Natural Cures & Superfoods for Dynamic Health!

Lets go over some lesser known Superfoods and there benefits:

We know that Wild salmon (Superfood)is rich in omega-3 fatty acids which counter the inflammation associated with arthritis and help lower blood fats (triglycerides)
that contribute to heart disease.

But did you know that Pacific oysters(Superfriend) also contain omega-3 and a mineral called selenium which has antioxidants properties that research shows may help prevent the cartilage damage that can lead to osteoarthritis..

(BE AWARE: some raw oysters are often contaminated with harmful bacteria.)

Other omega-3 rich food are:
Atlantic Mackerel (though not king mackerel because it is shown to have a high mercury count)
Anchovies
Sardines fresh or canned
Walnuts
Flaxseed

Wheat germ is another great source for selenium as well as a cholesterol lowering plant sterols, along with magnesium(for healthy blood vessels) and vitamin E.

Pumpkin is rich in beta-carotene and beta-cryptoxanthin, these antioxidants help reduce the risk of osteoarthritis and rheumatoid arthritius.

Onions contain high levels of quercetin, an antioxidant that has anti inflammatory effects.

Fortified skim milk has siqnificant amounts of vitamin D which helps preserve cartilidge.

Garbanzo Beans are rich in soluble fiber and magnesium together they lower blood pressure and ldl cholesterol.

We know that Spinach is a Superfood as a rich source of the antioxidant lutein but do you know its superfriends?

Bell peppers in any color are rich in lutein as well as vitamin C which may help reduce the risk of cataracts macular regeneration, other superfriends are summer squash, turnip, mustard greens, kale and brussel sprouts.

Sunflower seeds are also an excellent source of viatmin B niacin, this nutrient may prevent cataracts by promoting blood vessel health..they also contain the mineral zinc which is critical for for retina health.

Honorable mentions are asparagus contains vitamin E as well as lutein, sweet potatoes is an excellent source of beta carotene,as is carrots, cantaloupe and apricots.

Many people think popping a multi-vitamin supplement to get their nutrients is just as good as what comes from real foods.

They don't realize that it is far better to get vitamins and minerals from natural foods and juices.

Our bodies utilize the vitamins and minerals from real foods more efficiently.

And most people find it much easier to select a variety of whole foods they enjoy eating instead of trying to make heads or tails of the entire selection of vitamin and mineral supplements that are available.

And any of us who've swallowed a multi-vitamin or a mineral supplement can say without a doubt that the taste leaves a lot to be desired

Supplements are also difficult for our bodies to break down and use, making it difficult to get the full punch from the vitamins and minerals they contain.

Conversely, by consuming plenty of nutrient-dense food to get the equivalent means the nutrients are going to be easier for the body to process and utilize, and less likely to be wasted. We are also processing nutrients throughout the course of the day when we obtain them from food, instead of just getting them from the 'one a day' approach.

Many of the supplements available today use fillers and binders to hold them together, plus coatings on the tablets themselves. These are products the body does not need and will not use. Some people find they are allergic to the dyes and fillers used in vitamin pills.

However, the body uses the fiber that binds fruits and vegetables. Often the "skin" of a vegetable, like the potato, is the most nutritious part. In addition, sometimes the vitamin and mineral supplements can upset our stomachs, making taking them even more difficult the next day.

In many cases, combining supplements can counteract their effectiveness and can produce stomach upset when dealing with the taste and smell of some supplements. On the other hand, a variety of fruits and vegetables enhance the flavor of a nutritious meal and their fiber aids digestion.

If you're looking to lose weight, eating fresh food is vital to a weight loss plan.

Also, eating fresh fruits and vegetables help hair, skin and teeth stay attractive and healthy. And when you think about it, fruits and vegetables are the original 'to go' food.

It's simple to grab for an orange, apple, banana, grapes, or quickly toss a few vegetables together for a salad to take to work.

So when you're looking for well-balanced, healthy, reliable nutrition, don't reach for the bottle. Reach for the food!

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Experts say there are two basic categories of foods that can be considered "keeping it off superfoods" because they fill your tummy without piling on the calories: fruits and vegetables.

And the nutrient that gives fruits and vegetables that 'staying power?' Fiber.

So, if fruits and vegetables are the "keeping-it-off superfood groups," fiber may well be the "keeping-it-off super-nutrient."

Protein is another super-nutrient.

It's becoming more scientifically accepted that protein may help to curb appetite.

Protein also offers staying power, and can slightly boost your metabolism in the process.

But it's imperative that you choose your proteins wisely, because like all other foods, if you're eating more than your body needs, it'll show up on the scale as a gain, instead of a loss.

The following superfoods are smart, low-calorie choices that will benefit your weight loss efforts:

Green Tea - Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger Weight Loss by stimulating the body to burn calories and mildly decrease body fat. So indulge in either a hot cup or a nice tall iced glass of green tea.

Broth - or tomato-based soup - Soups can help reduce hunger before meals and increase your feeling of fullness.

Low-calorie green salads - Having a low-calorie salad - which is not defined as one that's loaded with croutons, high fat dressings, and cheese - as a first course can help you feel full, thereby reducing how much you eat with your main course.

Wisely choose your ingredients, and its high fiber content can be the key to helping you fight cravings later in the day.

Yogurt - Including dairy products as part of your healthy diet may promote your weight loss efforts. Choosing a light yogurt may help you fight off hunger pangs due to its combination of protein and carbohydrate.

Beans - A great combination of fiber and protein, beans help you feel full longer, which means they may work to curb your between-meal appetite.

Water - Water is your body's lifeblood, and you should be drinking it through your day. It's a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or even in your cucumber.

In addition to helping flush toxins from the body, it can also help you feel full. So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.

High-Fiber, Whole-Grain Cereal - Whole grains in general help boost fiber and the nutritional value of your meal.

One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack.

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We've all had days when we didn't feel like we were 'on our game.'

And as we age, both our bodies and our brains grow old as well.

By making smart food choices though, we can preserve our precious gray matter longer and improve brain function.

Here are some brainy choices for keeping our noggins in tip-top shape.

Blueberries have been shown to shield the brain from stress, dementia, and Alzheimer's disease.

Research has also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills.

Avocados, though considered a 'fatty fruit,' contribute to healthy blood flow and decreased blood pressure, lessening the chances of developing hypertension, which can lead to a stroke.

Deep-water fish, such as salmon is a wise, freshwater fish choice. It's abundant in omega-3 essential fatty acids, which are essential for healthy brain function.

Nuts and seeds are good sources of vitamin E, an important vitamin needed by your brain to stave off declining cognitive functions. Cashews, peanuts, walnuts, sunflower and sesame seeds and almonds are all great choices.

Whole-grain breads, brown rice, and oatmeal also contribute to a healthy brain by reducing the risk for cardiac disease. By promoting a healthy heart and improved blood flow, the brain is sure to thrive via excellent oxygen and nutrient delivery through the bloodstream.

Complex carbohydrates also supply the brain with a steady stream of glucose that enhances brain function. It's important to avoid simple carbohydrates often found in junk food because the glucose gives the brain a short-lived sugar high, often followed by a crash that makes you feel hungry and tired.

Freshly brewed tea also has potent antioxidants, especially the class known as catechines, which also promotes healthy blood flow. Since black teas do contain caffeine it's important to use it sensibly.

Dark chocolate has powerful antioxidant properties, contains several natural stimulants, which enhance focus and concentration, and encourages the production of endorphins, which helps improve mood.

Again, moderation is the key.

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Heartburn and indigestion make millions of people miserable.

Continuous digestive problems can be a symptom of overeating, bad food choices or something more serious. Thankfully simple changes in the foods you eat can provide relief.

A number of foods can trigger heartburn or indigestion by relaxing the band of muscles at the end of your esophagus so it can't keep out stomach acid.

By avoiding spicy foods with black pepper or chili powder, garlic and raw onions, citrus foods like tomatoes, oranges, and grapefruit, fried or fatty foods, alcohol or anything with caffeine such as coffee, tea, soft drinks, heartburn and indigestion can be greatly lessened or avoided.

For overall healthy digestion and to minimize acid reflux, make sure you get plenty of fiber from a variety of vegetables, non-citrus fruits, and whole grains.

Drink enough fluids to help your body absorb important nutrients and lubricate food waste, and use low-fat methods when cooking. Try drinking herbal chamomile tea after dinner or before bedtime, as it's believed to have a calming effect on the stomach.

Smaller but more frequent meals can also help decrease heartburn and indigestion episodes. Be sure to eat your meals and snacks in a calm, relaxed atmosphere where there's little if any noise or distractions.

Wear properly fitting clothing that isn't tight in the waist and abdominal area, and don't lie down immediately after eating a meal.

Make your morning meal oatmeal. It's high in fiber, low in saturated fat and cholesterol and when combined with skim milk, gives you a calcium-charged boost to your day.

By adding blueberries or raisins you'll be adding some extra iron and potassium into the mix for a well-balanced meal.

You can't beat turkey if you want a lean, nutrient-packed protein source that'll be easy on your stomach.

Turkey is high in niacin, which helps lower cholesterol levels in the blood.

Chicken without the skin is also a terrific low-fat source of protein. Both are easy to cook either indoors or out.

Apples and grapes are low in saturated fat, cholesterol, and sodium, and are a great non-citrus fruit choice for vitamin C and fiber.

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Flushing the fat?

As crazy as the concept might sound, the Fat Flush Plan can help you reshape your body while detoxifying your system.

This low-carbohydrate, three-phase diet regimen was created by nutritionist Ann Louise Gittleman, Ph.D., C.N.S.

Phase 1 of the plan, called The Two-Week Fat Flush, lasts 14 days and is designed to jump-start weight loss.

Phase 2, The Ongoing Fat Flush, helps you continue to lose weight, and Phase 3, The Lifestyle Eating Plan, focuses on maintenance.

The Fat Flush Plan was designed to increase metabolism, flush out bloat and to boost the fat burning process.

At the core of the plan is the commitment to promote a balanced lifestyle and encourage simple healthy habits that seem to have gone by the wayside in our modern and hectic everyday life.

Every aspect of each phase of the plan is focused on accomplishing this goal: helpful essential fats, amounts of protein, antioxidant-rich vegetables, moderate amounts of fruits, calorie-burning herbs and spices, cleansing diuretic beverages, exercise, journaling and even sleep are addressed.

The Two-Week Fat Flush is based on an average of 1,100 to 1,200 calories daily, and is designed to jumpstart weight loss for dramatic results. It will transform your shape by accelerating fat loss from your body's favorite fat storage areas - your hips, thighs and buttocks.

The Ongoing Fat Flush is the next step for those individuals who have additional weight to lose but who also want to pursue a more moderate cleansing program and enjoy a bit more variety in food choices while still losing weight.

This part of the program is designed for ongoing weight loss, with approximately 1,200 to 1,500 calories each day. This is the phase that will be followed until you reach your desired weight or size.

The Lifestyle Eating Plan is your maintenance program for lifetime weight control. This phase offers over 1,500 calories daily, providing a basic lifelong eating program designed to increase your vitality and well-being for life.

You'll add up to two dairy products and up to two additional friendly carbs. Phase 3 friendly carbs include more choices from a variety of starchier veggies and nongluten hypoallergenic grains.

Foods are always introduced one at a time to make sure there are no allergic reactions and you're your body tolerates the food well.

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Many people believe that the primary cause of osteoporosis is the lack of calcium in their diet.

However, in the overall picture, calcium is only a small piece of the puzzle.

Though calcium supplements can certainly help, there are other dietary concerns that need to be examined.

Actually, the primary dietary cause of osteoporosis is the eating foods that are highly acidic in nature, such as refined white sugar, refined white flour, high-fructose corn syrup, soft drinks, cookies, candies, sweets, desserts, and anything containing sweeteners.

The over-consumption of these products causes the pH level in your blood to become very acidic.

In an attempt to counterbalance this, your body reaches out for any calcium and magnesium it can find, and releases those into your bloodstream in an attempt to keep the pH level at a healthy balance.

Therefore, with every soft drink, candy, cake and goodie you indulge in, you are robbing your skeleton of its bone density.

The calcium and magnesium the body harvests in an attempt to counteract this acidic environment gets passed through your kidneys, where it can also contribute to kidney stones and exits your body through your urine.

To prevent losing your bone mass to dietary causes, simply avoid consuming any white flour, processed sugars, added sugars, soft drinks, sweets, candies, breads, or any other ingredients that are made with refined carbohydrates.

In addition, certain superfoods, like broccoli, cabbage, celery and other dark green leafy vegetables help keep the pH balance in a healthy equilibrium.

You need to get plenty of calcium and magnesium from healthy sources such as organic, plant-based vitamins.

You also need to supplement your diet with various sea vegetables, which are naturally alkaline. Those include seaweed, kelp, and many others. Sprouts are also an awesome superfood choice.

The

With some thought and planning, it's easy to make these nutrient-dense foods part of your daily diet.

With choices from virtually every food group, you'll soon be well on your way to arming yourself to battle the pain of arthritis and begin to manage it from the inside out.

Salmon is among the richest sources of healthy fats, making it an ideal source of omega-3 fatty acids. In addition, salmon contains calcium, vitamin D, and folate.

Besides helping with Arthritis, eating salmon may protect the cardiovascular system by preventing blood clots, repairing artery damage, raising levels of good cholesterol, and lowering blood pressure.

Commonly referred to as one of nature's 'perfect foods,' bananas are perhaps best known for packing potassium, but they're also good sources of arthritis-fighting vitamin B6, folate, and vitamin C.

They're easy for your body to digest, and since they're a great source of soluble fiber, they are an important player in your weight loss efforts, because you fell full after eating one without consuming a large number of calories.

If you are in need of vitamin C but aren't a big fan of citrus fruits, reach for a green pepper.

A single green pepper contains 176 percent of your daily needs for vitamin C -- and colorful red and yellow varieties have more than double that amount. That makes them richer in C than citrus fruits, but sweet peppers are also excellent sources of vitamin B6 and folate.

Vitamin D is a tough one to come by in foods, but shrimp fills that bill, since they have about 30 percent of the daily recommended amount in about three ounces - much more than a cup of milk.

Shrimp also contains omega-3 fatty acids and vitamin C, along with other nutrients essential for general health, including iron and vitamin B12.

Hard or soft, fresh or ripened, cheese in all its variety is an excellent source of calcium for bones, and protein for muscles and other joint-supporting tissues.

Cheese can be easily sliced to put on a cracker or a sandwich, grated into your favorite recipe, or eaten alongside an apple or pear for a fresh, quick snack.

Green tea contains hundreds of powerful antioxidant chemicals called polyphenols and has been cited for helping prevent problems ranging from cancer to heart disease.

But studies also suggest green tea may help prevent or ease symptoms of rheumatoid arthritis.

Recent research shows that specific chemicals in foods -- such as sulforaphane, a phytochemical in broccoli -- work with your genes to ratchet up your body's natural defense systems, helping to inactivate toxins and free radicals before they can do the damage that leads to cancer, cardiovascular disease, and even premature aging.

And the hope for the future is to be able to tell someone what diseases or maladies they are might be genetically predispositioned to early on, so their diets can be focused accordingly.

We'll know which ones to add, which ones to avoid, and be able to take a proactive role in preventing or deterring a genetic disease.

In the meantime, many foods have been determined to pack a punch to the aging process.

Lycopene, the pigment that makes tomatoes red, also appears to reduce risk for cardiovascular disease, some cancers, and macular degeneration. It's also been associated in greater self-sufficiency in elderly adults.

While fresh tomatoes have a good hit of lycopene, the most absorbable forms are found in cooked tomato products, such as spaghetti sauce and soup and prepared salsas. Pink grapefruit, guava, red bell peppers, and watermelon are also rich in lycopene.

Eating at least two cups of orange fruits like sweet potatoes, squash and carrots boosts intake of beta-carotene, which converts to vitamin A, essential for healthy skin and eyes, and which may also reduce the risk of some cancers, cardiovascular disease, and osteoporosis.

Lutein and lycopene, also found in orange produce, also help reduce the risk of macular degeneration and may protect skin from sun damage and even reduce wrinkling as well. Mangos and cantaloupes are also beta-carotene endowed.

And if you don't do anything else to change your diet, eat your dark leafy greens. They have been showed to significantly reduce your risk for heart disease and may also save your eyesight.

Dietary guidelines advise at least three cups of greens a week. Frozen or bagged is as good as fresh.

Don't forget the mental aging process either. The heart-healthy omega 3 fatty acids have also recently been shown to keep your brain sharp.

A recent study found that a higher intake of fatty fish significantly reduced mental decline. If fresh fish isn't an option, go for canned tuna, salmon, and sardines.

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Menopause is a tough transition for many women.

It usually begins to occur in late middle age when the efficiency of the ovaries begins to decline.

Problems associated with the related estrogen deficiency that occur may include arteriosclerosis, osteoporosis, decreased skin elasticity and changes in the sympathetic nervous system that result in "hot flashes."

However, by including the following superfoods in your everyday diet, symptoms can be alleviated, memory power maintained, and osteoporosis prevented.

Tofu is an excellent protein alternative for meat and it can be very helpful in lowering your cholesterol and preventing heart disease. Tofu and other soy products may also help lessen the side effects of menopause, such as hot flashes.

Recent studies have shown that fiber can help reduce your risk of colon and other types of cancer, as well as diverticulosis. Women need approximately 30 grams of fiber each day.

Navy beans come in at 19 grams, so they're a wonderful choice. Use them in your chili or soups, or try them for a nutritious side dish instead of the usual pasta or rice.

As we grow older, we may find that our memory begins to slip a bit, and we find ourselves forgetting things. By eating blueberries, we might actually be able to curb that short-term memory loss. Toss them on top of some plain yogurt for a great breakfast or snack choice.

Yogurt, which is loaded with calcium, can help prevent osteoporosis. As an added bonus, it can help strengthen your immunity and support your weight loss efforts. Choose yogurts that contain high amounts of good bacteria such as acidophilus, which can also help prevent yeast and urinary tract infections.

Avocados are high in antioxidants such as vitamin E, which is important element to protecting both your vision and skin.

They also contain monosaturated fats, which have been shown to improve the condition of hair and skin, which can suffer when a woman goes through menopause.

Chunk up a nice ripe avocado for a delicious guacamole dip, or even try them on your sandwich with a tomato.

Try also to avoid drinking a large amount of caffeinated drinks each day, and boost your body's vitamin C absorption by teaming an orange with an iron-rich food like whole-grain oatmeal.

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The prostate gland has a reputation as a health destroyer.

Hypertrophy of the prostate gland, which affects nearly every elderly male, strangles the urethra.

This troublesome condition makes urination difficult and increases the risk of bladder infections and kidney damage.

However, there are many superfoods that may already be a part of your everyday diet that can help thwart the onset of prostate problems.

Tomatoes, watermelons, red grapefruit, papaya and red berries are all great sources of lycopene, a health-promoting plant pigment known for its cancer-battling ability. It also promotes a strong immune system and helps support prostate health in men.

Though fresh are always an excellent option, the lycopene in cooked tomatoes is actually absorbed more readily by the body. It's also your ally in the battle against heart disease.

Quercetin, a flavonoid that forms the backbone of many other flavonoids, may have positive effects in combating or helping to prevent many different types of cancer, including prostate. It also acts as an antihistamine and has anti-inflammatory properties, which may be helpful in relieving the pain of an inflamed prostate.

Foods rich in quercetin include apples, black & green tea, onions, raspberries, red wine, red grapes, citrus fruits, broccoli & other leafy green vegetables, and cherries.

Quercetin can also be found in honey and sap, including the type from eucalyptus and tea tree flowers.

It's important to remember to get a healthy balance of foods to keep your prostate healthy, including antioxidants, vitamin E from nuts and seeds, and drink plenty of clear fluids to help flush the bladder.

Try to avoid caffeine, alcohol, and spicy foods. Keeping your weight in check will also help maintain a healthy prostate.

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We've all learned through the years that a well-balanced diet is healthy for our body and critical for optimal health and performance.

Our hair is no different. A mixture of protein, complex carbohydrates, vitamins, minerals and iron are all required for healthy, strong hair.

Good hair nutrition begins with getting enough protein, which is the building block of your hair.

Then you need complex carbohydrates to help assemble the proteins for hair growth.

Other important vitamins and minerals include B complex, which is associated with energy production and building good hair and skin issues, folic acid, B12, and zinc.

Hair follicles can have low energy levels just like we do. Therefore, it's very important that you eat a high protein mean at the start of each day.

Consider the following food choices for breakfast and the other daily meals in order to give you hair the healthiest opportunity to grow and thrive.

If you don't have high cholesterol, try eating red meat twice per week. It has the protein your hair needs, but also is full of B vitamins, iron and zinc, which are all important for healthy hair.

Bacon is another great choice as it's also full of B vitamins, zinc and protein, but since it's also high calorie, it's not the best choice if you're also trying to lose weight.

Eggs and egg whites are another great protein option, especially for vegetarians or those who cannot eat red meat or bacon due to dietary restrictions.

Salmon is another great protein choice, and works great for breakfast, lunch or dinner. You'll find it's also full of B vitamins, including B12, and other vitamins and minerals.

Just be sure to keep in mind that you should also have complex carbohydrates, which feed you energy over a longer period of time than refined carbohydrates, with your protein source at meals.

Brown short-grain rice is an ideal form. It's also a good source of B vitamins and some fiber.

Whole grain choices complement your protein consumption by helping organize the proteins for the hair to utilize for optimal growth and health.