Doctor Baltuska’s Favorite Sweet 16 Superfoods
“Every time you eat or drink, you choose health or disease”
Superfood- A nutrient-rich food that is considered to be especially beneficial to your health and well-being. Research studies help these foods earn their “super” title by demonstrating their positive effects on health.
1. Avocado
Voted healthiest food by nutritionists around the world, avocados are actually classified as a fruit. They are rich in monounsaturated fat that is easily burned for energy. They also provide close to 20 essential health-boosting nutrients, including magnesium, potassium, vitamin E, many B-vitamins, and folic acid. Research has found avocados to help optimize cholesterol levels within as little as one week! They contain compounds that inhibit and destroy cancer cells and protect against liver damage. The greatest concentration of beneficial carotenoids is in the dark green fruit of the avocado, closest to the peel, so use the “nick and peel” method to maximize the benefits from your avocado.
2. Coconut oil
The healthiest oil you could ever consume. Anti-bacterial, anti-viral, and anti-fungal. The political and economical propaganda in the past might cause you to be hesitant, but don’t be scared to eat spoonfuls of this superfood everyday. It is so versatile, it has countless other uses, from topical beauty applications, to oral health and first aid treatments, to general household cleaning and sanitizing.
3. Coffee
Coffee lowers your blood glucose level and increases the metabolic activity and quantity of healthy bacteria in your gastrointestinal tract. Fresh coffee from organic, whole beans that are pesticide-free can help keep your brain and muscle tissue young. Adding milk, creamer and sugar as the popular commercialized convenient stores do completely ruins all of the wonderful health benefits and value you receive from coffee. Consume coffee in moderation prior to exercising in order to maximize health benefits. Dark roast coffee beans are richer in beneficial compounds and lower in caffeine than lighter roasts.
4. Kale
The quality and quantity of vitamins in kale are matched by no other vegetable. It’s potent antioxidant activity aids in DNA cell repair while slowing the growth of cancer cells. Kale is “the beef” of the vegetable world with plenty of iron, protein, and calcium. It’s anti-inflammatory capabilities are unrivaled among other leafy greens. It also has Omega-3 AND Omega-6 fatty acids. What a superfood!
5. Walnuts
Walnuts are good sources of plant-based omega-3 fats, natural phytosterols and antioxidants that are so remarkably powerful at free-radical scavenging that the FDA has gone as far as calling walnuts “drugs”. Plus, walnuts help reduce the risk of prostate cancer and breast cancer. They’ve also been shown to reverse brain aging and boost heart health in people with diabetes.
6. Almonds
The skin of almonds are rich in antioxidants including phenols, flavonoids and phenolic acids, which are typically associated with vegetables and fruits. Nut eaters gain several health benefits compared to non-nut eaters, including lower weight and systolic blood pressure, decreased waist circumference, and a lower risk of diabetes and metabolic syndrome. Choose nuts that are organic and raw and avoid those that are coated in salt or sugar to boost your overall health.
7. Sweet Potatoes
The only food with more Vitamin A than a sweet potato is a cow’s liver. A surprising fact from mother nature reveals that even though they are high in sugar content, sweet potatoes actually help regulate blood sugar levels in a mysterious way. Don’t be afraid to cook them because unlike other vegetables, the heat releases more vitamins and minerals which are then more accessible to our body. Both Anti-inflammatory AND anti-obesity, this is the perfect “medicine” for the Standard American Diet.
8. Dark Chocolate
Chocolate contains anandamide, which means “bliss,” and is a neurotransmitter in the brain that temporarily blocks feelings of pain and anxiety. The caffeine and theobromine in chocolate have been shown to produce higher levels of physical energy and mental alertness while, counter-intuitively, lowering blood pressure in women. To reduce your cortisol stress hormone levels, eat one-and-a-half ounces of dark chocolate a day for 2 weeks.
9. Pomegranates
A symbol of prosperity, pomegranates contain all 3 different types of antioxidant polyphenols whereas other fruits only contain one or two. Effective in reducing the risk of heart disease, and suggested by nutritionists around the world to aid in weight loss and cholesterol level control, pomegranates are seemingly to-good-to-be-true.
10. Kefir
If you have not heard already, this is one of my absolute favorites. I am so jazzed about this superfood that I have been hosting “How to prepare Kefir” demonstrations around town. Beneficial bacteria in fermented foods help boost your overall nutrition, support digestion, and increase B vitamins, omega-3 fatty acids, digestive enzymes, and improve your immune system. Probiotics are in the spotlight of cutting edge research. Healing practitioners of all walks of life are utilizing them to treat every symptom across the spectrum of the human condition. You cannot sustain optimal health with a diet lacking in probiotics. This is nature’s probiotic.
11. Blueberries
Researchers at the USDA Human Nutrition Center have ranked blueberries #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables. Blueberries are associated with numerous health benefits including protection against heart disease, urinary-tract infections, cancer, age-related health conditions, and brain damage from strokes. Be sure to enjoy blueberries in their raw, natural state without heating or freezing them, as to obtain all of the health benefits.
12. Chia seeds
An ancient superfood used by Aztecs and Mayans, chia seeds were the basic survival ration of warriors. Just one tablespoon was believed to sustain an individual for 24 hours. The Aztecs also used chia medicinally to stimulate saliva flow and to relieve joint pain and sore skin. Chia is very rich in omega-3 fatty acids and the seeds antioxidant capabilities don’t deteriorate and can be stored for long periods without becoming rancid. Contrary to popular belief, they do not have to be ground to make their nutrients available to the body. Chia seeds also provide fiber, calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.
13. Eggs
Mother Nature’s perfect protein. Eggs contain high quality proteins, fats, vitamins, and minerals. (Even anti-oxidant properties if eaten raw.) Unfortunately, not all eggs are created equal. To get the most out of your eggs, choose the organic, free range option. Many people believe that they are allergic to eggs. Most often these people are actually allergic to what happens to the egg protein when heated and have no trouble when consuming them raw. Again, it is only safe to consume raw eggs when in the organic, free range form.
14. Broccoli
Our intestinal lining contains receptor sites for cruciferous vegetable phytonutrients contained in broccoli. When these receptors are activated, a biochemical cascade of events ensues that turbocharges our immune system. Eat raw broccoli to keep these receptor sites full for your optimal health and wellness. This superfood contains amazing compounds that heal the body and prevent cell damage. Try your best not to heat this veggie, because cooking broccoli literally burns away the health benefits.
15. Wild caught salmon
Eating oily fish once or twice a week may increase your lifespan by more than two years, and reduce your risk of dying from cardiovascular disease by 35 percent. Fish have always provided the best source for the animal-based omega-3 fats EPA and DHA. Be sure to pay the extra money for wild caught Alaskan salmon to gain the health benefits. Farm raised fish are fed foods that a fish would never EVER come into contact with naturally and seriously alter the nutritional content of the flesh.
16. Bananas
All this wellness, prepackaged by Mother Nature, and ready to eat on the go in the perfect portion size. They contain potassium, vitamins A, B, C, fiber, flavonoids, and antioxidants. Historically used to calm all different kinds of unwanted symptoms including: upset stomach, morning sickness, stress, heartburn, constipation, PMS, and poor brain function. Just like apples, one-a-day will help keep the doctor away.
Health/Liability Disclaimer: These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease. Contact your health care professional for medical advice.
