Blueberries Are a Top Antioxidant

In a study of common fruits and vegetables, blueberries contained more antioxidants than over 40 of their competitors. This places the unassuming berry at the top of the list for guarding against cancer, heart disease, dementia, and macular degeneration.

Epicatechins prevent bacteria from sticking to the bladder wall. Blueberries are also high in water, providing hydration to the skin and cells of the body.

Eating half a cup of blueberries satisfies one fruit serving per day.

Oats for Fiber Intake

Oats are high in soluble fiber and linked to lowering blood pressure and overall cholesterol levels. Oats are a good carbohydrate, and they’re rich in beta-glucan. Beta-glucan is a powerful soluble fiber that helps to slow the digestion of sugar and keep blood sugar levels under control.

Each ​half-cup serving provides a whopping 10 grams, and many studies have shown eating oatmeal may reduce the risk of heart disease. Power up your day and your body with a bowl of oats—and breakfast aside, it’s an excellent pre- or post-workout meal.

An Apple a Day Keeps the Doctor Away

Research might actually confirm that “an apple a day keeps the doctor away.”

Note: You can get more fiber and nutrients by eating the skin.

The apple and skin are higher in fiber than a lot of other fruits, which can help with weight loss by improving satiety. Apples taste fabulous, are filling, and provide energy in addition to the overwhelming antioxidant health benefits.

Green Tea Increases Metabolism

Green tea contains a powerhouse of antioxidants. Its antioxidant values are shown to be higher than those measured in fruits and vegetables.

Catechin is indicated to reduce inflammation in the body, which is said to contribute to disease and illness. This powerful antioxidant is shown to reduce high blood pressure and decrease the risk of heart disease.

Green tea has also been proven to help block the formation of plaques linked to Alzheimer’s disease. Other health benefits include increased metabolism for weight loss. Enjoying high tea just became sweeter—just remember to keep it green.

Ground Flaxseeds Reduce Inflammation

Flaxseeds are not only a good source of fiber but also loaded with alpha-linolenic acid. Alpha-linolenic acid is an essential fatty acid shown to reduce inflammation in the body.

Studies suggest that other anti-inflammatory properties of flax seeds have been helpful for acne and asthma conditions. Ground flax is an excellent source of fiber and helps to alleviate digestive problems. Flaxseed is nutrient-dense and a rich source of good healthy fat. Flax is a remarkable “superfood” full of minerals, incredible fatty acids, and usable protein.

Yogurt Improves Gut Bacteria

Yogurt is known for its probiotic or live beneficial bacteria. Yogurt is shown to reduce the growth of harmful bacteria in the digestive tract. It also helps maintain stable ph levels in the body.

Probiotics can help with vaginal yeast infections, inflammatory bowel disease, ulcers, and urinary tract infections.

Yogurt is also a great source of bone-building calcium and protein. Not all yogurts are created equal. Look for labeling “live and active cultures” to ensure it contains probiotics. It is also recommended to consume plain over sugared varieties.

Broccoli Is the Antioxidant King

Broccoli, a cruciferous veggie, contains one of the most powerful antioxidants in our dietary toolbox. Broccoli protects our body against cancer and ranks at the top of the superfood list.

Broccoli offers high nutritional value with low caloric cost. It is the most nutrient-dense of these vegetable “superfoods.”

In addition, broccoli contains nutrients that help support immune and cardiovascular health, build bones, and fight birth defects.

Olive Oil for Heart Health

Olive oil is considered a healthy dietary fat was shown to reduce the risk of heart disease. The primary fat found in olive oil is monounsaturated fatty acids (MUFAs). MUFAs have been shown to lower total cholesterol and help stabilize blood clotting.

Olive oil is also bursting with antioxidants called phenols linked to prevention of cholesterol buildup in the artery walls. Look for “virgin,” “extra-virgin,” or “cold-pressed” olive oils for best nutritional values.

The recommended dose is one tablespoon daily to reap heart-healthy benefits.

Beans Are Brain Food

Beans are an excellent source of soluble fiber and good carbohydrate to eat daily. Soluble fiber helps the heart by soaking up cholesterol before having a chance to stick to the artery wall. The cholesterol is then eliminated through normal body functions. Studies show eating high soluble fiber may reduce total cholesterol by 10% to 15% and is linked to a reduced risk for heart disease.

They contain the highest plant protein rating but must be combined with a grain such as brown rice to create a “complete” protein.

Cinnamon Is a Healing Spice

Studies have linked cinnamon to improved blood sugar in people suffering from diabetes. Plus, it’s high in manganese, iron, calcium, and fiber all beneficial to the body.

The health benefits of this super spice continue to be revealed through ongoing studies but it has long been used in traditional medicine.

As with any diet, please consult your health provider to make sure the new program is safe.

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Until next time,

Russ Roberts

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