Superfoods RX W
Superfoods RX W
Superfoods RX W
Introducing Phytonutrients
Phytonutrients are nonvitamin, nonmineral components of food that have significant health benefits. Three important types of beneficial phytonutrients
Superfoods Rx Page 2 of 5 o Polyphenols act as antioxidants, have anti-inflammatory properties and are antiallergenic. Foods that contain polyphenols are tea, nuts and berries. o Carotenoids are the pigments found in red and yellow vegetables tomatoes, carrots, pumpkin. Carotenoids include beta-carotene, lutein, and lycopene. They function as antioxidants protecting us from cancer and the effects of aging. o Phytoestrogens naturally occurring chemicals found in soy foods, whole wheat, grains and some vegetables and fruits. They protect against hormone-related cancers such as prostrate and breast cancers.
Superfoods Rx Page 3 of 5 Whole foods are unprocessed or minimally processed in such a way that none of the nutritional characteristics have been intentionally modified. Food synergy is critical to health. Food synergy is the interaction of two or more nutrients that work together to achieve an effect that each is individually unable to achieve by itself. Superfoods Rx is about what you should eat, not what you shouldnt eat. Food is pleasure. Eating should be a satisfying part of your life.
Superfoods Rx Page 4 of 5
Superfoods Rx Page 5 of 5
Avocado
Beans
The darker the bean, the higher the level of antioxidants Loaded with fiber More benefits than red wine Frozen berries have all the benefits of fresh berries Steamed broccoli preserves most nutrients; boiled broccoli loses as much as 65% of its nutrients
Blueberries
Purple Grapes 1 to 2 cups daily Raspberries, Blackberries Strawberries Red and Green Cabbage 1/2 to 1 cup most days
Broccoli
Cinnamon
none
no suggested amount
Increases cognitive skills - a brain boost Lowers triglycerides & LDL Increases HDL cholestrol Protects against uninary tract infections & periodontal disease Richest in phenolics of all fruits Can consume either fresh, frozen, dried or as juice
Cranberries
none
no suggested amount
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Garlic
Scallions, Onions
1/2 clove lowers LDL by 10% Garlice supplements are not as good as fresh garlic The darker the color of honey the higher the level of antioxidants
Honey
none
Kiwi
Pineapple
Oats
Canola Oil
Reduces risk for breast & colon cancer, lowers blood pressure & improves cardiovascular health Lowers cholestrol levels and high Yellow onions 11 times more blood pressure, reduces heart flavonoids than Western white disease onions
Onions
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Pomegranates
Plums
Reduces blood pressure Recommend Pom Wonderful Improves cardiovascular health by Avoid brands that add sugar reducing LDL Reduces cancer - skin damage Reduces cardiovascular disease Reduces infammatory conditions Reduces cholestrol Reduces blood pressure Reduces cancer risk Reduces cardiovascular disease Reduces cancer, including colon, lung, skin, prostate & breast Lowers blood pressure Decreases sun-induced aging of skin, reduces skin cancer Reduces risk for cancer, heart disease & sun-related skin damage Green tea reduces body fat Loaded with fiber Rich in carotenoids
Pumpkin
Carrots, Butternut 1/2 cup 5 to 7 days per Squash, Sweet Potatoes, week Orange Bell Peppers none 10 to 15 grams daily
Soy
Spinach
Tea
none
1 to 4 cups daily
Tomatoes
1 serving daily
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Reduces risk for coronary artery disease, reduces total cholestrol, increases HDL
Wild Salmon
Halibut, canned albacore 3 to 4 ounces, 2 to 4 tuna, sardines, clams, times per week trout, oysters none 1 to 2 cups daily
Reduces elevated blood pressure, Wild salmon is superior to farmed Promotes cardiovascular health, salmon improves cholestrol levels Reduces both colon and breast Make sure "live active cultures" is cancer, reduces cholestrol levels, on label Lowers blood pressure
Yogurt
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