In many cases, claims made by those advocating the latest super food have little or no proven scientific facts.  However, this doesn’t necessarily mean that super foods and their health benefits should be ignored.  It simply takes a little common sense to understand the truth behind the hype, and include these highly beneficial foods in your diet.

Health Benefits from Various Super Foods

It makes sense that no one food can provide your body with a miraculous cure to one or a group of ailments.  For the body to exist and function at optimum level it’s necessary to provide it with the fuel it needs – and this includes a variety of substances.

The actual notion of super foods has come about from the high levels of necessary vitamins, minerals and other substances contained in them that are required for the body to not just survive, but to thrive.

One of the challenges that we all have to face is the difficulty in eating a diet that our body can truly utilize to maximum effect.  The problem with technology, and all the advances in food and diet that this brings, is that the human body simply can’t evolve at the same rate.  Your body and the way that it processes and uses food is virtually identical to that of the caveman.  But our diet is so far removed from that on which our ancestors survived that it’s practically unrecognizable.

And super foods all have one thing in common.  They are high in the substances that are lacking in much of todays processed and convenience food.  Super foods are “real.”  They’re unprocessed, whole and are generally un-tampered with – in other words, identical to their natural state – and exactly the same as our Neanderthal ancestors would have eaten.

Super foods include the following:

• Garlic
• Blueberries
• Beans
• Tomatoes
• Salmon
• Pumpkin
• Oranges
• Tea
• Spinach
• Walnuts

As you can see, each of these is a natural food that can be eaten (or drunk) in its natural form.  These foods, hailed as helping with such health issues as hypertension, cardiac disease, obesity, depression and diabetes to name but a few, are simply foods that have not been altered in any way by human hand.

Many of the health issues suffered today are a modern problem – and caused in many cases by our diet and lifestyle.  By changing the way we eat, as well as trying to become more active, it really is possible to fight some of these common and devastating health problems.  Super foods have their place, but just adding them to your diet every so often will not have the desired effect.  Super foods need to have a regular and sustained place in your everyday eating habits – only then can the fight towards better health become a real and powerful one.

It might sound a little strange, eating to promote weight loss when it’s food that means you put weight on in the first place.  However, when it comes to losing unwanted pounds, what you eat is as important as the quantity.

One important point when considering nutrition and weight loss is to keep away from foods that include artificial sweeteners.  Hailed as the miracle answer to allowing you to satisfy your sweet cravings, but with none of the sugar, artificial sweeteners have been embraced by many seeking to lose weight.  However, nothing could actually be further from the truth.  In fact, there are many schools of thought that now believe that artificial sweeteners actually cause you to gain weight.

This is because all of these substances are artificial; created with chemicals and/or by chemically altering the molecular structure of a natural product.  By consuming them, you introduce more toxins into your body.  These toxins embed themselves into the fat cells of the body, trapping the fat inside.  This in turn causes the fat cells to enlarge – so trapping more fat inside and making the act of losing the fat virtually impossible.

So what foods should be eaten when trying to lose weight?

• Lean protein – such as fish, chicken, eggs, pulses and nuts.  Not only are these foods high in the nutrient content, but the act of digesting them uses up a higher amount of calories than some other foodstuffs.  This is known as the “thermic effect” of food.  Metabolizing food requires energy.  And this energy is created by the body breaking down stored fat.  Digesting lean protein requires the body to use up around 30% of the energy supplied by the food itself – its thermic effect.  However, other food – such as food high in fats – is easily metabolized by the body and only requires about 2 or 3% of its energy to do so.  You do the math – and see the difference.
• However, you do need to include various “good fats” in your diet.  Not only are some fats vitally important to bodily functions, but also because eating fat sends very clear signals to your brain to tell you when to stop eating.  If you eat a diet that’s too low in fat then these signals become muted, you never end up feeling fully satisfied and therefore you overeat.  Good fats are found in natural foodstuffs such as butter, olive oil, cream and coconut oil.
• Citrus fruits contain a large amount of vitamin C.  This is a vitamin used by the body to metabolize fat.  Eating plenty of vitamin C rich foods will help your body process and burn fat for energy, so stimulating fat loss.

As you’ve probably noticed, much of this flies in the face of what has traditionally been the way to lose weight over the past few decades.  But with the rising obesity epidemic sweeping the western world, much research has gone into discovering why this is so.  It’s not just about the amount you eat, it’s about what you eat as well.  So if you’re serious about losing weight, then make sure you’re following the most up to date advice available.  Only that way will you honestly attain your weight loss goals.

Fatigue is something that hits all of us at one time or another.  Work and family responsibilities can sometimes prove relentless, and it’s a strange state of affairs that for all of our technological advances, free time to truly relax is something that many of us simply don’t have the luxury of.

Very often the diet that we eat has a lot to do with this.  As we become short on time, so what we eat becomes, by necessity, that of convenience food.  So what can be done to combat this; and without taking up even more of your precious spare minutes?

Thankfully, there are small steps we can take to ensure that our diet is filled with foods that can actively combat fatigue.  Much people’s tiredness in the modern world is down to eating foods that provide us with a fast energy boost.  And these “peaks” are always followed by the inevitable “troughs” that follow.  Sometimes called “sugar” spikes, this manner of eating is something unique to the last few decades, and something that many of us are only just becoming aware of.

Improve your Diet, Improve your Energy Levels

Of course, if fatigue is caused by a medical problem, then this should of course be addressed by a medical expert.  But general fatigue, or that constant feeling of tiredness that so many of us suffer from, is often caused by eating the wrong foods.  So what can you eat to help combat fatigue, and why do these help?

Complex carbohydrates

Often shortened to just “complex carbs,” these are foodstuffs that take longer for your body to digest and metabolize.  This means that they release energy to the body in a slow and sustained manner, over a longer period of time than that of simple carbohydrates.  Good complex carbs to eat include wholegrain bread, oatmeal or porridge and brown rice.

Foods High in Fiber

High fiber foods move slowly through the digestive system, meaning that you stay fuller for longer and don’t get that urge for a quick sugar fix.  Fiber also has the effect of drawing water into the digestive system, ensuring that the food continues to move smoothly through the tract.  Therefore the waste products also move smoothly and are excreted from the body in a timely manner – something that can cause you to feel sluggish if it doesn’t happen.

Lean Protein  

This is found in foods such as chicken and fish.  Proteins can, along with carbohydrates, be used by the body for energy.  But it’s also used by the body to carry out essential repairs.  Without a good source of lean protein the body struggles to carry out this maintenance, once again leading to tiredness and fatigue.

Fruits and Vegetables  

High in the essential vitamins and minerals the body needs to carry out its most basic functions.  Without these, the whole body system becomes sluggish, leading to underlying fatigue.

In general, try to eat throughout the day, as opposed to overeating in one session.  Too much food in the stomach will result in your brain telling you to slow down as vital blood supply is diverted to the digestive system to cope with the overload of food.  Trying to keep your weight in proportion will also help to combat fatigue.  Ensuring that you keep processed and convenience food to a minimum is one of the most important aspects of combating nutrition related fatigue, and really isn’t that difficult, once you make a concerted effort.

It’s hard to turn anywhere these days without “detox” being hailed as the miracle cure for anything from asthma to wrinkles, bad breath to weight loss.  But what is a detox all about?  And does it have to include shocking rituals that many so called “health gurus” say are necessary to truly detoxify the body?

Well, we’re not going to say that some of these more radical ideas might not work, but when it comes to expelling toxins from your body, you can do a lot simply by being aware of the food you eat, and ensuring that you gain nutrition from various foods that are known to have a detoxifying effect.

Detox Debunked!

Okay – first of all it’s not possible to get rid of all the toxins in our body.  This is simply down to the fact that in our 21^st century, technology advanced world, toxins are all around us.   They’re in the food we eat, the water we drink and the air we breathe.  Simply by being alive today, various toxins are entering your body every single second.

However, all is not lost, because your body is uniquely equipped to deal with these toxins – and has a waste system that puts anything man-made to shame.  Nature is, after all, a wonderful thing.  Your in-built detoxification system is primarily your liver, where harmful toxins are separated, processed and passed onto various other organs for excretion from the body.  But you should consider that the body’s internal transportation system also needs to work well for detoxification to happen at optimum level.

And this is where eating foods that actively help with the body’s natural detoxification can help.  The body is a finely tuned machine, and no one part works in isolation.  This means that choosing the foods you eat can have a direct effect on how well your body can find, process and get rid of toxins.

Detox Superfoods

Garlic

 The humble garlic bulb is perhaps one of the most powerful, and easy to add, foods that you can use in your diet.  It stimulates the liver to produce various enzymes necessary to rid the body of toxins.

Green Tea  

Drunk in Eastern countries for centuries, green tea is high in antioxidants that actively work to flush the digestive system of waste, as well as helping in the fight against free radicals in the body.

Citrus Fruits – Oranges, Lemons and Limes  

Forget pre-made juices, what you need is juice squeezed from the fruit itself – with nothing added.  High in vitamin C, these fruits provide the liver with a powerful detoxification helping hand by aiding conversion of toxins into substances that can be readily digested and excreted.  Lemon, orange or lime juice mixed with a little hot water is an excellent way to start the day.

Mung Beans

This humble bean has long been used by those who follow Ayurvedic medicine.  It’s known to help absorb and remove toxins that coat the walls of the small intestine, allowing them to be delivered to the liver, sorted and removed from the body.

Green Foods High in Chlorophyll

These include any dark green, leafy vegetables.  The high chlorophyll content provides assistance in removing many of the 21^st century toxins – such as heavy metals, pesticides and toxins from cleaning products that we can’t help but take into our bodies.

These five foods really do have a powerful detoxification effect.  Rather than thinking of a detox as something you do on occasion, try to include these foods in your diet on a regular basis.  This will prove far more beneficial than an all-out attack on your digestive system once in a blue moon.  Nutrition and detoxification is something that is best worked on every day to gain the best results from your efforts.

Bloating is something that affects a great many people, and something that nutrition clinics see in every increasing numbers.  Processed foods and sedentary lifestyles are just two of the factors that have seen this uncomfortable condition increase tenfold over the last decade or so.

In some cases, the feeling of being bloated and abdominal distension can be caused by an underlying medical condition.  In such cases, medical advice should be sought as to treatment and possible cures.  However, the majority of people who suffer from bloating have no diagnosable medical reason for the condition.  Countless people believe they have an intolerance to certain foodstuffs, which indeed they may well do, but narrowing this down to the actual cause can prove extremely difficult.

Despite all kinds of intolerance testing being available, the best way to discover which foods are the culprits is by keeping a detailed, long term food diary.

However, there are certain foods that have proven beneficial to many people who suffer from this very real and distressing condition.  These include eggs, fresh vegetable, potatoes and tomatoes.  Whole grains, fresh nuts (unsalted or coated), lean meat and fish, soft cheese and natural bio yogurt are other foodstuffs that many people find don’t inflame the gut to bloating.

Just as importantly are the kinds of foods that trigger the problem.  The following should be avoided as much as possible.

• Alcohol
• All fruits – with the exception of green apples
• All kinds of sugar – including those in products such as cakes and cookies.  Check the labels of any foodstuffs to ensure you’re not eating items with added sugar.
• Malted products – such as breakfast cereals.
• Anything that contains yeast – such as bread and other products.
• Vinegar and anything that’s been pickled.
• Fruit juices
• Mushrooms
• Hard cheese and blue cheese.

One reason believed to be responsible for bloating is caused by the thousands of different bacteria that live in the gut and are necessary for digestion.  When some of these bacteria levels are low, the process of digestion fails to occur at the optimum level.  This means that foodstuffs can ferment, causing gas and creating bloating.

Whilst there are some people who truly suffer from food intolerances, very often all that’s needed are a few small but significant dietary changes to reduce or even prevent bloating from occurring althogether.  It can be a challenge to identify the foods that are the worst offenders, but with some perseverance it really can be possible to eat to control the bloat.

Many studies have been carried out to attempt to prove definitively one way or another, and whilst there are still no hard and fast facts, these studies seem to indicate that certain foods really can help alleviate symptoms, perhaps even slowing the progression of the disease.

The Mediterranean Diet

The general diet eaten by those who live in the Mediterranean area of the world is not only beneficial for arthritis, but also a number of other medical conditions.  Because of the longevity of people from these areas, much effort has been made to further study what is different about the diet consumed by people who live here.

Following a Mediterranean diet means eating foods rich in omega-3 – a substance known for its anti-inflammatory properties.  This is found in oily fish, such as sardines, salmon and mackerel.  It is also found in non-animal products, such as linseed and flax seed.  It’s also possible to buy other foodstuffs that have been fortified with omega-3.  The anti-inflammatory properties of omega-3 rich foods can help with the pain associated with inflamed joints.

Other notable nutrition consumed (or not consumed) in the Mediterranean diet is plenty of grains and pulses, fresh vegetables and a low proportion of red meat.

Blueberries and Ginger

Both of these contain powerful, natural anti-inflammatory properties.  Many people find that eating both of these products help reduce the pain caused by the disease.

Pineapple

This fruit contains the substance, bromelain.  Once again, this is known for its anti-inflammatory properties, and some people have found that it helps with arthritic pain.

Jell-O

Jell-O or ‘jelly’ might sound a strange food, but the gelatin contained within has been reported to considerably reduce arthritic pain in certain cases.

Abstinence from acidic foods such as citrus fruits and red meat can often help as well.  This is because the acid contained in them can build up in already inflamed joints, adding to the irritation (and therefore pain) experienced.  Many people also find that increasing the amount of alkaline based foods in their diet, such as green vegetables, proves extremely beneficial.

If steroids are a part of a treatment for arthritis, you should be aware that this can increase the risk of osteoporosis over time.  By increasing the amount of calcium rich foods, such as dairy, nuts and seeds it’s possible to help prevent this.  You should also consider vitamin D rich foods, as well as ensuring enough sunlight to your skin to stimulate the body to create its own internal source of vitamin D.

There are thought to be many different reasons for a person to suffer from acne, but a definitive diagnosis has yet to be reached.  Research has shown that there are many factors, including hormones, stress, vitamin deficiency and diet.  What is known is that acne is caused due to blockage of the hair follicles in the skin by natural oils (known as sebum).  These oils are created by the sebaceous glands.  If the body produces too much sebum it can block the hair follicle, allowing bacteria to form and a pimple occurs.

Most acne specialists agree that diet can, in many cases, have a direct effect on the amount of sebum the body creates.  Because of this, it’s though that it can be beneficial to eat a diet high in certain foods, and low in others.

Processed foods are a bane of the 21^st century lifestyle.  We’re all guilty of eating convenience foods, especially when trying to juggle work with home life, perhaps bringing up a family or working extra hours to cope with hard financial times.  However, processed foods, foods high in fat, sugar, salt and other items are believed to have a direct effect on the amount and severity of acne a person might suffer.

Foods to cut out.  Foods to include

A good strategy for foods that can help with acne is to eat items that are as close to their natural state as possible.  By this, we mean fruits, vegetables, lean meat, fish, whole grains and vegetable oils.

This can be quite hard to adapt to, especially as convenience and processed foods are designed to be both habit forming and time saving.  However, the challenge of altering your diet so it actively aids the prevention of acne is both possible and, once you’ve changed your diet, ultimately more satisfying.

Although everyone is different, and this means a little experimentation to find out if certain foods trigger acne outbreaks, foods to cut out are likely to include anything fried, containing caffeine, high levels of dairy foods and processed meats such as bacon.

Beta Carotene

Foods that are high in levels of beta carotene have proven extremely beneficial in many cases.  Beta carotene is a substance that your body can easily convert into vitamin A.  And vitamin A can help to reduce excess sebum produced by the sebaceous glands.

Foods that are high in beta carotene can be easily spotted due to their color.

Bright orange fruits and vegetables – such as apricots, mangoes, tangerines, oranges, carrots and squash.

Bright red fruits and vegetables – tomatoes, red peppers, cherries and watermelon.

Dark green vegetables – broccoli, spinach and collard greens.

Of course, every case of acne is individual, and you might need to experiment with your diet, along with any other treatments advised by a medical expert.  However, if you make it your mission to eat food as close to its natural state as possible, you’ll be doing as much as you can to help diminish acne from the inside out.

The following are all essential items that the body needs to create the components that make up a healthy skin:

• Antioxidants
• Vitamins A, B complex and E
• Iron, Selenium and Zinc
• Essential Fatty Acids

Antioxidants

Most people have heard of antioxidants – those powerful nutrients and enzymes that are able to counteract to some extent the natural process of oxidation that occurs in the body.  Antioxidants fight against harmful “free radicals.”  These free radicals are unstable atoms that damage the body – and this includes the look of your skin.  The oxidation process that free radicals cause inside your body is the same as that which creates rust on metal or turns a piece of fruit brown.

Eating food high in antioxidants can help the fight against these free radicals.  In regards to your skin, free radicals attack the collagen – the substance that allows your skin to remain plumped and elasticated.

Foods high in antioxidants included:

• Tomatoes
• Spinach
• Carrots
• Broccoli
• Peas
• Peppers
• Berries (such as strawberries and raspberries)
• Nuts (such as hazelnuts and brazil nuts)
• Sweet potatoes
• Kale
• Raisins

Vitamins A, C, B complex and E

Vitamin A is used by the body in the essential process of skin cell formation.  Good sources can be found in foods such as;

• Eggs
• Oily fish
• Butter
• Whole milk

The human body is also able to create vitamin A from the substance beta-carotene, which is the plant form of the vitamin.  Eating foods high in this allow the body to have a constant supply of vitamin A to convert whenever it needs to.  Good quantities can be found in;

• Orange colored fruits and vegetables
• Dark colored vegetables

B complex vitamins help the body to metabolize the necessary nutrients from food to keep the skin healthy.  Good sources are;

• Oily fish
• Offal
• Red meat
• Eggs
• Bananas
• Whole grains
• Soya beans

Vitamin C is perhaps the most known of the antioxidant vitamins.  It’s an essential component of the elastic collagen in the skin.  Some good food sources are;

• Strawberries
• Tomatoes
• Potatoes
• Citrus fruits
• Peas
• Peppers

Vitamin E is essential for the body to fight against the damage caused by free radicals.  A pale skin can be a sign of a deficiency in this vitamin.  High quantities are found in;

• Whole grains
• Avocados
• Peanut butter
• Seeds and nuts
• Vegetable Oil

Iron, Selenium and Zinc

These are nutrients that have their own role in the creation of a healthy complexion, and also work in conjunction with other vitamins and products.  Iron is extremely important for the creation of red blood cells (hemoglobin), which transport oxygen around the body.  Foods high in these three essential nutrients include;

Iron

• Red meat
• Eggs
• Seafood
• Liver

Selenium

• Cheese
• Eggs
• Mushrooms
• Cereals
• Seafood

Zinc

• Turkey
• Cheese
• Eggs
• Nuts
• Whole grains

Essential Fatty Acids

These come in two forms, Omega-3 and Omega-6.  It’s the Omega-3s that have an effect on the skin and its complexion.  The body cannot manufacture these essential fatty acids, so you need to ensure that you consume foods high in these on a daily basis.  These include;

• Seeds and nuts (and related oils)
• Oily fish
• Prawns
• Eggs
• Sesame, flax and rapeseed oil.

Many people fail to appreciate that a healthy complexion is even more dependent on the correct nutritional intake than the products you use on your skin.  As well as making sure provide your body with this necessary fuel, water is another vital product that will have an effect on the color, hydration and condition of your skin.  Mild dehydration affects a large amount of the population, with most people being unaware of it.  Ensure that you sip water throughout the day, aiming for a minimum intake of around 2 liters per day (more if the weather or exercise means excessive perspiration).

Cherries

Melatonin is a hormone secreted by the body’s pineal gland.  It regulates the body clock and controls sleep.  Cherries contain a natural form of melatonin, so eating these can prove extremely beneficial as a sleep aid.  All forms of cherries work – fresh, dried and in juice form (although juice that is low in added sugar, such as tart cherry juice, is better).  Try consuming cherries about an hour before you wish to go to sleep for the best effect.

Fish

There are quite a few seafood products that contain the amino acid, tryptophan, that can induce the body to sleep.  These include cod, halibut, tuna and shrimp.

Bananas

This fruit is a good source of magnesium and potassium, both of which are natural muscle relaxants.  Another reason bananas can help is that they contain the amino acid, L-tryptophan.  The body converts this amino acid to a substance called 5-Hydroxytryptophan, or 5-HTP for short.  This is one of the building blocks of a neurotransmitter – serotonin, and can also be converted into the sleep regulating hormone, melatonin, by the body.  Both of these aid in helping the body to sleep.

Protein/Carbohydrate Combination

Milk also contains the amino acid, tryptophan.  Many people swear by warm milk as an aid to sleep, but for an even better effect try creating a protein/carb combo by adding some oatmeal.  The carbohydrate in the oatmeal will allow your body to better use the tryptophan.  It also raises the blood sugar, therefore stimulating the production of insulin followed by a dip in blood sugar levels and therefore sleepiness.  Oatmeal also contains melatonin, the hormone that helps regulate sleep patterns.

Toast

This might sound like an odd snack to aid with sleep, but because it’s rich in carbohydrates, it causes a sugar spike in the blood levels.  Soon after this spike, there comes a sugar low – and this causes drowsiness.  When eating such foods in the daytime, they give you a quick burst of energy, followed by a crash as the blood sugar levels drop.  When suffering from insomnia, this “crash” can be used to your advantage to help you drop off to sleep.

By ensuring that you eat the right kind of foods, you can not only boost your immune system, but your health in general.  Here are some of the foods that you should include in your diet on a regular basis – both to help ward off sickness and allow your body to carry out necessary repairs to optimum effect.

Garlic

This so called “super food” really does have an immune system boosting effect.  And it’s not only to ward off vampires!  Garlic contains an active ingredient known as allicin – a product known to fight bacteria and infection.  Garlic can be added to just about any savory dish – or it can be taken in capsule form if you really don’t enjoy the taste.

Tea

And not just black tea.  Green tea and chamomile tea are also proven to have an effect on the immune system.  Both black and green teas contain high levels of the amino acid, L-theanine, which boosts the body’s disease fighting abilities.  Chamomile tea raises the blood levels of plant-based compounds called polyphenol.  These are believed to raise anti-bacterial activity in the body.

Whey Protein

The clear liquid found on the top of yogurts is whey protein.  This is rich in the amino acid, cysteine, which the body then converts to the powerful antioxidant, glutathione.  This helps cells fortify themselves against both viral and bacterial infection.  If you don’t like yogurt, you can always add whey protein powder to a smoothie or other favorite drink.

Shellfish

Clams, crabs, lobsters and oysters are rich in selenium.  This is highly beneficial to the white blood cells, helping them create high levels of cytokines.  These are proteins that actively aid the body to get rid of the flu virus.

Mushrooms

The humble fungi helps the body increase both the number and activity of white blood cells.  This in turn makes them fight more aggressively against any infection or bacteria that enter the body.

Foods High in Beta Carotene

Beta carotene is a product that the body can convert into vitamin A.  This vitamin is essential to create new skin – and your skin is the body’s first defense against bacteria and infection.  The largest organ in the body, a healthy skin is the body’s infantry against a constant barrage of outside attack.  Ensuring that your skin is as healthy as possible really does have an effect on your immune system.

Orange and red foods – such as carrots, tomatoes, sweet potatoes and butternut squash are rich in beta carotene.  Kale, spinach, turnip greens, dark and red lettuce, and mustard greens also contain high levels.