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15 Super Foods You Should Never Exclude From Your Diet

by on September 30, 2011 >> 22 Comments
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1) Apples

First up is Apple. Apples are packed with antioxidants, many of which cannot be found in any other fruit. They are one of the best sources of pectin – a soluble fiber that is a key component in the prevention of heart disease and stroke. Pectin keeps cholesterol levels low and prevents huge swings in blood sugar levels which help to keep diabetes under control. Apple pectin is also the type of fiber that slows digestion and fills you up quickly, making it an ally in weight control. At 81 calories per apple, this fruit is definitely a shining symbol of good health.

2) Asparagus

At only 44 calories a cup, with no fat and no cholesterol, asparagus is a dear friend that is sure to help you reach your weight loss goal and maintain a healthy weight. It is packed with a solid punch of carotene, potassium, and a decent amount of fiber to help fight cancer, high blood pressure, diabetes, and obesity.

3) Beans

Believe it or not, it would be hard to find a bean that is not good for you. Whether they are black, brown, pink, red, or white, these legumes are packed full of soluble fiber. A diet that includes a single, daily, 4 ounce serving has the ability to decrease high cholesterol levels significantly. Beans are a terrific source of potassium and calcium. They are high in protein and contains very little fat, making them the perfect replacement for meats.

4) Berries

Blackberries, Blueberries, Raspberries, and Strawberries are packed with antioxidants. Tipping the scale at just 74 calories per cup, these sweet treat house a hefty amount of fiber, potassium, almost no salt, and a small amount of fat making them a class act against high blood pressure and obesity. Of the berry family, strawberry is the only one that contains ellagic acid – a compound that is said to block the effects of some carcinogens found in cigarette smoke, and at 45 calories per cup, you can eat as many as you wish and not gain an ounce.

5) Broccoli

Broccoli is dubbed the number one anticancer vegetable because a single cup is brimming with carotene, vitamin C, calcium, and potassium. All these nutrients, plus its low fat, low sodium content, keeps broccoli on duty against a squadron of diseases: high blood pressure, heart disease, osteoporosis, and stroke. What also makes broccoli such a super food is its ability to fill you up easily without filling you out, which is great for weight loss. At 24 calories per cup, this deep green beauty will definitely help keep obesity at bay.

6) Carrots

Carrots are champion disease fighters on every level! If you were born with any eye, you should not ignore carrots. They house a host of beta carotene that is the main nutrients the eyes demand. They are the most widely available source of cancer preventing carotene. The risk of lung cancer is many times higher among smokers who do not eat carrots, than those who do. They are rich in potassium and fiber, to help fight stroke, and high blood pressure, and contain a significant amount of soluble fiber – important in controlling diabetes. As you can see, this is a super food packed with essential nutrients to support many parts of our body and help keep diseases at bay. At 31 calories each, they are the ideal weight control snack.

7) Citrus

The only source of vitamin C that house more C vitamin than grapefruits, oranges, and tangerines, is rose hip. Grapefruits are so packed with vitamin C that ½ of a grapefruit alone provides your entire day’s supply of the recommended daily allowance for vitamin C. It also has enough potassium to help keep high blood pressure and stroke at bay. At 38 calories per half, it is a major force in fighting obesity. Oranges are also packed with vitamin C and usually very helpful in staving off a cold. It is a welcome replacement for juices and a great source of fiber when the inside is eaten. At 65 calories per fruit, it is definitely a must have in your weight loss challenge. Unlike oranges, a single cup of tangerine sections will provide you with a generous serving of vitamin A, making it an even stronger ally in the fight against cancer. At 86 calories per cup, tangerine falls perfectly into place, combating obesity as well.

8) Fish

Mackerel, Salmon, Sardines, and Tuna are the best set of fish families to have. They are the richest sources of omega-3 fatty acids, which is the major heart helper. Mackerel and tuna are rich in potassium as well, while salmon and sardines are rich in calcium. When eating canned salmon, be sure to eat its bones. You will get just about as much bone-building calcium as you would in half glass of milk. Same go for sardines, making them the best non-dairy food against osteoporosis. As for canned tuna, opt for it in water rather than oil, in order to avoid unnecessary calories and fat intake. A 3 ounce serving of these fishes, is approximately 223 calories.

9) Garlic

No, you do not have to chew on the garlic! Although, if you can you should! Including a clove or two in your soups and meat preparations will enable you to enjoy its cholesterol busting benefits and its potential to enhance the processes by which your body breaks up stroke-causing blood clots, avoiding its harsh direct taste. Having garlic in its natural uncooked state will provide you with a great source of antibiotic, which helps the immune system immensely. At 4 calories per clove, it is one of the least expensive insurance policies around.

10) Nuts

You will be nuts to leave Nuts out of your diet! Almonds, hazelnuts, macadamia nuts, peanuts, pecans, and pistachios are all high in calories and fat, but the fat they contain are monounsaturated, which is the kind with the greatest benefits for the heart. Used sparingly on your salads, or blended in your smoothies, these nuts at 170 calories per ounce will help supply the potassium and magnesium needed to fight high blood pressure while giving your heart the select fat it needs.

11) Oat and Wheat Bran

Oat and wheat bran should be a part of your live longer eating program. Studies have shown that eating a cup of oat bran each day can lower high cholesterol levels significantly, and help in the reduction or elimination of the need for insulin in diabetics. This is due to the fiber that oat bran is packed with. This soluble fiber is credited with helping to lower harmful Low Density Lipoprotein (LDL) cholesterol, and raising the highly beneficial High Density Lipoprotein (HDL) cholesterol.

Wheat bran is packed with insoluble fiber, the type that keeps the digestive system running smoothly and can prevent colon problems, and cancer. Choosing the 100% bran flakes will ensure you get the health promoting benefits. A ¼ cup serving of wheat bran is a great source of blood building iron and stress fighting B vitamins. Its high potassium, low sodium ratio makes it a great help in lowering blood pressure. Both oat and wheat bran are credited for their ability to fill you up quickly, thus eliminating the need to eat too often which will undoubtedly help to keep your weight under control.

12) Olive Oil

The ability of this golden oil to prevent heart disease is nothing short of amazing. It has been found to help lower Low Density Lipoprotein (LDL) – bad cholesterol without altering the High Density Lipoprotein (HDL) – good cholesterol. It is however, still a fat and loaded with calories – 120 per tablespoon. Thus, it should be used as a substitute for other fats in your diets, and not in combination with other fats. Olive oil is great on salads too!

13) Turnips

Turnips are loaded with fiber. 1/2 cup of cooked turnips has almost no fat and no calories, and houses almost a whole day’s supply of vitamin A. Add some turnips to your soup, or thinly sliced to your salad and you have got a strong supporter against cancer, diabetes, heart disease, stroke, and obesity.

14) Watermelon

Apart from being the cool solution for your dry throat on a hot summer day, watermelon is a flavorful way to load up on vitamins A and C. This super attractive fruit also has plenty of potassium and calcium, and at about 150 calories per 2”x5” slice, it is a delicious way to watch your weight.

15) Yogurt

Yogurt is another great source of calcium and potassium. Eaten regularly as part of a low-fat diet, this super food can help you prevent osteoporosis and stroke while keeping the lid on your blood pressure. Beware, not all yogurts are created equal. Some varieties of yogurts are so high in fat that their disease fighting capabilities are almost lost. So be sure to look at the labels and purchase and eat only “low fat” yogurts.

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22 Responses to 15 Super Foods You Should Never Exclude From Your Diet

  1. John on October 1, 2011 at 12:24 pm

    Your list seems well balanced to me, with the exception of tomatoes which I love. Also, I can never get enough fish – just love ‘em.

    Another great post I enjoy. Thank you, and keep writing.

    • Marie on October 1, 2011 at 1:43 pm

      Thanks John! I am a huge lover of fish too, not only for their delicious taste but also because they are so packed with the heart loving Omega-3 fatty acids. Tomatoes are very good to eat, especially for men so it’s awesome that you love to eat them.
      Marie recently posted..15 Super Foods You Should Never Exclude From Your DietMy Profile

  2. Katherine on October 1, 2011 at 1:27 pm

    With the exception of turnips, those are all food products that I include in my diets. I should try the turnips some time. Also, like John, I love tomatoes. I love to eat them in my salads. I would add tomatoes and lettuce to your list, so that would make your list 17 super foods…

    Thanks for sharing.

    • Marie on October 1, 2011 at 1:37 pm

      This list could go on and on Katherine, there are so many food favorites out there that are healthy too, but I am particularly interested in those that I have listed because of the enormity of their substance.

      Yes, you should give turnip a try at least for its supporting benefits against many diseases.

      Thanks for contributing!
      Marie recently posted..15 Super Foods You Should Never Exclude From Your DietMy Profile

  3. Janice on October 2, 2011 at 7:18 pm

    My favorites made the list! I love asparagus, nuts, watermelon, and yogurt. Actually, I like most of these foods. I have never had turnips, wonder where I would get those?! Maybe in a produce market. I use a lot of garlic and olive oil! I actually like the flavor of garlic.

    Nice post!

    • Marie on October 2, 2011 at 10:44 pm

      Hi Janice, apart from the harsh taste of garlic, it really is a super food. I love the flavor it gives my soup, and fish. You should try the turnips, they are actually pretty good in soups.

      Thanks for chiming in :)
      Marie recently posted..15 Super Foods You Should Never Exclude From Your DietMy Profile

  4. Debbie @ Happy Maker on October 3, 2011 at 12:08 pm

    Great list of good foods Marie. Most of them I like, but when it comes to the turnip, not so much. I did not realize that watermelon was that good for you. Love watermelon. Thanks for the listen, I’ll work on the turnips LOL

    • Marie on October 3, 2011 at 10:18 pm

      Hello Debbie, from the responses so far turnip seems to be the odd one out. LOL! You should probably cut them in small cubes and add them to your soups, if you are a soup lover – not only nutritious but also quite tasty.

      Thanks for contributing!
      Marie recently posted..15 Super Foods You Should Never Exclude From Your DietMy Profile

  5. Crabby McSlacker on October 6, 2011 at 2:41 pm

    Great list! The big surprise on there for me was turnips. Never think about ‘em and didn’t know they were so healthy. Will have to correct that and try them again, it’s been so long I don’t even recall what they taste like.

    • Marie on October 6, 2011 at 8:04 pm

      Hi Crabby, you have nothing to lose and a lot to gain by eating turnips. Not to mention, they have little to no fat, and packed with fiber. You should try them again, who knows – maybe you will love ‘em.

      Thanks for participating!
      Marie recently posted..15 Super Foods You Should Never Exclude From Your DietMy Profile

  6. Jym @ Blog Marketing on October 6, 2011 at 10:21 pm

    Very cool list Marie.

    I’m just starting to get more focused on health, mostly because I realize the impact healthy food has on my clarity, focus and productivity.

    I’m happy with all the foods you mentioned here except turnips, so I’m hoping that missing that one item off my shopping list won’t be too detrimental.

    Ras fruit & veg, nuts & seeds, fresh fish and less coffee is what’s doing it for me at the moment!
    Jym @ Blog Marketing recently posted..Confessions of a Blog-Bound Caffeine FreakMy Profile

    • Marie on October 7, 2011 at 10:38 pm

      Better late than never Jym! Eating healthy diets is the foundation to living a healthy lifestyle. It enhances your mental, physical, and emotional well-being.

      Your turn around of fruits, vegetables nuts/seeds, and fish will do you very well. You will absolutely miss out on the nutrients from turnips, but not to the point of detriment to your health.

      Keep your focus on eating healthy foods, and watch your overall health and attitude improve. All the best!

      Thank you for contributing.
      Marie recently posted..15 Super Foods You Should Never Exclude From Your DietMy Profile

  7. Sandy on October 24, 2011 at 11:40 am

    I can take everything on your list Marie, but I cannot take the garlic. It stays on my breath for days; brushing, flossing, mouthwashing, does not help. A total body flush would probably help! LOL!

    I love watermelon, and I cannot go a day without carrot.
    Very nice list and presentation.

    • Marie on October 27, 2011 at 10:56 am

      Garlic is definitely a no, no for many people because of its strong, unpleasant odor; however, it is a super food because of its many benefits including its source of antibiotic that helps our immune systems – immensely.

      I love watermelon and carrots too, Sandy. Carrots are the best foods we can give our eyes.

      Thanks for your input.
      Marie recently posted..How To Guard Against Destructive Quarrels That Are Likely To Occur In RelationshipsMy Profile

  8. Sylvia on October 26, 2011 at 2:22 pm

    I really love the beans but I notice lately when I eat them I go off on a farting rampage. Not good if you have to be around lots of people like I most always am. I am trying to figure out why this started happening, and also find a solution to it.

    I try to eat healthy, and even though I do not like the taste of most vegetables, I try to juice them with some fruits to get the nutrients. It is not 100% the same as I do not get the roughage but it is way better than ignoring vegetables altogether.

    Love your list!

    • Marie on October 27, 2011 at 11:20 am

      I have heard that story before Sylvia, and I wonder if it is the beans specifically, or a combination of different things. I think you should try to monitor what you eat and do, before and after you eat beans for a number of times – just for experiment sake. It sounds pretty embarrassing for you, and inconvenient for others who share your immediate environs when this happens.

      Get ‘em whichever way you can Sylvia; just cannot afford to miss out on the important nutrients these super foods provide.

      Thanks for sharing.
      Marie recently posted..How To Guard Against Destructive Quarrels That Are Likely To Occur In RelationshipsMy Profile

  9. KerryAnn on October 26, 2011 at 2:30 pm

    Gotta love this list! Any food list with fish, carrots, asparagus, broccoli, watermelon, and yogurt, is a list of mine. I have never even heard of turnips (lame) but I would like to know how it tastes. will try my local market to see if it is there.

    Overall, from the look of your list, looks like I am eating healthy :)

  10. Dr. Nick @ Hangover remedies on April 25, 2012 at 12:36 am

    You are absolutely right! These foods listed here, including the vegetables are very important to include in our daily diets. If we use these foods and other healthy ones, I think we will remain healthy and fit.

  11. Patrick Del Rosario on December 13, 2012 at 9:09 pm

    Your list of super foods can really help us to be healthy. One serving of each per day will help keep our body and mind strong, healthy and far away from the doctor.

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