10 Superfoods to Improve Health & Performance

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MY ONE BIG REASON FOR TRYING to eat as healthy as possible…. performance! While drumming and working as a musician. Plus, being able to feel really great!

So in my dedicated search for the best foods possible for optimum health, I find there are lists of superfoods all over the web, and I’ve come upon some interesting lists that pretty much have the same stuff.

And incidentally, most if not all, are foods raw vegans CAN eat, thank God… so basically, most if not all, superfoods CAN be ingested in their RAW state.

And for you Salmon lovers, even Salmon is considered a superfood (on Wikipedia’s list of superfoods) can be eaten raw as Sashimi.

So, let’s take a look at some of the healthiest foods on the planet.

1. Apples

“An apple a day keeps the doctor away…”

An old saying, but it remains true. Aside from the obvious fiber content, apples have antioxidants, flavonoids and polyphenols. Containing lots of nutrients, apples also are one of those few foods (celery included) that actually require more calories to digest than the calories they contain.

2. Avocados

Like olives, avocados contain healthy monounsaturated fatty acids, the so-called good cholesterol, as well as fiber, potassium, magnesium, folate and antioxidants. Avocados help the body absorb more nutrients from other foods — the tomatos in the same salad, or in salsa.

3. Blueberries

Blueberries contain antioxidants of many kinds, including anthocyanins and other polyphenols, and carotenoids. They also have fiber, folic acid and vitamins C and E. And they taste good with very few calories.

4. Dark Chocolate

I’ve been going for the raw Cacao powder, in which Dark Chocolate originates.

The magic word here is flavonoids, the same kinds of antioxidants that make tea so potent a health brew. Research shows flavonoids have a role in helping lower blood pressure and in keeping your arteries from clogging — both good news for your heart. Only dark chocolate does the trick, not milk or white. And the more cocoa solids the better — look for the percentage on the label.

5. Kiwis

Vitamin C, vitamin C, vitamin C — kiwis are loaded in this antioxidant, which also makes oranges a superfood. Kiwis rival bananas in potassium, pound for pound. And flavonoid antioxidants abound in the skin, which is edible but best if you rub the fuzzy stuff off first.

6. Oats

Kings o’ fiber, oats also deliver protein, potassium, magnesium and other minerals, and phytonutrients, including antioxidants. Their cholesterol-lowering powers are well known, and all that fiber is also believed to help stabilize blood sugar. Oats’ combination of nutrients appears to have more healthy effects than if each nutrient were consumed separately — which seems to be true of all whole grains. And, they’re inexpensive.

7. Spinach

What doesn’t spinach have? It’s loaded with lutein (great for eyes) and many other carotenoids, which are healthful antioxidants; plus other antioxidants like coenzyme Q, in serious doses; plus several B vitamins plus C and E; plus iron and other minerals; plus betaine, a vitamin-like nutrient research suggests is good for your heart. And with almost no calories, you can eat as much as you want. Also good for similar reasons: kale, chard and other dark leafy greens.

8. Spirulina

Spirulina is something I’ve recently been getting into, and it’s a complete protein, meaning it has the nine essential amino acids humans need in order to make protein. And there is B12 and the rest of the B Complex vitamins, as well as minerals and antioxidants.

9. Walnuts

All nuts have been rehabbed as good-for-you foods, for their healthy fats and micronutrients. A few go a long way, though, as they are calorie bombs. Walnuts’ main claim to stardom are their omega-3 fatty acids, which fight heart disease. Other goodies: plant sterols, which lower cholesterol, and lots of antioxidants.

10. Yogurt

I have been eating vegan yogurt, which should have the same probiotic benefits.

Nutritionist Jo Ann Hattner says if she could pick only two superfoods, they would be yogurt and tea, because their health-giving attributes have been known for centuries. Yogurt’s claim to fame is live cultures, also called probiotics or beneficial bacteria. They are what turns milk into yogurt (but some commercial yogurts are heated to kill the cultures after they do their work, so be sure to read the label). In your gut, they fight bad bacteria, aid digestion, help metabolize food and generally tune your system up. Yogurt also is a good source of calcium and protein.

[ taken from sfgate.com ]

A Long List From Wikipedia: Superfoods

* Dark chocolate[3]
* Berries: blueberries[1], goji berries[3], and acai berries[3]
* Beans [1]
* Broccoli [1]
* Oats [1]
* Oranges [1]
* Pumpkin [1]
* Salmon [1]
* Spinach [1]
* Tomatoes [1]
* Turkey [1]
* Walnuts [1]
* Yogurt [1]
* Spirulina
* Green tea and white tea from the camellia sinensis plant (also black tea, but with less benefits)[1]
* Nettle leaf
* Horsetail
* Alfalfa leaf
* Dandelion leaf
* Kamut grass
* Oat grass
* Burdock root
* Kale
* Parsley
* Ginger root
* Rose hips
* Orange peel and lemon peel
* Beet root
* Lemon grass
* Bilberry leaf
* Black walnut leaf
* Red raspberry leaf
* Goldenseal leaf
* Rosemary leaf
* Watercress



Carlos Rull

Carlos Rull is a musician living in the San Diego area. His interests include Yoga, Eastern Philosophy, Zen Buddhism, and Gardening. He plays drums, piano, and composes New Age & Ambient music, and his albums are available on iTunes and Amazon.com.

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