Friday, January 28, 2011

13 new superfoods

I love the lists of superfoods that nutritionists write up on and put on the internet to share with all of us. See note below Chatelaine heading encouraging you to post it for others to read. I wanted to diarize it on here so that I can refer to it and start using these foods on a more regular basis. #13 is already incorporated as I've been switching oatbran for oatmeal for some of my morning breakfast fare.  I'll be posting my favorite  recipe for  breakfast oatbran muffins later this week.  And in accordance with the listed superfoods I should probably be adding raspberries and/or prunes to these little gems.  A few omega-3 friendly walnuts and/or pecans would also boost the nutritional value. In the meantime peruse the list below and add some to your weekend shopping list.

13 new superfoods you should start eating now!

This year's hot list of nutritional powerhouses includes beets and prunes.

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Chatelaine - Wed, 26 Jan 7:00 PM
By Megan MacMillan, RHN
15 new superfoods you should start eating now

1. Raspberries Fresh raspberries rule for fibre, with twice as much (8 g per cup) as blueberries have, and frozen ones contain double the vitamin C of frozen blueberries. They score extra points as one of the best sources of ellagic acid, a powerful antioxidant thought to inhibit cancer-cell formation.
2. Beets A great source of folate, which guards against birth defects, beets may help detoxify carcinogens and relieve inflammation. The greens are rich in eyesight-saving lutein and zeaxanthin, so eat them too.
3. Safflower oil Olive oil gets the glory, yet safflower oil, a polyunsaturated fat, deserves praise too. A recent study found cooking with it increased lean muscle, stabilized blood sugar and torched belly fat - which could be promising news for people with diabetes and those battling the bulge.
4. Cabbage Like kale, its dark, leafy cruciferous cousin, cabbage deserves top billing as an excellent source of sulforaphane, which is known to boost production of enzymes that detoxify carcinogens and may also be particularly protective for those with colon cancer-susceptible genes.
5. Barley With a nutty taste and a chewy bite, this grain is great for people on wheat-free diets and boasts almost twice the fibre of brown rice. Both hulled and pearl barley contain hefty amounts of beta-glucans, hunger-busting fibres that have been shown to reduce cholesterol and blood sugar levels.
6. Prunes Prunes, or dried plums, are not just good for relieving constipation. The phenols in prunes may preclude brain-cell damage, and clinical trials indicate that they may reverse bone loss. And there's another bonus: Prunes' fibre generates "friendly" gut bacteria - the kind that kill pathogens and aid digestion.
7. Cauliflower Don't let its lack of green fool you! The anti-carcinogens in cauliflower, such as isothiocyanates, may slow cancer-cell growth. Plus, a cup of cooked florets delivers over 90 percent of the daily value for vitamin C, an antiinflammatory.
8. Parsley More than a garnish, parsley is full of beta carotene, which may bolster immunity and alleviate arthritis. Just two fresh tablespoons provides 70 percent of the daily intake for vitamin K, low intake of which may be linked to weak bones.
9. Button mushrooms Contrary to its humble reputation, this mushroom is a health warrior, armed with cancer-fighting selenium and energy-boosting vitamin B12. Mushrooms may combat obesity, too: A recent study found that they satisfied hunger just as much as red meat, but for 65 calories and zero fat!
10. Sea veggies From dulse to kelp to nori, sea vegetables feature a full array of minerals, including iodine, which helps keep metabolism strong. They also supply lignans, compounds that may rid fat cells of excess estrogen, elevated levels of which raise breast-cancer risk.
11. Black beans Full of diabetes-fighting fibre, black beans are loaded with magnesium, which facilitates calcium absorption and supports a healthy immune system. What's more, they contain tons of antioxidants - on par with plums and 10 times the amount in tomatoes!
12. Rutabagas Sky-high amounts of potassium in this root veggie help sink blood pressure and ease muscle cramping after tough workouts. A dieter's dream, rutabagas also contain less than half the calories and carbohydrates of sweet potatoes, as well as a good dose of slimming fibre.
13. Oat bran Already love oatmeal for breakfast in the morning? Why not try oat bran instead? Culled from the husk of the oat, oat bran offers more soluble fibre, which soaks up and eliminates harmful LDL cholesterol. Lower in calories than regular oats, oat bran enjoys a slightly better nutrient profile too, with higher amounts of protein, iron, vitamin B and vitamin E.

Looking for recipe ideas that include these superfoods? Try these nutritious and delicious dishes.

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