By Claudine Bloom

Here are 13 foods (all readily available at supermarkets) which I believe are SUPER and that you should try and incorporate into your diet on a regular basis.

Healthy Food 1: Lemons
lemonsWhy They’re Healthy:
— Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase “good” HDL cholesterol levels and strengthen bones.
— Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Healthy Food 2: Broccoli

Why It’s Healthy:
— One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients.— The same serving also helps stave off numerous cancers.

Healthy Food 3: Dark Chocolate
Dark chocolateWhy It’s Healthy:
— Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.
— Cocoa powder is rich in flavonoids, antioxidants shown to reduce “bad” LDL cholesterol and increase “good” HDL levels.

Healthy food 4: Potatoes

Why they are healthy
— One red potato contains 66 micrograms of cell-building folate — about the same amount found in one cup of spinach or broccoli.
— One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Healthy Food 5: Salmon
SalmonWhy It’s Healthy:
— A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.
— A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss.

Healthy Food 6: Walnuts

Why They’re Healthy:
— Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.
— Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don’t skip the SPF!).

Healthy Food 7: Avocados
Avocado imageWhy They’re Healthy:
— Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.
— One has more than half the fibre and 40 percent of the folate you need daily, which may reduce your risk of heart disease.
– Great for your skin, hair

Avocado Oil: Is the new Olive oil, it heats to a high temperature is a very heat stable and one of the best possible oils for high-temperature frying, with all the health benefits!

Healthy Food 8: Garlic

Why It’s Healthy:

— Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.
— Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.

Healthy Food 9: Spinach

spinachWhy It’s Healthy:
— Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.
— Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Healthy foods 10: Flaxseeds

Why it’s Healthy:
A tablespoon of ground flaxseed sprinkled over cereal or yogurt provides an easy 2.3 grams of fiber, often more than what’s in the cereal itself. But flaxseed is most revered for its lingans. These act like estrogen in the body, blocking estrogen receptors on cells and contributing to reduced rates of certain hormone-related cancers, such as breast cancer. Their anti-inflammatory power may also help keep conditions from acne to asthma at bay.

Healthy Foods 11: Cinnamon
CinnamonWhy it’s Healthy:
Cinnamon is one of the most powerful healing spices. It’s become most famous for its ability to improve blood sugar control in people with diabetes. The apple pie spice can help prevent blood clots and has antibacterial and anti-inflammatory properties. It has been shown to conquer E. coli, among other types of bacteria.
How much? As little as ¼ to ½ teaspoon of (1 to 2 mL) a day could cut triglycerides and total cholesterol by 12 to 30 percent.
Mix some in your porridge or cereal in the mornings

Healthy foods 12: Tea

Why it’s Healthy:
Tea is one of the most potent sources of antioxidants in nature (more potent than any fruit or vegetable).
Tea’s antioxidants offer protection from heart disease, stroke and cancer. They appear to protect against heart disease by slowing the breakdown of “bad” LDL cholesterol, preventing blood clots and improving blood vessel function. People who drink a cup or two of tea a day have a 46 percent lower risk of developing narrowed arteries.

Healthy foods 13: Beans
BeansWhy it’s Healthy:
Beans are in fact good for your heart, thanks in large part to their soluble fibre, which soaks up cholesterol so the body can dispose of if before it can stick to artery walls. Studies find that diets high in soluble fibre can cut total cholesterol by 10 to 15 percent. A recent study also ranked beans among the top antioxidant foods.

Claudines Kitchen

Providing cookery class at my home in Bovingdon.
07974070377

claudine_bloom@yahoo.co.uk
www.claudineskitchen.co.uk