to beneficial probiotics, traditionally fermented kefir also contains: Beneficial yeast Minerals, such as magnesium Essential amino acids (such as tryptophan, which is well- known for its relaxing effect on the nervous system) Complete proteins Calcium Vitamins B1, B2, and biotin (B7) Vitamin K Phosphorus Maintaining adequate vitamin B intake is important to maintain optimal function of your kidneys, liver, and nervous system, which in turn helps promote healthy looking skin, boosting energy and promoting longevity. Kefir's ample supply of phosphorus - - the second most abundant mineral in your body - - helps utilize carbohydrates, fats, and proteins for cell growth, maintenance, and energy. A great way to obtain kefir is to make it yourself. It's easy to do using a starter culture and raw grass- fed milk. While raw grass- fed organic yoghurt has many similar immune- boosting benefits, kefir contains several major strains of friendly bacteria not commonly found in yogurt: Lactobacillus Caucasus Leuconostoc Acetobacter species, and Streptococcus species # 4 Raw Organic Almonds. Just be sure you avoid making the mistake of consuming nuts that are heated commercially as the fats they contain are perishable and will be damaged when they go through this type of processing. A new 2. 1st century concern is pasteurization. Department of Agriculture (USDA) issued a requirement that virtually all almonds had to be . However, raw almond growers fought back, and in August 2. U. S. Court of Appeals for the District of Columbia Circuit overturned a lower court decision. California almond farmers from challenging the USDA regulation. John Vetne, the attorney representing the almond farmers, has stated: 2. We now intend to demonstrate to the federal district court that USDA acted outside of authority granted by Congress when it denied California almond growers a consumer market for raw almonds. Raw nuts contain mostly polyunsaturated and monounsaturated fats, which are good fats that promote healthy cholesterol levels. And they have zero trans fats, as long as they're processed properly (such as dehydration, NOT pasteurization). Almonds in particular are rich in phytochemicals, plant components that promote heart and vascular health. They're a great source of: Vitamin E Magnesium Protein Fiber Potassium Calcium Phosphorus Iron Pasteurized almonds, however, are neither . Even the use of the term . It's an epoxide, which is not GRAS (generally recognized as safe for human ingestion). So, make sure your almonds are truly raw, and have not been sterilized/pasteurized, even if you have to call the company to verify. Fortunately there are exemptions for small sellers and it is possible to find truly raw unpasteurized almonds if you search hard enough. I personally eat about two pounds a week.# 5 Wild Alaskan Salmon. I have vigilantly warned against eating fish, as virtually all fish these days contains dangerously high levels of mercury and other toxic contaminants. If it wasn't for the health risks posed by this contamination, fish in general would be among my absolute most recommended foods for their outstanding nutritional benefits, including high levels of omega- 3 with DHA and EPA, which most people are desperately lacking in their diets. However, there are still some exceptions, and wild Alaskan salmon is one of them, as long as its purity can be verified. This was so important to me personally; I did loads of research to find a trusted source that passed third- party testing by an independent lab. I typically have pure wild Alaskan salmon one or two times a week as it is an excellent source of: Essential animal- based omega- 3 fats (EPA and DHA) Astaxanthin and other antioxidants High- quality protein # 6 Avocado. Avocados are an excellent source of healthful raw fat, which most Americans are seriously deficient in. They also provide close to 2. Fiber Potassium (more than twice the amount found in a banana) Vitamin E B- vitamins Folic acid In addition, avocados enable your body to more efficiently absorb fat- soluble nutrients, such as alpha- and beta- carotene and lutein, in other foods eaten in conjunction. I eat a whole avocado for breakfast every morning to increase my calorie intake without increasing my grain carbohydrates.# 7 Organic Coconut Oil. Half of the fat content in coconut oil is lauric acid—a fat rarely found in nature—that could easily qualify as a . Your body converts lauric acid into monolaurin, which has anti- viral, anti- bacterial, and anti- protozoa properties. Additionally, the naturally occurring saturated fat found in coconut oil also has some amazing health benefits, such as: Promoting heart health. Supporting immune system health. Providing you with an immediate energy source. Promoting weight loss. Supporting a healthy metabolism. Supporting the proper functioning of your thyroid gland. Your body sends medium- chain fatty acids directly to your liver to use as energy. This makes coconut oil a powerful source of instant energy to your body, a function usually served in the diet by simple carbohydrates. Additionally, research has demonstrated that, due to its metabolic effect, coconut oil also increases the activity of your thyroid. And you've probably heard that a sluggish thyroid is one reason why some people are unable to lose weight, no matter what they do. According to research by Dr. Mary Newport, ketone bodies—an alternative fuel for your brain which your body makes when digesting coconut oil—may offer profound benefits in the fight against Alzheimer's disease. Newport believes the benefits of ketone bodies. Parkinson's disease Huntington's disease Multiple sclerosis Amyotrophic lateral sclero. In fact, it's the only oil stable enough to resist mild heat- induced damage. Confusing Weight Loss Concepts Cleared Up. Recently a family friend said to me, . The truth is, while some of what you hear is based on new research, many weight loss trends are just that. That's exactly what this post is all about. Here's the real deal about four of the most confusing weight loss concepts I'm asked about often, and my bottom line advice. That's true, and here's why: when you step on a scale, it measures not just body fat and muscle, but also bone, organs (like your lungs, heart and liver), bodily fluids, waste inside your digestive system you haven't yet eliminated, and glycogen (the form of carbohydrate you sock away as a back up fuel, which is stored with water). For example, going on a low carb diet, or cutting your carbs way back, triggers the loss of glycogen and the water stored with it, and if extreme, can also be dehydrating. Just two cups (1. Scientists have always estimated that in order to lose one pound of fat, you have to create a 3,5. So to shed just one pound of body fat in a week, you need to burn off 5. Trouble is, your body is much more complicated than simple math, so the formula doesn't always hold true. That said, even if the formula was spot on, you'd have to spend over seven hours on the elliptical to drop one pound of fat. While quick loss can boost confidence and stick- with- it- ness, don't rely on the scale as your only measure of success. Go by how you feel, and how your body looks . And keep in mind that a body that's leaner (less body fat), more toned, well- nourished and hydrated will weigh more than one that's thinner but flabby, undernourished, and dehydrated. And while the research is certainly intriguing, there are still many unanswered questions. What we do know is there are two types of fat in our bodies: white and brown. When we're born, we have more brown fat to keep us warm. Scientists always thought it diminished with age, but through high tech imaging, researchers recently discovered that adults still have brown fat, some more than others, and carrying just three ounces can burn several hundred extra calories a day. Trouble is, there is no way to find out how much you have, and scientists are still experimenting in mice to determine how white fat gets converted to brown. If there were well- established, research- based diet and/or exercise strategies for upping this stuff, believe me, I'd be all over it. Until then, just stay tuned. In a nutshell, a negative calorie food is a food that triggers your body to burn more calories than it contains. Other foods get pegged as negative calorie because they rev up metabolism, like hot peppers or green tea. But negative calories foods as a sole weight loss strategy just doesn't pan out. Some say set point essentially means that your body has a certain comfortable weight, determined by genetics, and will therefore . However recent research concludes that the set point theory is at odds with the obesity epidemic . In addition, dozens of studies support that what and how much we eat are largely influenced by our environments (e. We now know that it's influenced by sleep, stress, hormones, even chemicals in food and the environment, but don't give up! In all my years in private practice I've seen people achieve incredible results, and even reach their lowest adult weights after having children, and well past 4. That said, it's important to be realistic about your body. So while we can't all look like Gisele, genetic predispositions are no reason to abandon healthy eating and an active lifestyle. Age- Erasing Superfoods. Flaxseeds. Rich in protein and fiber, these little seeds offer a payload of omega- 3 fatty acids, which erase spots and iron out fine lines in the skin. The British Journal of Nutrition reported that participants in one study who downed about half a teaspoon of omega- 3s daily in 6 weeks experienced significantly less irritation and redness, along with better- hydrated skin. A recent study of people with high cholesterol (greater than 2. L) compared statin treatment with eating 2. After 6. 0 days, those eating flaxseed did just as well as those on statins. Try sprinkling ground flaxseed on oatmeal, yogurt, and salads. Tomatoes. There are two things you need to know about tomatoes: red are the best, because they're packed with more of the antioxidant lycopene; and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease, and help eliminate skin- aging free radicals caused by ultraviolet rays. Sweet Potatoes. Often confused with yams, these tubers are one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune- system health, as well as protect against Alzheimer's, Parkinson's, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. What's more, they're also loaded with vitamin C, which smoothes out wrinkles by stimulating the production of collagen. A recent study in the American Journal of Clinical Nutrition found that volunteers who consumed 4 milligrams of C (about half a small sweet potato) daily for 3 years decreased the appearance of wrinkles by 1. Spinach. It may be green and leafy, but spinach. The heart- health equivalent of a first- ballot Hall of Famer, spinach is replete with the essential minerals potassium and magnesium, and it's one of the top sources of lutein, an antioxidant that may help prevent clogged arteries. Plus its vitamins and nutrients can bolster bone- mineral density, attack prostate cancer cells, reduce the risk of skin tumors, fight colon cancer, and, last but not least, increase blood flow to the penis. Rosemary. The carnosic acid found in this spice has been shown to reduce stroke risk in mice by 4. Journal of Neurochemistry. Carnosic acid appears to set off a process that shields brain cells from free- radical damage, which can worsen the effects of a stroke. It can also protect against degenerative diseases like Alzheimer's and the general effects of aging. Wild Salmon. A 4- ounce serving of salmon has approximately 2,0. DHA) and eicosapentaenoic acid (EPA), omega- 3 fatty acids that serve as oil for the brain's hardware by helping nerve cells communicate with one another. Thirty- five percent of your brain consists of fatty acids like these, but they can decline as the years stack up. A 2. 00. 8 University of Cincinnati study, for instance, found that the brain tissue of 6. DHA than the brain tissue of 2. Why is wild so important? Because farmed fish, which are fattened with soy, can be as high in inflammatory omega- 6 fats as a cheeseburger. If in doubt, opt for sockeye salmon, which can't be farmed and is always wild. Aim for at least two servings a week, says dietitian Joan Salge Blake, author of. Nutrition and You. Think of blueberries as anti- rust for your gray matter, too. Besides being rich in fiber and vitamins A and C, they're also packed with antioxidants. Eat a cup a day, and opt for wild blueberries whenever possible, as they contain 2. Green Tea. Green tea releases catechin, an antioxidant with proven anti- inflammatory and anticancer properties. Research found that drinking 2 to 6 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sun- exposed skin. Other studies show that green tea. Dark Chocolate. Flavonoids, a natural nutrient in cocoa, improve blood flow in the brain, which helps boost cognitive function. Plus dark chocolate contains a tannin called procyanidin, which is also found in red wine, that can keep your arteries flexible and your blood pressure low. It helps on the outside, too. In a study from the Journal of Nutrition, women who drank cocoa fortified with a chocolate bar's worth of flavonols had better skin texture and stronger resistance to UV rays than those who drank significantly fewer flavonols. Indulge in 1 ounce a day to get all the benefits, says dietitian Sari Greaves of New York Presbyterian Hospital. Tuna. Your favorite deli sandwich has a little secret: Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Tuna is also a great source of protein, contains no trans fat, and a 3- ounce serving of chunk light contains 1. University of Rochester researchers determined that niacin raises HDL cholesterol (the good kind) and lowers triglycerides more than most statins alone. Carrots. Think of carrots as orange wonder wands. No magic here, though, just plenty of vitamin A, which prevents overproduction of cells in the skin's outer layer. That means fewer dead cells to combine with sebum and clog pores. They're also spiked with carotenoids. Dried Plums. Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis. Whole Grains. Whole grains. Whole grains can be loaded with carbs, but the release of those sugars is slowed by the fiber, and because they can pack as much as 1. But not all breads and crackers advertised as . Red Wine. Swimming in resveratrol. A recent review in Alcoholism: Clinical and Experimental Research, for instance, suggests that resveratrol may prevent or delay the onset of chronic disease. But limit your intake to two drinks a day. According to a study of 6,0. Journal of the American Medical Association, you're 9. Vin rouge is also a rich source of flavonoids, antioxidants that help protect the lining of blood vessels in your heart, and may make you less likely to die of cardiovascular disease, according to Japanese researchers. Yogurt. Various cultures claim yogurt as their own creation, but the 2,0. Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which keep your digestive tract healthy and your immune system in top form, and provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says . Avocado. Chock full of monounsaturated fat, avocados deliver a double- barreled blast to LDL cholesterol (the bad kind). They are also rich in folate, a water- soluble B vitamin that helps lower the levels of homocysteine, an amino acid that can hinder the flow of blood through blood vessels. Eat a 1/4 cup twice a week, says Greaves. Walnuts. Richer in heart- healthy omega- 3s than salmon, loaded with more anti- inflammatory polyphenols than red wine, and packing half as much muscle- building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. Turmeric. Curcumin, the polyphenol that gives turmeric its tang and yellow hue, has anticancer properties, anti- inflammatory effects, and tumor- fighting activities known in nutrition- speak as anti- angiogenesis. Researchers at UCLA have also found that it helps deter the accumulation of amyloid plaques in the brain, tiny blockages that may cause Alzheimer's disease. Turmeric's prevalence in India, the researchers suggest, may help explain why so few of the country's senior citizens have the disease, whereas the statistic is close to 1. United States, according to the Alzheimer's Association. One tip: Pair it with pepper in curries. Black Beans. People who eat one 3- ounce serving of black beans a day decrease their risk of heart attack by 3. Journal of Nutrition. And while other beans are also good for your heart, none can boost your brainpower like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. They're also packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber. Apples. An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer's, Parkinson's, and prostate and lung cancers. If given the choice, opt for Red Delicious. They contain the most inflammation- fighting antioxidants. Alaskan King Crab. High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc. Pomegranates. The juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a recent study at UCLA found that pomegranate juice slows the growth of prostate cancer cells by a factor of six. Bok Choy. This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta- carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration. Oysters. Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. Broccoli. One cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that's in addition to its high concentration of vitamins.
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