The following 9 'super foods' for vegetarian and
non-vegetarian living that are among some of the world's
healthiest and they all can be found at your local market
or supermarket.
It's always a good idea to mix up your diet with
as much color on your plate as possible.
Here are a few choices that you should aim to
add to your diet (whether you are vegan, vegetarian or
not) for optimum health.
Berries. All
kinds especially blueberries, cranberries,
boysenberries, raspberries, blackberries, and
strawberries. They contain anthocyanins, ellagic acid
and vitamin C, which act as antioxidants for
protection against heart disease and
cancer.
Beans.
Dried or canned, such as lima, kidney, pinto, navy,
black, split peas, and chickpeas, are high in protein
and complex carbohydrates.
Broccoli and
other green/white vegetables. These vegetables,
including Brussels sprouts, cabbage, turnips and
cauliflower have long been classified as anti-cancer
foods. These vegetables are also good sources of
folic acid, vitamin C and fiber.
Oats
and other whole grains. The fiber content of brown
rice, barley, wheat, buckwheat, rye, millet,
amaranth, quinoa and yellow corn helps lower
cholesterol and blood sugar levels.
Citrus
like oranges, grapefruit, lemons and limes. Rich in
bioflavonoids, which help prevent blood clotting and
strengthen capillary walls.
Sweet
potatoes, carrots, mangoes, apricots, winter squash,
pumpkin and orange bell peppers. They have
many anti-cancer functions and strengthen the immune
system. They are packed with beta carotene, which our
body converts to vitamin A as needed.
Walnuts,
almonds, cashews, pecans, macadamias. Studies show
that you can lower your risk of cardiovascular
disease by 15 to 50 percent if you eat a handful of
nuts five times per week. Walnuts are an excellent
source of plant-based omega-3 fatty acids. Almonds
are a good source of calcium, magnesium and vitamin
E.
Dark
green leafy vegetables like spinach, bok choy and
kale. These are a rich source of plant-based calcium.
They contain beta carotene, vitamin C, folic acid and
magnesium.
Papaya,
pineapple and kiwi. They contain enzymes that break
down protein, freeing amino acids for their roles in
everything from cell growth and repair to antibody,
digestive enzyme and hormone production.
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