Super Healing Foods Index

As more and more research is carried out into foods and the nutrients that they contain, we are seeing that many of the foods we have been eating for generations, and some that are newer to us, are packed full of vitamins and minerals, and many other nutrients with exciting health benefits. This list is provided for your information and reference, however it must be remembered that everybody is unique and has individual nutritional needs, and we recommend seeing a practitioner before making any significant changes to your diet.

Almonds: If you feel like snacking on nuts, almonds really are one of nature's super foods. They are a good source of protein and fibre, and several minerals including calcium, magnesium, iron, potassium and zinc. They are also high in vitamin E, and contain smaller amounts of folic acid and vitamin B2. Almonds also contain monounsaturated fats, which can help to keep our arteries supple, and help prevent heart disease. Stick to the unroasted, unsalted nuts for the maximum hit of vitamins and minerals.

Apples: Apples have long been thought to be a healthy food, indeed many of us grew up hearing that they kept the doctor away! It is now known that apples contain the phytonutrient quercitin, which prevents the oxidation (damage) of LDL cholesterol thus lowering the risk of damage to our arteries and in turn, the risk of heart disease. They also contain pectin, a soluble fibre that seems to be very effective in lowering levels of blood cholesterol. Pectin also binds to heavy metals in our body, such as lead, and removes them from the gut.

Avocados: Pound for pound avocados provide more heart healthy monounsaturated fat, fibre, vitamin E, folic acid and potassium than any other fruits. As if this was not enough, they are also the number one fruit source of beta-sitosterol, a substance that can reduce total cholesterol. They also supersede other fruits in the antioxidant lutein, which, in studies has shown to protect people from cataracts. Lutein has also been linked with protecting your cardiovascular system and preventing prostate cancer. Avocados are very easily digested, which makes them ideal for people that have problems digesting fatty foods.

Beets: Beets are not only low calorie but also packed full of nutrients. They contain high levels of carotenoids and flavenoids; anti-oxidants that help reduce the oxidation of LDL cholesterol, protecting our artery walls and reducing the risk of heart disease and stroke. It is one of the richest sources of folic acid, which helps to protect unborn babies from spina bifida, and is also thought to help lower homocysteine levels in the blood. Beetroot also contains the mineral silica, which helps the body to utilise calcium, so is therefore important for musculo-skeletal health and reducing the risk of osteoporosis. Many people juice beetroot for its cleansing and detoxifying properties.

Blueberries: They not only look and taste great but blueberries contain antioxidants known as anthocyanidins, some of the strongest antidotes to oxidative stress, which many scientists believe to be the cause of aging in humans. Research carried out at the US Department of Agriculture found that blueberries had the highest antioxidant capacity of 40 tested fruits and vegetables. Berries also contain a phytochemical called ellegic acid, which is thought to prevent abnormal cellular changes.

Broccoli: If the other foods here are "super" foods then broccoli should be a "mega-super" food. Researchers are finding a wealth of healthy compounds in this vegetable, which include two power anti-cancer substances, sulforaphane and indole-3-carbinol. Sulforaphane destroys any carcinogenic compounds that you have ingested and then it creates enzymes that eat up any carcinogens left over from that reaction. Sulforaphane also kills the bacteria Helicobacter pylori which causes stomach ulcers and greatly increases the risks of gastric cancers according to a study at the John Hopkins University, Baltimore.

Indole-3-carbinol helps your body to metabolise oestrogen, potentially protecting against breast cancer. Broccoli is also a good source of beta-carotene and potassium, which helps lower your risk of heart disease. Many therapists suggest eating broccoli at least three times a week and now we know why.

Cocoa: The main ingredient for chocolate provides plenty of antioxidant flavenoids, which can help fight heart disease and cancer. In a study by the American Journal of Clinical Nutrition, 23 subjects added four tablespoons of cocoa and ½ ounce of dark chocolate to their daily diet. The results showed a lowering of cholesterol and increase of antioxidants in their blood. Before you get too excited about chocolate remember that there is a high fat content and you should choose dark chocolate with a high cocoa percentage, and always remember to eat it in small quantities.