A Food Based Detox Diet consists of:

Water
Healing Foods and Fats
Vegetable Juices
Unrefined sea salt
In particular, target foods that contain live enzymes and nutrients. These have an alkalizing effect on the body, countering the acid based foods which produce intestinal mucoid plaque.

A good detoxification diet will make your body ALKALINE.



Cyclic Fasting
Daily cycles of undereating and overeating will help your liver detoxify. Undereating days ingesting raw fruits and vegetables gives your digestive system sufficient time to recuperate and reload itself with enzymes and nutrients necessary for healthy digestion. Proper digestion avoids the buildup of toxic partially digested or undigested food accumulating in the bowel.



Permitted Foods During Fasting
Fresh fruits
Fresh vegetables, either raw or cooked
Sprouted greens
Whole grains, both cooked and sprouted; [no breads or baked goods]


Foods to Avoid During Fasting
Animal foods
Dairy products
Alcohol
This diet keeps fiber and water intake up and helps colon detoxification. Most people can handle this well and make the shift from their regular diet with a few days transition.

For a full list of foods to avoid.



Foods and Supplements That Support Chelation
Mineral supplements to help chelate toxins out of your body.
Multivitamins - B vitamins and vitamin C that are most needed under stress.
Miso soup - a great natural mineralizer and alkalizer. Japanese researchers believe that miso is a potent anti-radiation food.
Sea vegetables such as kelp, arame and hijiki contain sodium alginate chelator of radioactive toxins.
Sulphur containing foods - critical for liver detoxification. Broccoli, cauliflower, brussel sprouts, kale and eggs.
Glutathione precursors glutamic acid, glycine and cysteine. Reduced glutathione is a precursor to a most powerful antioxidant enzyme that helps protect all bodily tissue from free radical assaults. Glutathione helps protect mitochondrialDNA from damage from toxins.
Sulphur-containing free-form amino acids such as methionine and cystine.
- S-adenosyl-L-methionine (SAMe). SAMe is the active form of methionione helpful in liver detoxification and metabolic efficiency.

- N-Acetyl Cystine (NAC) is an anti-oxidant, chelator of heavy metals and also a potent protector against radiation.

Glutamic acid helps detoxify and recycle ammonia to glutamine. In times of extreme oxidative stress, ammonia is toxic to the brain.


Foods To Avoid At All Times
Foods sprayed with Petroleum-based pesticides and herbicides. Eat organic foods where possible.
Fluids that have been stored in plastic.
Food that smells like plastic. Plastic derivatives mimic estrogen and as such place severe pressure on the liver as well as exposing you to the danger of estrogenic-related symptoms such as stubborn fat, feminization of men, sterility and even cancer.
Rancid food - oils and peanuts are common culprits.
Over-processed food - white flour and over processed protein powders. 

Antioxidants- The Key To A Longer Life

Antioxidants- Are They The Key To A Longer Life

You are only as old as your cells.

Research shows that cells are only allowed so many cell divisions in a human lifetime before they would have to give out. Based on their findings, scientists say that by the time you are 20 years old, most of the cells that make up your body have already used up half of their available cell divisions in their cell lifespan. That means by the time you are 40, your cells may only have 30 per cent of cell divisions left. This is actually the reason behind the physical changes that goes on not only inside but outside the body as you approach your years.

When your cells finally use up their naturally allotted cell divisions, the result is death. It is an inevitable occurrence and there’s no stopping it. There is however a way to retard it though. Recent research has found a way to give you new hope, a way to rejuvenate and extend the lifespan of cells.


What causes aging?

Much of scientific research these days are focused on finding a solution to aging. The aging process brings with it not only wrinkly skin or tired joints and muscles. Those can be tolerated. After all, they are part of the natural cycle of life. But what isn’t natural is disease. They are disorders – unnatural conditions of the body.

Aging is caused by harmful molecules called “free radicals.” This was according to Denham Harman, M.D., Ph.D., who first proposed the theory in the 1950s. Since then, scientists and researchers have sought to understand the body’s oxidation process and free radicals contribute in its acceleration.

There is growing evidence that the production of reactive oxygen species (ROS), including free radicals, is behind the aging process and initiation of age-related disease. The more free radicals you have in your body, the faster the aging process becomes.

Free radicals are harmful, unstable substances (rogue oxygen molecules) that develop after oxidation, which is a naturally occurring process of the body. Free radicals are not harmful in themselves. In fact, they can be beneficial. The problem lies in the fact that free radicals are damaged molecules, which means that they are missing one electron.

Now, it is but natural for molecules to want to get their full complement of electrons, but in order to do that, they would have to “steal” them from other molecules surrounding them. Free radicals therefore react with other molecules, leading to the latter’s damage.

Depending on the circumstances, this tendency of free radicals to react can be good, but only if the molecules they react with are harmful. The trouble is free radicals do not distinguish between healthy and harmful molecules so that there is a great possibility that they would also “attack” your other healthy cells, causing massive cellular damage, tissue damage, and eventually resulting in a chronic disease or disorder that includes not only aging, but something more serious like cancer.

It is impossible for us to avoid damage by free radicals. Free radicals arise from sources both inside (endogenous) and outside (exogenous) our bodies. Oxidants that develop from processes within our bodies form as a result of normal aerobic respiration, metabolism, and inflammation. Exogenous free radicals form from environmental factors such as pollution, sunlight, strenuous exercise, x-rays, smoking, and alcohol.

The human immune system and antioxidant activity becomes weaker and less efficient with age. This reduced effectiveness in turn helps to explain the rising incidence of cancer and life threatening infections in older people.

In their focused attempts to find a solution to aging and other chronic diseases, scientists have finally made a breakthrough with the discovery of the anti-aging properties of antioxidants.


What are antioxidants?

Antioxidants are chemical substances found in nature. They are part of a group of vitamins, such as vitamin C, vitamin E, vitamin A (beta-carotene), etc., and nutrients like selenium, lutein, and lycopene.


Functions

Oxygen damage (oxidation) to your cells results when there are too many free radicals present inside the body. Researchers surmise that such damage may be partly responsible for the effects of aging and certain diseases. How then does the human body cope?

The question led scientists to discover the existence of certain substances in food that may play a role in protecting against such damage. By donating electrons to stabilize and, in effect, neutralize the harmful effects of the free radicals, antioxidants can block this damage.


How they work:

Ultimately, what antioxidants do is to block the process of oxidation by neutralizing free radicals. In doing so, the antioxidants themselves become oxidized. That is why there is a constant need to replenish our antioxidant resources.

Antioxidants work in a two-way process. 

First is the chain-breaking process.

When a free radical releases or steals an electron, a second radical is formed. This molecule then turns around and does the same thing to a third molecule, continuing to generate more unstable products. The process continues until termination occurs – that is, when either the radical is stabilized by a chain-breaking antioxidant such as beta-carotene and vitamins C and E, or it simply decays into a harmless product.

The second process is more on the preventive side.

Antioxidant enzymes like superoxide dismutase, catalase, and glutathione peroxidase prevent oxidation by reducing the rate of chain initiation. This time, instead of waiting for the free radicals to make a long chain of free radicals, antioxidants scavenge initiating radicals and destroy them before oxidation is set in motion. They can also prevent oxidation by stabilizing transition metal radicals such as copper and iron.

The effectiveness of any given antioxidant in the body depends on which free radical is involved. It may also depend on how and where the free radical is generated and where the target of damage is. That is why you may find that some antioxidants work well in one particular system but may not protect against free radicals in a completely different system.

Worse still, an antioxidant may even act as a “pro-oxidant” that generates toxic oxygen species in certain circumstances.


Types of Antioxidants

There are several types of antioxidant nutrients that our body needs in order to control free radical damage in our cells. Each of these nutrients is unique in terms of its structure and antioxidant function.

· Vitamin E is actually a generic term that refers to a group of nutrients (8 have been found so far). These nutrients all exhibit biological activity of the isomer tocopherol (NOTE: An isomer is one of two or more molecules that have the same chemical formula but different atomic arrangements).

The most widely available isomer is alpha-tocopherol. It has the highest biopotency, or strongest effect in the body. And because it is fat-soluble, it is in a unique position to safeguard cell membranes – largely composed of fatty acids – from damage by free radicals. Alpha-tocopherol also protects the fats in low-density lipoproteins (LDLs, or the “bad” cholesterol) from oxidation.

· Ascorbic acid, also known as Vitamin C, is a water-soluble vitamin and one of the most commonly found antioxidants. Its prime function is to scavenge free radicals that are in an aqueous (watery) environment, such as inside your cells. Vitamin C has a synergistic effect with Vitamin E, which means that both work together to quench free radicals. Vitamin C also regenerates the reduced (stable) form of Vitamin E.

· Out of the 600 carotenoids identified to date, Beta-carotene (also known as Vitamin A) is the most widely studied. As a water soluble vitamin, it is similar to Vitamin C in that it acts by quenching singlet oxygen (an energized but uncharged form of oxygen that is toxic to cells). Beta-carotene is also excellent at scavenging free radicals in low oxygen concentration.

· Selenium is a trace element and a mineral. We only need very small quantities of selenium, but without it we could not survive. This is because selenium forms the active site of several antioxidant enzymes including glutathione peroxidase.

· Similarly, the minerals Manganese and Zinc are trace elements that form an essential part of various antioxidant enzymes.


Other Antioxidants

In addition to antioxidants we mentioned above, there appear to be many other nutrients and compounds that have antioxidant properties. Among them are the following:

· Superoxide dismutase (SOD), catalase (CAT), and glutathione peroxidase (GPx), all of which serve as your primary line of defense in destroying free radicals.

· Coenzyme Q10 (CoQ10, or ubiquinone) – essential to energy production and can also protect the body from destructive free radicals

· Uric Acid – a product of DNA metabolism that has increasingly been recognized as a powerful antioxidant

· Phytochemicals – found in plants with antioxidant properties and health-promoting potentials



Proven Key to Long Life

For the past ten years, since they discovered the link between free radicals and degenerative diseases such as cancer, researchers have focused on the beneficial properties of antioxidants and the important role they play in possibly prolonging human life.

According to US scientists, boosting the body’s levels of natural antioxidants could be the key to a long life. Numerous studies in simple organisms, such as yeast, worms, and flies have supported this theory by showing that enhancing production of natural antioxidants can extend life. However, evidence that antioxidants can slow the aging process in mammals has been less convincing.


Of Genes and Mice

To investigate whether increased concentrations of natural antioxidants give mammals longer lives, Peter S. Rabinovitch of the University of Washington in Seattle and his colleagues came up with a study involving genetically engineered mice. The mice were purposely engineered to over-express a gene responsible for making the antioxidant called catalase.

Normally, the catalase that a cell makes goes directly into organelles known as peroxisomes. What Rabinovitch and his colleagues did was to design a genetic manipulative process so that in some of the mice, the extra catalase went into its normal location while in the rest of the mice, the extra catalase went into the cell nucleus.

A third group of the engineered mice directed the enzyme into the mitochondria, the cell’s energy-producing organelles. As a side effect of converting food into energy, mitochondria produce most of an organism’s free radicals.

The study showed no difference in life span between normal animals and those engineered to keep the extra catalase in the nucleus. And those mice engineered to direct catalase to its usual place, in peroxisomes, showed only a modest increase in life span.

Rabinovitch and his colleagues, however, found that animals that guided catalase to mitochondria lived significantly longer than normal mice. In fact, the process seemed to add about 5 months to their normal 3-year life span.

When the researchers dissected some of the mice, they found early signs of age-associated disease, such as cataracts and heart disease, at later ages in the long-lived, engineered mice than in the others. This showed that mice engineered to produce high levels of an antioxidant enzyme have a life span that is 20% longer than those of normal mice.

Results of the study also showed that they had less heart and other age-related diseases.

If the same is true among humans, then it’s possible that people could live beyond 100 years.


The Power of Reishi

In a thoroughly different study, Reishi, a Chinese mushroom (also known as Ganoderma lucidum, Lingzhi, or Ling Zhi), was shown to cause a significant post-ingestion increase in plasma antioxidant capacity with peak response at 90 minutes. This means that Reishi can cause increase in urine antioxidant capacity in just 3 hours.

Published in 2004 by the International Journal of Food Sciences and Nutrition, the results of the study indicate that Reishi intake causes an acute increase in plasma antioxidant capacity.

Reishi is a powerful antioxidant. In another laboratory study, Reishi significantly elevated the free radical scavenging ability of blood and was so strong that even after the Reishi extract was absorbed and metabolized the scavenging effect still continued.

Dr. Vladimir Kupin of the Cancer Research Centre in Moscow found a compound in Reishi called GLB 7 which served as the main proponent in decreasing the production of oxygen free radicals. This makes Reishi more effective as a free radical scavenger than isolated refined compounds.

A laboratory study with fruit flies also showed just how powerful an antioxidant Reishi is. The flies, which have a very similar genetic make up to humans, were used in experiments to prove that Reishi significantly lengthened the life span of those that had been fed Reishi compared to controls.


Supplements

Even though most damage caused by free radicals is repaired, a fraction may still remain. This is not at all helped when we constantly expose ourselves to ultraviolet radiation from the sun and airborne pollutants such as cigarette and smoke.

Eventually, the damage may overwhelm the body’s natural defenses so that not even intake of antioxidants from our diet can protect against damages. Soon, our bodies develop reactions that accumulate overtime, like aging or chronic diseases such as Alzheimer’s disease, Parkinson’s disease, rheumatoid arthritis, atherosclerosis, and more. By consuming antioxidant vitamins, these diseases may be prevented.


How much do you need?

It should be noted that antioxidant supplements are not cure in themselves. The American Heart Association, for one, does not recommend using antioxidant supplements “until more complete data are in.” Instead, what they suggest is for “people to eat a variety of foods daily from all of the basic food groups.”

In April 2000, the Food and Nutrition Board of the Institute of Medicine, an advisory group that is part of the National Academy of Sciences, has also reported that Vitamin C, Vitamin E, selenium, and carotenoids like beta-carotene should come from food, not supplements, in order to make use of their inherent antioxidant properties.

Since 1941, the Food and Nutrition Board has established a Recommended Dietary Allowance (RDA), a daily intake goal for nearly all (98 percent) healthy individuals. It has also developed a “tolerable upper intake level” (UL), which is the maximum amount of a nutrient that health individuals can take each day without risking adverse health effects. The Board does this by determining the types and quantities of nutrients that are needed for healthy diets through scientific literature review, disease-protecting nutrients, and data interpretation on the consumption of these nutrients.

Below is the Dietary Reference Intakes or DRIs in the 2000 report for Vitamin C, Vitamin E, Selenium, and Carotenoids:

· Vitamin E – RDA for adults is 15 mg; UL for adults is 1,070 mg (natural vitamin E) or 785 mg (synthetic vitamin E)

· Vitamin C – RDA for adults is 75 mg (for women) or 90 mg (for men); UL for adults is 2,000 mg

· Beta-carotene – Research indicates that it is not toxic if you consume beyond what is in a multivitamin and your regular diet. Still, chronic high doses should be wisely avoided.

· Selenium – RDA for adults is 55 micrograms; UL for adults is 400 micrograms


Antioxidant supplementation is not a problem in itself. 

What makes it potentially dangerous is that if you take more than what is recommended, there is a chance that you are doing more harm to your body than good. Just remember that aging is a fact among humans. 

You cannot stop yourself from aging. What you can only do is to slow down the process.

Is Broccoli A Cancer Fighting Superfood

The Cancer-Fighting Superfood Everyone Loves to Hate

Over the years, broccoli has earned the reputation as the vegetable that kids just refuse to eat. The creative approach of adding cheese improved the likelihood that children would take a chance on broccoli. Many adults, although hesitant to try the villain vegetable after their childhood experiences, have found that it isnÕt as bad as they remembered. Some have even grown to enjoy it.

Many cooks place the blame for the dislike of broccoli not on the vegetable itself, but on the way it has been prepared. Aaron Kagan, a fan of wise cooking, comments that Òkids donÕt hate vegetables, they hate soggy, defrosted, flavorlessÓ vegetables. Adults arenÕt much different.

Boiling broccoli removes much of its nutritional value and leaves the vegetable soggy and unappealing. The best way to serve broccoli is raw. It can also be briefly steamedÑnot more than 5 minutesÑand also roasted. Steaming broccoli actually enhances its flavor and nutritional value

There are many recipes available online for broccoli. Keep in mind that overcooking can destroy the beneficial nutrients, so when including broccoli in a cooked side dish or casserole, it is best to add the broccoli part way through the cooking, or cook it separately and add it after the dish is cooked.

Broccoli is widely available in grocery stores throughout the United States. Freezing broccoli does not destroy its nutrients, and because broccoli is typically frozen within a few hours of being picked, may even retain more nutritional value than fresh broccoli that is a few days old. This makes broccoli a convenient choice as it is easy to keep on hand.

Its nutritional value and cancer-fighting properties is what typically gives broccoli its place on the superfoods list. 

A single one-half cup serving of broccoli contains high levels of vitamin C -- 40 mg or 65% of recommended daily value and vitamin K -- 45 mcg or 56% of the daily value. According to Wikipedia, broccoli contains nutrients that help the immune system, and assist DNA repair in cells. It also appears to interfere with the growth of cancer cells.

In an indirect way, broccoli helps the body with its vitamin D requirements. Although not containing helpful amounts of vitamin D itself, broccoli contains a uniquely effective combination of vitamins A and K. 

These two vitamins, in large amounts, help to manage the metabolism of vitamin D. For people who need to supplement their diets with vitamin D, the high levels of these two ÒhelperÓ vitamins in broccoli make it an ideal choice to include in the diet.

There is extensive information available regarding the remarkable impact broccoli has on many of the body's processes and systems. Not only does broccoli provide benefits for the body in battling inflammation, but it also boosts the body's ability to detoxify itself, protect itself against cancer and works to support cardiovascular and digestive systems. 

These mechanisms have become especially helpful as allergens and toxins in our environment increase. As our bodies have to work harder to eliminate harmful substances, our systems can get weakened and become less effective. The powerful combinations of nutrients, antioxidants and vitamins can work with our body's systems to support and enhance their effectiveness.

Keeping broccoli on hand, either in the refrigerator or freezer can go a long way in providing the components necessary for balanced nutrition and health.

Green Giant of Superfoods Builds Stronger Bones

A look at the nutritional content of spinach reveals a vegetable that is jam packed with value. Spinach is considered one of the worldÕs most healthy vegetables and ranks at the top of the list for nutrient density. It is impressive in its concentration of vitamins and minerals, with 18 of the 23 nutrients providing over 10% of the recommended daily value. As a comparison, broccoliÑas great as it isÑcontains only 4 nutrients, out of 22, that provide over 10% of the daily value.

When using figures provided from various sources regarding the nutrient content of spinach, make sure you note whether the source is considering fresh spinach or cooked spinach. One cup of cooked spinach can contain up to six times more spinach than fresh. That is simply because spinach is one of those vegetables that really compacts when cooked. Because there is more of the vegetable in one cup when it has been cooked, that one cup naturally contains more nutrients.

Spinach is a leafy green giant when it comes to our bones. In addition to providing nutrients that are especially supportive of bone health such as magnesium and calcium, it is rich in vitamin K. Vitamin K, in its different forms present in spinach, serves to help processes in the body that promote bone strengthening. Vitamin K also discourages the activation of other processes and cells that break down healthy bone. Kale is the only vegetable that provides greater amounts of vitamin K per serving than spinach.

Like broccoli, spinach is notable in the positive effects it has on inflammatory reactions in the body and in its cancer-fighting benefits. Spinach has been especially beneficial in the area of prostate cancer. Because of the high levels of nutrients, vitamins and minerals, spinach has a more positive impact on some of the bodyÕs health mechanisms that do other vegetables.

There is ongoing debate in the foods arena about whether vegetables and fruits should be eaten raw or cooked. In most cases, raw wins. However, there are some instances in which the cooked form of the food is actually better. Such is the case with spinach. Spinach contains more oxalic acid than most other vegetables. Oxalic acid can interfere with the bodyÕs absorption of minerals such as calcium and magnesium. Boiling will reduce the concentration of this acid in the spinach. One organization dedicated to providing accurate information to consumers recommends boiling the spinach for only one minute to keep the loss of flavor and nutrients to a minimum.

DonÕt be afraid to eat spinach raw, however. Just know that your body will only make use of about 10% of the calcium and magnesium provided in the raw spinach. (People with a history of or concern about kidney stones will want to check with their doctors. Some sources state that oxalic acid can contribute to kidney stones).

Both canned spinach and frozen spinach appear to retain their nutritional benefits well. The main difference in these forms is that the color and texture present in fresh spinach is lost. The preferred method of preparation is to select fresh spinach that is not slimy, bruised or wilted. Store the spinach in the refrigerator in a zipper-type bag from which you have removed as much of the air as possible. Wait to wash the spinach until you are ready to use it, as moisture will hasten the spoiling of the somewhat delicate vegetable.

Washing is best done by filling a large bowl with lukewarm water and agitating the spinach gently with the hands to loosen any dirt. If the spinach is especially dirty, the process can be repeated. The spinach is ready to use in a recipe or salad.

All in all, spinach is an extremely good choice for inclusion in a healthy diet. People who for some reason, have an aversion to spinach would be wise to find some form or preparation of the vegetable they can enjoy. The benefits provided by this impressive vegetable are just too good to ignore.

3

Heart-Healthy Superfood Also Boosts Brain, Joint and Eye Health

In most cases, salmon is included in most lists of superfoods due to its unusually high omega-3 fatty acid content. Because it is such a good source of DHA and EPA omega-3, many of its other benefits are often overlooked. Salmon also contains nutrients and ingredients that aid in the bodyÕs inflammation response, joint health and cancer prevention.

There are two controversies surrounding salmon. One centers around whether wild or farm-raised salmon is better and the other concerns whether the ALA omega-3 found in plant sources such as walnuts and flax seed oil is as beneficial as the DHA and EPA omega-3 fatty acids found in fish.

Because the debate surrounding these two issues can become quite involved, we will not deal with them extensively here. It is up to consumers to decide what they believe to be best for them and their own situations.

There are differing views on the nutritional value as well as the omega-3 content of wild vs. farm-raised salmon. The POP (persistent organic pesticide) level in farm-raised salmon is also a concern for some people, and determinations about whether these levels are dangerous to consumers can vary depending on the source.

According to the WorldÕs Healthiest Foods rating, the only two foods that contain more omega-3 than salmon are walnuts and flax seeds. Here is where the debate regarding ALA vs. DHA/EPA comes into play. Some experts believe that the body can easily convert ALA into DHA and EPA, so consuming plant sources of omega-3 (ALA) is just as effective as fish sources (DHA/EPA). Others disagree and encourage consumers to not count on ALA omega-3 to fulfill 100% of the daily requirement of omega-3 fatty acids.

One serving (4 ounces) of salmon contains slightly over 2 grams of omega-3 fatsÑabout 62% of the 4 grams recommended daily for adults. In addition, it contains more than twice the daily value of vitamin D and all the vitamin B12 needed daily. It is a wonderful source of protein (62%) and selenium (61%) and almost 40% of the daily value of vitamin B3.

Omega-3 fats are associated with cardiovascular benefits that include decreased risk of stroke, high blood pressure, heart attack and irregular heartbeat. These benefits can begin when a person starts consuming just one serving of salmon per week, although it is suggested that to experience all the benefits, two to three servings per week be consumed.

In addition to these heart benefits, which are relatively well-known, omega-3 fats contribute to health in other important areas that are often overlooked. Because DHA is considered to be the most important fat when it comes to the human brain, there are benefits in the area of cognition and brain activity as well as a decreased of depression and age-related decline in cognitive function.

The EPA omega-3 in salmon has been shown to be especially supportive in joint health and the bodyÕs anti-inflammatory response. The ability to manage inflammation within the body is linked to better overall health.

Benefits in the area of eye health include a positive impact on macular degeneration. In this condition, the area in the back center of the retina begins deteriorating and causes vision loss. With two servings of salmon per week, the risk for macular degeneration is significantly decreased. People who consume five to six servings per week showed risk-reduction that was even greater.

Although most consumers are not as widely familiar with the mineral selenium, it is an antioxidant that aids in the prevention of some cancers. It also plays a protective role in the areas of joint inflammation and cardiovascular protection. These advantages go hand-in hand with other high-benefit areas of salmon supporting salmonÕs distinction as a superfood.

Salmon is very easy to fix, and from fresh or frozen form can be broiled, baked or grilled. It can be served as a steak or added to pasta or green salad. Canned salmon is also a great and convenient way to enjoy salmon without any loss of nutrition. There is no question that adding two to four servings of salmon per week will provide a range of benefits that are not readily available in other foods.

3

How To Improve Heart Health With The Protein Rich Superfood Beans

Improve Heart Health with this Protein Rich Superfood

While the term ÒbeanÓ can include a variety of vegetables, including those in which the outer pod, in addition to the seeds inside the pod are eaten. In regard to superfoods, beans generally refer to the broad bean or more commonly, dried beans.

These would include black beans, garbanzo beans, kidney beans, lima beans, navy beans, pinto beans and soybeans, as well as others. Beans have long been recognized as being significant sources of fiber and protein. Within the primary food groups, beans are included in the Òprotein groupÓ which also includes meats, eggs, nuts and seafood.

As an all-inclusive food source, beans canÕt be beat. Beans can hold their own against meat in the area of protein. One-quarter cup of beans contains as much protein as one ounce of meat, yet they contain none of the fat.

In a side-by-side comparison, black beans can be shown to have many benefits over lean meat. Four ounces of lean ground beef contains:
23 grams of protein
20 grams of fat
0 grams of fiber
306 calories

Twice the amount of black beans (8 ounces) contains:
18 grams of protein
.09 grams of fat
15 grams of fiber
227 calories

In regard to fiber, beans contain more fiber per serving than vegetables, fruits or whole grains. The amount of fiber a person needs varies depending on what he or she has eaten in a given day. With one cup of beans providing 15 grams of fiber, beans easily provide almost twice the fiber of most fruits and vegetables.

Because the body has to work harder to digest the calories contained in beans, this means that fewer of them are absorbed into the body. One study suggests that if a person wishes to lose weight, adding an additional 14 grams of fiber for every 1000 calories consumed, can decrease the number of ÒrecordableÓ calories by 100. With one cup of beans containing 15 grams of fiber, this is good news for everyone!

Beans are also low on the glycemic index which means they release their natural sugars slowly and steadily into the bloodstream. This helps the body resist the spiking and falling of blood sugar levels and also helps to provide sustained energy. Beans provide a source of B vitamins, folate, potassium and calcium. Folate is a B vitamin that the body is unable to produce on its own. Beans are the most significant source of folate which provides protection against cancer and heart disease.

Surprisingly, one of the areas in which beans rank the highest is in antioxidant capacity.

In an article in the Journal of Agricultural and Food Chemistry, red beans, red kidney beans and pinto beans ranked at the top. Only wild blueberries contain as many antioxidants. Adding to this impressive performance is the fact that beans pack their punch in a serving size half that of most other foods.

For the gardener, beans can be enjoyable to grow at home. They require very little care and are left in the ground until the end of the season when they start to dry up. Then the plants are simply pulled from the ground and left to dry the rest of the way on a screen or hanging in the garage or basement. Shelling the beansÑthe process of removing them from the podÑis easily done when the pods are dry and is a job that even children enjoy doing.

Experts across the board agree that beans easily earn their place on any list of superfoods because of their significant protein and fiber, low levels of fat and calories and bargain price at the check out line. 

Overall, beans are the closest to a complete food source that any one food can come. They are by far, the most versatile of all foods. Beans are one of the only foods that can successfully be used as a main dish or a side dish, or used in soups, dips and salads. Because they can easily be added to other dishes, it is a convenient way to take advantage of the additional fiber, protein and nutrients.

3

ÒLivelyÓ Superfood Improves Cholesterol and Aids Weight Loss

Yogurt is a common food on many of the superfoods lists and is frequently the only dairy product identified as ÒsuperÓ. It has a well-rounded variety of vitamins and minerals, including calcium, vitamin B2, B12 and B5, phosphorus, iodine, potassium, zinc and protein. Yogurt ranks high among calcium-rich foods, providing approximately 45% of the daily value in a one-cup serving.

Most of the benefits of yogurt arise from a unique Òone-twoÓ punch of dairy and live bacteria. The presence of live bacteria cultures in yogurt gives it some advantages that are distinctive to this food.

Some people have questioned the true extent of the influence of live bacteria cultures on health. In spite of this doubt, there are many studies included in respected medical and nutrition publications such as the Journal of Nutrition, Annals of Nutrition and Metabolism, Journal of the American Dietetic Association and the New England Journal of Medicine, that document the positive impact of yogurt in areas such as immune system response, cholesterol levels, bone health, arthritis and fat loss.

Many diseases and illnesses are caused by harmful bacteria (germs) that get inside our bodies. There are, however, a host of friendly bacteria that live in the stomach that help keep us healthy. The addition of live, friendly bacteria cultures to yogurt supports these healthy bacteria in their disease-fighting role.

Studies show that the addition of ÒhealthyÓ bacteria (lactobacillus casei) to the diet enabled subjects to fight off pneumonia more effectively. Their immune systems also recovered to normal levels and activity much more quickly. Even subjects who began the study in a state of malnutrition were able to fight off the pneumonia pathogen more effectively than subjects not receiving the healthy bacteria.

The white blood cell activity of women was studied to determine the effect of conventional yogurt (no live cultures added) versus yogurt with probiotics (ÒhealthyÓ bacteria). White blood cells are the special infection-fighting cells of the body. The study found that women consuming six ounces of probiotic yogurt experienced an increase in the number and effectiveness of the white blood cells that continued even when the consumption of yogurt had ended.

Live-culture yogurt has a significant positive effect on cholesterol levels, again documented in scientific studies.  Not only did levels of ÒbadÓ (LDL) cholesterol drop, but it raised the levels of ÒgoodÓ (HDL) cholesterol. The women in the study experiencing these benefits had consumed three ounces of probiotic yogurt for two weeks, then six ounces of the same yogurt for two more weeks. The increase in good cholesterol as well as the decrease in bad cholesterol was significant.

One extremely interesting aspect of yogurt, and other dairy foods, is the effect on weight loss, especially when it comes to fat around the midsection.  As we all know, midsection fat has big impact on overall health and is typically the hardest type of fat to lose. Yogurt can play a significant role in boosting the calcium content of a personÕs daily diet and aiding in this role of weight management.

An additional benefit of yogurt is that it can be consumed by people who are lactose intolerant. Lactose intolerance involves a lack of the enzyme, lactase, which breaks down the sugar present in milk. People who are lactose intolerant avoid eating products that contain milk because of the sometimes embarrassing and uncomfortable digestive consequences. Because the lactose in yogurt has already been converted to lactic acid, those who normally stay away from dairy products can eat yogurt without a problem.

Yogurt has some strong health and nutrition benefits and is worthy of significant consideration for both a healthy diet and weight-loss program.

3