Live Longer If You Eat These 14 Foods?
They're
ordinary items that are probably in your refrigerator or kitchen pantry
right now: beans, blueberries, broccoli, oats, oranges, pumpkin, soy,
spinach, green or black tea, tomatoes, turkey, walnuts, wild salmon,
and yogurt.
But these may not be ordinary foods at all. They
may be so special, they've earned the title "superfoods." That's the
word from Steven G. Pratt, author of "SuperFoods Rx: Fourteen Foods
That Will Change Your Life." His premise is that these vitamin-packed
goodies have superpowers when it comes to keeping us healthy, improving
our well-being, and helping us to live longer provided we do our part
by eating them regularly, reports The Rocky Mountain News.
Here are the 14 "superfoods" and the superpowers they bestow that
are outlined in "SuperFoods Rx":
Beans
They lower cholesterol, fight heart disease, stabilize blood sugar,
reduce obesity, lessen cancer
risk, and relieve hypertension.
--Eat
four 1/2-cup servings a week. Don't like beans? Substitute green beans,
sugar snap peas, green peas, or chick peas instead.
Blueberries
They lower the risk of heart disease and cancer and help maintain
youthful, healthy skin.
--Eat
1 to 2 cups a day. When they aren't in season, eat cranberries,
raspberries, strawberries, cherries, currants, and purple grapes.
Broccoli
It boosts your immune system, reduces the incidence of cataracts,
builds bones, and fights birth defects and heart disease .
--Eat 1/2 to 1 cup a day. Can't stand broccoli? Eat brussels sprouts,
red and green cabbage, cauliflower, bok choy, and kale.
Oats
Oats lower cholesterol , reduce the risk of heart disease and
diabetes,
and are high in fiber and protein.
--Eat
five to seven servings a week. Don't want it that often? Try wheat
germ, brown rice, barley, wheat, buckwheat, rye, millet, and quinoa.
Oranges
They support heart health while preventing cancer, stroke, diabetes,
and other chronic ailments.
--Eat one a day. Want more variety? Try lemons, grapefruit, kumquats,
tangerines, or limes.
Pumpkin
It's not just for pie. Pumpkin lowers the risk of various cancers,
while it promotes youthful, healthy skin.
--Eat 1/2 cup a day. Want an alternative? Try carrots,
butternut squash, sweet potatoes, and orange bell peppers.
Soy
It prevents heart disease, cancer, and osteoporosis,
as well as relieves menopausal and menstrual symptoms.
--Eat at least 15 grams daily. Don't like soy? Try tofu, soymilk, soy
nuts, edamame, or miso.
Spinach
Popeye
was on to something! Spinach lowers the risk of cardiovascular
diseases, a variety of cancers, age-related macular degeneration, and
cataracts.
--Eat 1 cup of steamed spinach or 2 cups of raw spinach a
day. Don't like it? Then eat kale, collards, Swiss chard, bok choy,
romaine lettuce, mustard, or turnip greens.
Tea (Black or green)
Besides soothing the soul, tea boosts the immune system, helps prevent
cancer and osteoporosis,
lowers stroke risk, and promotes cardiovascular health.
--Drink at least one cup a day.
Tomatoes
They
lower cancer risk, increase your skin's sun-protection factor, and play
a role in preventing cataracts and age-related macular degeneration.
--Eat one tomato a day. Don't like them? Try watermelon, persimmons, or
pink grapefruit instead.
Turkey (skinless breast)
It's not just for Thanksgiving. Turkey is not only the perfect healthy
low-fat protein, but also builds a strong immune system.
--Eat three or four 3-ounce servings a week. Want something else?
Skinless chicken breast is a great alternative.
Walnuts
How nutty is this? Walnuts reduce the risk of heart disease, diabetes,
and cancer.
--Eat
1 ounce five times a week. Other options include almonds, pistachios,
sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts,
pecans, hazelnuts, and cashews.
Wild salmon
It lowers risk of heart disease and cancer.
--Eat
it two to four times a week. Don't like salmon? Go for Alaskan halibut,
canned albacore tuna, sardines, herring, trout, sea bass, or clams.
Yogurt
In addition to being a great source of protein and calcium, yogurt
promotes strong bones and a healthy heart.
--Eat 2 cups a day. Want something else? Try kefir.