5 more superfoods
6. Flaxseeds
We've seen them in baked goods, in magazine articles, and in the bulk section but why are flaxseeds so important? Flaxseeds help to protect against cancers such as breast and prostate cancers, they help prevent heart disease by lowering blood pressure and cholesterol levels, they boost immunity, reduce inflammation and are a terrific source of fibre. Whether in your cereal, yogurt, baked goods or smoothies, these seeds are packed with goodness, so add 1 - 2 tablespoons of ground flaxseeds to your diet and make them a must-have item in your household.
7. Broccoli
Broccoli is not only rich in fibre and contains an array of vitamins and minerals, it also helps in fending off many diseases. Broccoli is high in a compound called sulforaphane, which helps to protect against various forms of cancer. It also contains the antioxidant lutein, which can help improve vision. One cup of broccoli contains more vitamin C than an orange and more calcium than a glass of milk. So whether you add it to a stir-fry, a salad, a soup or a casserole, be sure to add this vegetable to your grocery cart.
8. Whole grains
With the recent emergence of the "low-carb craze," many people are now scared of carbohydrates. But your body needs carbs as they serve as the primary source of fuel for your brain and muscles. Go for whole-grain carbohydrates as they're rich in vitamins, minerals and fibre and will give you the energy we need to accomplish your fitness goals. Stay away from whites such as refined flours, baked goods and commercial goods. There are so many other healthy choices out there such as brown rice, kamut, quinoa, spelt, rye, barley, millet, oats and whole wheat. These grains are terrific on their own, and can also be found in various hot and cold cereals. Eat them up. Your body and mind will thank you for it.
9. Soy
Whether you consume your daily intake with a glass of organic soymilk, some tofu or a homemade veggie burger, this wonder food makes a nice addition to just about any diet. Soy is rich in protein, low in cholesterol and saturated fats and helps to protect against heart disease, osteoporosis, some forms of cancer and it alleviates menopause symptoms. Organic soy beverages fortified with calcium help you to achieve your daily intake of calcium. Organic tofu is also delicious as an alternative to chicken in stir-fries, and as an alternative to meat in pasta sauces.
10. Water
Water helps to regulate body temperature, maintain a normal acid/alkali environment, and is essential in helping to carry out waste material from your body. Drink at least eight 8-ounce glasses per day, and if you exercise or drink coffee or alcohol, your water needs increase. As added incentive to keep hydrated, buy a fancy water bottle and fill it up daily. Add a touch of freshly squeezed lemon if you'd like a little flavour and sip on water throughout the day.
Cary Galloway is a registered nutritional consulting practitioner (RNCP) and a certified nutritional practitioner. She has been working in the health field since 2001 when she obtained a degree in kinesiology and health promotion from Acadia University. Cary uses her knowledge in health, wellness and nutrition to provide guidance to individuals who want to improve their health. To learn more about Cary's nutritional services, visit www.totalbalance.ca.
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