A superfood is a nutrient powerhouse that contains large amounts of antioxidants, phytochemicals, vitamins, and minerals. When we incorporate these foods into a well-balanced diet, they can promote heart health, weight loss, improve our energy levels and reduce the effects of aging. Be sure to check out parts 1 and 2 of this series too.
Superfoods also protect your organs from toxins, help lower cholesterol, regulate metabolism, and reduce inflammation. Sometimes, the simplest ingredients can be the biggest surprise!
Here are more superfoods to boost a healthy lifestyle.
Dark Chocolate
Unlike the sweet milk and white counterparts, the cacao in dark chocolate contains flavonoids, which help increase blood flow and reduce inflammation. Dark chocolate can also combat fatigue, boost your mood, and focus, and improve brain plasticity. Even though it’s lower in sugar (look for one that is lower in sugar), stick to one or two-ounce servings of dark chocolate with a minimum of 70% cacao.
Coffee
Your morning cup of pick-me-up has been shown to improve memory and potentially decrease the risk of dementia. Caffeine also increases the brain’s capacity for processing information. And, if you’ve been a coffee lover most of your life, you most likely will have a lower risk of cognitive decline, stroke, Parkinson’s disease, and Alzheimer’s disease. I highly recommend finding an organic coffee – fewer pesticides.
Green Tea
It may be another caffeinated beverage, but green tea has a wide array of medicinal properties. The antioxidant properties of green tea are complemented by its strong anti-inflammatory effects, giving its protection abilities against chronic illnesses like heart disease, diabetes, and cancer. In addition, it raises the body’s metabolic rate and burns fat more effectively. (Green tea from Japan is less likely to contain lead – google this)
Yogurt
Yogurt, a healthy source of calcium and protein, contains probiotics that protect the body from other harmful bacteria. It can also be a great source of vitamin D. Watch out for fruit or flavored products, as these contain a lot of added sugar. Instead, look for plain Greek yogurt, with “live and active cultures” printed on the label. To sweeten it, put fruit on top or drizzle honey over it. You can also use yogurt in place of mayonnaise or sour cream in dips and sauces. You can also find alternatives to dairy yogurts – try coconut!
Poultry
Most superfoods may be plant-based, but chicken soup is more for the soul than we realize. Vitamin B6 is found in poultry such as chicken and turkey, which is needed to form new red blood cells. They may also help lower inflammation and improve cold symptoms. Even stock and broth made by boiling chicken bones (known as bone broth) contain nutrients that are helpful for gut healing and immunity.
It’s important to note that while superfoods are good for your health and provide many nutrients you need daily, eating superfoods alone does not contribute to a healthy diet. When you eat too much of one type of food, you may not get all the nutrients you need. Therefore, superfoods should be added to a well-balanced diet, rather than replacing it.
[RECIPE] JALAPENO CUCUMBER LEMONADE
A hint of heat adds an unexpected twist to this refreshing summertime favorite. The key to striking the right balance with this recipe is to start with small amounts of jalapeno and gradually add more until you find just the right level of spice to suit your tastes. It’s a lot easier to add more than it is to adjust everything else to compensate for too much heat.
This recipe is great on its own or mixed with vodka or tequila for an adults-only treat.
Prep time: 15 minutes
Serves: 4 to 6
Ingredients (use organic when possible):
- 3 c. water
- 3/4 c. fresh lemon juice (6-8 medium lemons)
- 1 large cucumber, peeled and cut into chunks
- 2 t. jalapeno pepper, seeds removed, finely minced
- 1/3 c. honey, preferably local
Optional Garnishes:
- Rosemary sprigs with lower leaves removed
- Cucumber chunks or slices
- Jalapeno chunks or slices
- Lemon wedges
Directions:
- Add water, lemon juice, cucumber, jalapeno, and honey to a blender and blend until completely liquefied. Taste and add more jalapeno and/or honey, if desired. Blend again if necessary.
- Pour liquid through a fine-mesh strainer to remove any larger particles and transfer the mixture to a large pitcher. Place in refrigerator to chill for at least 1 hour before serving.
- To serve, pour over ice and garnish with slices of lemon, cucumber, and/or jalapeno. For a fancier presentation, thread chunks of cucumber and jalapeno onto sprigs of rosemary to garnish each glass.
To Your Health,
Patti
Superfoods to Boost Your Healthy Lifestyle is a 3-part series. Click here to read Part 1 and Part 2.
