Wednesday, May 28, 2008
Diet & Nutrition
The list of what's good for you has changed a lot over the years. Remember doctors lighting up in cigarette ads?
Ten years ago, scientists named garlic, peanuts, salmon, broccoli, and soy as the five best foods you could eat.
Today, three of those items are off the list, one stays, and one has been expanded.
Here they are:
2008's top five "super foods"
1. Salmon - Yes, salmon stays...and for good reason. The omega-3 fats in fish like salmon remain the big reason for this wonder food's inclusion on the list, not to mention it's an excellent source of protein. Years of scientific research and evidence keeps salmon in the top five and a superior choice over other meats. Keep in mind, wild salmon is preferable to the farm-raised variety, due to concerns over contaminants.
2. Dark greens - This is where broccoli gets some company, including collard greens, kale, asparagus, green, beans, and so forth. They have lots of fiber and not so many calories. They're also loaded with vitamins and nutrients like iron and calcium. It's recommended you eat 4 servings of veggies a day.
3. Pomegranate - The pomegranate has sky-rocketed to the top five list over the past couple of years. Polyphenols, anthocyanins, and tannins are the reasons. These are all antioxidants. For an even bigger kick, pomegranate juice contains even higher levels of antioxidants. There's also evidence to suggest that concentrated pomegranate juice can lower both cholesterol and blood pressure.
4. Flax seed - It's the omega 3 plant cousin to salmon. Flax seed is a alternative for those folks who just don't care for fish. Studies have also shown flax seed is good for the heart. Some dieticians recommend grinding flax seed in a food processor or coffee mill and sprinkling it on salads or other favorite foods. Studies also show that lignan, found in flax seed, has potential anti-cancer qualities.
5. Walnuts - Rich in vitamins B, E, fiber, and magnesium, walnuts are an excellent source of protein as well. Like flax seen and salmon, walnuts have a high concentraation of omega 3 fatty acids...more so than other nuts. The FDA has weighed in on all this by giving the thumbs-up to claims that walnuts are good for the heart.
But wait, there's more...
There's actually a top ten list of super food. The other five include green tea, yogurt, tomatoes, whole grains, and chocolate...yes, chocolate.
Contributor: Cary Williams
Email: cwilliams@abcactionnews.com