SUPER FOODS - EASY CHOICES

Superfoods - Super Foods 

This is a list of Superfoods - it is not exhaustive and open to grow.





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• AVOCADO A synergy of: Monounsaturated fatty acids, fiber, magnesium, folate, vitamin E, carotenoids, glutathioine, beta-sitosterol, chlorophyll, polyphenols, lutein
  
  Other good choices:Asparagus, artichokes, extra virgin olive oil
  
  Try to eat: 1/3 to ½ of an avocado multiple times weekly
• BEANS A synergy of: Low-fat protein, fiber, B vitamins, iron, folate, potassium, magnesium, phytonutrients
  
  Other good choices: Pinto, navy, great northern, lima, garbanzo (chickpeas), lentils, green beans, sugar snap peas, and green peas
  
  Try to eat: At least four ½ cup servings per week
• BLUEBERRIES A synergy of multiple nutrients and phytonutrients, polyphenols (proanthocyanins,
  anthocyanins, quercetin, catechins), salicylic acid, carotenoids, fiber, folate, vitamin C, vitamin E, potassium, manganese, magnesium, iron, riboflavin, niacin, phytoestrogens
  
  Other good choices: Purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries,cherries, and all other varieties of fresh, frozen, or freeze-dried berries
  
  Try to eat: 1 to 2 cups daily
• BROCCOLI A synergy of: Sulforaphane, indoles, folate, fiber, calcium, vitamin C, beta-carotene, letein/zeaxanthin:
  Other good choices: Brussels spouts, cabbage, Kale, turnips, cauliflower, collards, bok choy, mustard greens, swiss chard
  
  Try to eat: ½ to 1 cup most days
• CINNAMON A SuperSpice - try to incorporate daily
  
  Other great health promoting spices: sage, oregano, thyme, rosemary, fennel, turmeric, caraway, anise, coriander, cumin & tarragon
• EXTRA VIRGIN OLIVE OIL A synergy of Monounsaturated fatty acids, vitamin E, carotenoids, polyphenols, phytosterols
  
  Other good choices: Coconut oil
  
  Try to eat: About 1 tablespoon most days
• DARK CHOCOLATE A synergy of: Polyphenols
  

  
  
  Make Sure it is the best Chocolate you can get

  
  

  
  

• GARLIC A synergy of Organosulfur compounds (75 total, with allicin the most active), saponins, polyphenols, selenium, arginine, vitamin C, potassium
  Other good choices: Scallions, shallots, leeks, onions
  
  Try to eat: "To taste" multiple times a week
• HONEY A synergy of: 181 different substances including: polyphenols, salicylates, oligosaccharides
  
  Other good choices: None
  
  Try to eat: 1-2 teaspoons multiple times a week
• KIWIA synergy of: Vitamin C, Folate, vitamin E, potassium, fiber, carotenoids (primarily lutein/zeaxanthin), polyphenols, chlorophyll, glutathione, pectin
  Other good choices: Pineapple, guava (any variety)
  
  Try to eat: Multiple times a week
• LOW-FAT or NONFAT YOGURT: A synergy of: Live active cultures, complete protein, calcium, B2 (riboflavin), B12, potassium, magnesium, zinc, conjugated linoleic acid
  
  Other good choices: Kefir, soy yogurt
  
  Try to eat: 1-2 cups most days
• OATS A synergy of: Fiber, beta glucan, protein, magnesium, potassium, zinc, copper, manganese, selenium, thiamin
  
  Other good choicesWheat germ, ground flaxseed, brown rice, barley, whole wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, kamut, yellow corn, wild rice, spelt, couscous
  
  Try to eat: Whole-grain foods that contain a daily minimum of 10 grams of whole-grain fibre daily
• ORANGES A synergy of: Vitamin C, fiber, folate, limonene, potassium, polyphelols, pectin
  
  Other good Choices: Lemons, white and pink grapefruit, kumquats, tangerines, limes
  
  Try to eat: 1 serving daily
• POMEGRANATES
  A synergy of: Vitamin B6, vitamin C, polyphenols, potassium
  
  Other good choices: Plums
  
  Try to eat: 4 to 8 ounces of 100% pomegranate juice multiple times a week or any amount of seeds
• PUMPKIN A synergy of: Alpha-carotene, beta-carotene, fiber, vitamin C, vitamin E, potassium, magnesium, pantothenic acid
  
  Other good choices:
  Carrots, butternut squash, sweet potatoes, orange bell peppers
  
  Try to eat: ½ cup 5-7 days a week
• SPINACH Synergy of multiple nutrients/phytonutrients, lutein/zeaxanthin, beta-carotene, plant-derived omega-3 fatty acids, glutathione, alpha-lipoic acid, vitamin C, vitamin E, B vitamins (thiamin, riboflavin, B6, folate), minerals (calcium, iron, magnesium, manganese, zinc),
  polyphenols, betaine, coenzyme Q10
  
  Other good choices: Kale, collard, swiss chard, arugula, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers, seaweed
  
  Try to eat: 1 cup steamed or 2 cups raw most days
• Strawberries - provide a good synergy of vitamins and minerals and phytochemicals. Try to eat them in season and eat 10-15 at a time.
• TEAA synergy of:Flavonoids, fluoride
  
  Varieties: Black or green
  Try to eat: 1 to 4 cups daily or more
• TOMATOESA synergy of:Lycopene, vitamin C, alpha-carotene, beta-carotene, lutein, zeaxanthin, phytuene and phytofluene, potassium, B vitamins (B6, niacin, folate, thiamin, pantothenic acid), chromium, biotin, fiber
  
  Other good choices:Red watermelon, pink grapefruit, Japanese persimmons, red-fleshed papaya, strawberry, guava
  
  Try to eat:1 serving of processed tomatoes or varieties listed above per day and multiple servings per week of fresh tomatoes
• TURKEY (skinless Turkey Breast) A synergy of: Low-fat protein, riboflavin, niacin, vitamin B6, vitamin B12, iron, selenium, zinc
  
  Other good choices:
  Skinless chicken breast
  
  Try to eat: 3 to 4 servings a week of 3 to 4 ounces
• WALNUTS A synergy of: Plant-derived omega-3 fatty acids, vitamin E, magnesium, polyphenols, protein, fiber, potassium, plant sterols, vitamin B6, arginine, resveratrol, melatonin
  
  Other good choices: Almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia
  nuts, pecans, hazelnuts, cashews
  
  Try to eat: 1 ounce, 5 times a week
• WILD SALMON A synergy of: Marine-derived omega 3 fatty acids, B vitamins, calcium (when canned with bones), selenium, vitamin D, potassium, protein, carotenoids
  
  Other good choices:
  Halibut, canned albacore tuna, sardines, herring, trout, sea bass, oysters, and clams
  
  Try to eat: 3-4 ounces 2 to 4 times a week
• Fresh Fruit - almost every form of fruit picked off a tree when it is ripe should be classified as a super food. There are a few exceptions but very few.

Superfoods to Help you Sleep 

1. Bananas
   
   Bananas are a delicious sleepy time fruit. They balance melatonin and serotonin levels, which are the neurotransmitters necessary for deep sleep. They also contain magnesium, which is a muscle relaxant.
2. Flaxseeds are a rich source omega-3 fatty acids, which make them a natural mood lifter. They are one of the 7 super foods for a good night's rest.
3. Almonds
   
   A handful of my favorite food can help one relax and unwind because they contain the snooze helping nutrients tryptophan and magnesium.
4. Oatmeal
   
   Oats are a rich source of sleep inducing melatonin
5. Potatoes
   
   Potatoes contain tryptophan, which will ensure you get your ZZZZZZZZs.
6. Honey
   
   While sugar is stimulating, honey helps the brain to turn off because it contains orexin, a recently discovered neurotransmitter that's linked to alertness.
7. Chamomile tea
   
   Chamomile is a mild sedative that calms and relaxes, making it the perfect natural antidote for restless minds and bodies