14. Consume Micro-plants
Micro-plants
consisting of blue-green algae, chlorella, spirulina, wheat grass, and
barley grass contain more vitamins and minerals than kale and broccoli.
They are an excellent source of two important phytochemicals:
chlorophyll and lycopene. Micro-plants, commercially known as green
foods, contain a concentrated combination of phytochemicals, vitamins,
minerals, bioflavonoids, proteins, amino acids, essential fatty acids,
enzymes, coenzymes, and fiber. They support your body’s ability to
detoxify heavy metals, pesticides, and other toxins, plus boost your
immunity to disease.
15. Chomp on Chives
Chives and
chive flowers are high in vitamin C, folic acid, potassium, calcium, and
blood-building iron. They promote good digestion, reduce flatulence,
prevent bad breath, and help stimulate your metabolism. Chives, when
eaten regularly, may help to lower blood cholesterol levels. Because of
their high vitamin C content, they may help speed recovery from a cold;
the sulfurous compounds contained in chives are natural expectorants.
Best used fresh, chives are easy to grow in pots at home.
16. Munch on Olives
Long an
essential part of the Mediterranean diet, olives are delicious, and
their oil, high in monounsaturated fats, has been in the news because of
its ability to reduce “bad” cholesterol in the blood. Researchers also
suspect olive oil may protect against gastrointestinal cancer by
influencing the metabolism of the gut. Olive oil also contains Vitamin
E, antioxidants, and beta-carotene—all metabolism boosters. Dr. Andrew
Weil recommends the exclusive use of olive oil for fat in the diet.
Studies have shown that people who consume olive oil in preference to
other fats have a lower incidence of heart disease.
17. Eat More Wild Salmon
Salmon is
one of the primary superfoods. That’s because it’s laden with two types
of omega-3 fatty acids (DHA and EPA) that can have a dramatic impact on
reducing heart disease, Alzheimer’s disease, Parkinson’s disease, and
osteoporosis. With their anti-inflammatory properties, these fatty acids
also help blood clots from forming unnecessarily within the circulatory
system, may even prevent cardiac arrhythmia, and may help calm an
overactive immune system in people with autoimmune diseases. For the
healthiest, most eco-friendly, nutrient-packed salmon, check your
grocery or local farmers’ market for wild salmon.
18. Eat Fresh Blueberries
In a Newsweek article
dated June 17, 2002, neuroscientist James Joseph of Tufts University
made it clear that when it comes to brain protection, there’s nothing
quite like the blueberry. Dr. Joseph calls it the “brain berry” and
attributes its health benefits to antioxidant and anti-inflammatory
compounds. He sees potential for reversing short-term memory loss and
forestalling many other effects of aging. The American Institute for
Cancer Research recommends eating blueberries because they are “one of
the best sources of antioxidants, substances that can slow the aging
process and reduce cell damage that can lead to cancer.” By eating only
half a cup of fresh or frozen blueberries a day, you can receive their
antioxidant protection and benefit from their anti-aging and
metabolism-boosting properties. When out of season, use frozen
blueberries in a smoothie or mixed with yogurt and walnuts as a
delicious snack.
19. Eat Avocados
Avocados are
incredibly healthful for you. In addition to being packed with
important vitamins, avocados are able to lower bad cholesterol, decrease
your risk for cancer, and prevent heart disease because they include
oleic acid (a monounsaturated fat) and healthy fatty acids, and they are
high in magnesium and potassium. Research has also shown that these
tasty fruits help the body absorb nutrients from other foods eaten with
them. Just keep in mind that an avocado is high in calories— each fruit
contains approximately 300 calories and 35 grams of fat—as you figure
out new ways to incorporate it into your meals.
20. Feast on Low-Fat Yogurt
Yogurt is
tasty and a great source of protein and calcium—which we’ll touch on
soon—but some yogurt also comes loaded with live cultures known as
probiotics. These creatures live in your intestine and are warriors
against bad bacteria and help with the digestive process (a recent study
showed that people who ate three servings of light yogurt a day lost 20
percent more weight than those who reduced their calorie intake alone).
21. Eat Dark Chocolate
Chocolate is
good for you. Well, sort of. It’s still high in calories, but an ounce
of dark chocolate will provide you with antioxidants and can help lower
your blood pressure. Just keep in mind that the darker the chocolate,
the better off you are because dark chocolate contains the least amount
of fat and sugar.
