Super Foods: The following the chart for Super Foods soar to the top of nutrition charts and stand out as potent disease fighters, keeping you healthy and reducing the risk of injury, illness and disease so you can maintain top performance during training and competition.
- Apples: This delicious fruit is filled with vitamins A and C, potassium and copper. Vitamin A and C are antioxidants which reduce the incidence of free radical damage, heart disease and tumorous cancer growths. Apples also contain both soluble and insoluble fiber, which promote heart and digestive health. The skin of an apple also contains a special flavonoid called quercetin, which reduces the risk of cancer.
- Artichokes: These are a disease fighting food, combating diabetes, heart disease and cancer all at once. It is the main carbohydrate source inulin that is known to help stabilize blood sugar levels which is important for the prevention of diabetes. Artichokes also have high choleretic activity meaning they promote bile secretion. Bile binds cholesterol, decreasing the formation of arterial plaque, in turn decreasing your risk of heart disease and stroke. The heart of an artichoke also provides a group of flavonoids called silymarin which are potent anti-inflammatories that help to ward off cancer.
- Asparagus: This is a great vegetable for people who are physically active. It supplies almost 66% of the daily recommended intake of folate, which is crucial for red blood cell synthesis and preventing iron deficiency anemia. In addition, it is high in vitamin K content which is important for chelating calcium to help build strong bones and prevent osteoporosis. Asparagus also contains a special kind of carbohydrate called inulin that promotes the formation of a health-friendly bacteria in our large intestine.
- Avocados:It’s no surprise that avocados have received a bad rap over the years, due to their whopping 31 grams of fat per avocado. Don’t fret though, 2/3 of this fat is of the monounsaturated variety which has been shown to help lower total cholesterol. In addition, avocados also pack powerful phytochemicals that fight against cancer and heart disease. Because of its high healthy fat content, avocados can help quickly satiate hunger which assists in weight loss.
- Bananas:These are an excellent source of energizing carbohydrate and potassium. This makes bananas a great post-exercise food choice for replenishing muscle and liver glycogen which can aid in the prevention of muscle cramps. They also provide vitamin B6 and other phytochemicals including Vitamin C and folate that help fight cancer and heart disease. Bananas contain a unique form of fiber to help provide good bacteria in your gut and colon.
- Bell peppers: These are one of the top 10 foods for supplying beta-carotene and vitamin C, making them an antioxidant powerhouse. Both of these antioxidants aid in post workout muscle recovery. Out of the peppers, the red and yellow have at least twice as much vitamin C and nine times the concentration of beta carotene than a green pepper. These antioxidant properties help to lower cholesterol build up on the arteries and fight the formation of nitrosamines, a cancer causing agent. These peppers also supply potassium and folate which protects the heart to keep it in tip top condition.
- Berries:These are nutritional powerhouses. Blueberries rank at the top in antioxidant activity compared with all other fruits and veggies. The blue color (anthocyanin) is the antioxidant responsible for helping reduce build up of bad cholesterol, decreasing the risk for heart disease, stroke and certain cancers. Strawberries and raspberries contain ellagic acid, which is responsible for improving heart health, blood pressure and preventing certain types of cancers.
- Broccoli: This is famous for its cancer fighting contents including flavonoids, terpenes, and phenolics. Sulforaphane, one of the cancer-preventing isothiocyanates, boosts the body’s defence against tumours and protects against many different types of cancers. Broccoli is also a heart-friendly food. The beta carotene, potassium and folate all promote a healthy heart function and are known to reduce the risk of heart disease. A special compound luetin is especially potent in reducing heart disease by eating away at plaque build up on artery walls. Lastly, Broccoli is another bone building vegetable containing over 100% of your recommended daily intake of vitamin K and 200% of your recommended daily intake of vitamin C.
- Brussel sprouts: These may not be everyone’s favorite side dish but these vegetable have been shown to reduce the risk of cancer, heart disease and osteoporosis. The high levels of vitamin C and beta-carotene help reduce the risk for developing cancer. Additionally, the potassium content lowers blood pressure, the soluble fibre lowers cholesterol, and the folate lowers homocysteine which causes plaque to build on artery walls. Finally, the calcium and vitamin K content helps to build strong bones and prevent osteoporosis. Many assume that all white vegetables have little nutritional value. However, cauliflower is a disease fighting powerhouse.
- Cauliflower: This is packed with vitamin C, folate, potassium and fibre which team up to prevent heart disease by lowering blood pressure, bad ‘LDL’ cholesterol and homocysteine levels. Cauliflower also provides pigments isothiocyanates and indoles that battle cancer by reducing tumour growth.
- Red Cherries: These have tons of antioxidants being rich in vitamin A and C as well as in its deep red anthocyanin pigments. These powerful anti-oxidants reduce the oxidative stress from a strenuous workout aiding in muscle recovery. Cherries are also full of fibre and potassium, which paired together, reduce the risk of cancer, heart disease and high blood pressure. The red pigments in cherries specially fights heart disease and stroke by blocking the oxidation of LDL cholesterol, reducing the inflammation that contributes to the build-up of plaque. Cherries also contain specific flavonoid called terpenoid that research shows is at the forefront of fighting cancer through reducing tumor growth.
- Citrus Fruits:Oranges, limes, lemons, grapefruit, kumquat and clementine’s are not only good sources of Vitamin C but they contain many other nutrients such as fiber, potassium, folate, Vitamin B-6, magnesium, thiamine, niacin and other phytonutrients. These naturally occurring compounds have been found to protect against many diseases. Consuming Vitamin C as part of diet rich in fruits and vegetables is associated with lower rates of disease.
- Cranberries: These are best known for their ability to ward off urinary tract infections. Large molecules called Alinked condensed tannins act as a coating to prevent bacteria from adhering to bladder walls, reducing incidence of infection. This same polyphenol prevent ulcers by inhibiting Helicobacter pylori from adhering to stomach lining and prevent dental plaque by keeping bacteria in the mouth from sticking to teeth. The rich red colour of cranberries helps fight heart disease by retarding the oxidation of LDL cholesterol, thinning the blood and reducing blood clots. Almonds are a nutrition packed nut. Like others nuts, it is high in fiber, monounsaturated fats and antioxidants like vitamin E. Almonds contain high amounts of magnesium important for circulation of oxygen in the blood which is crucial to optimum cardiovascular performance. They are also high in potassium which is important for heart function to increase endurance, as well as for muscle contraction, to promote strength and assist in a speedy recovery.
- Almonds: These are a nutrition packed nut. Like others nuts, it is high in fiber, monounsaturated fats and antioxidants like vitamin E. Almonds contain high amounts of magnesium important for circulation of oxygen in the blood which is crucial to optimum cardiovascular performance. They are also high in potassium which is important for heart function to increase endurance, as well as for muscle contraction, to promote strength and assist in a speedy recovery.
