Super Foods to Help Power You Up!

Want to improve memory, boost your immune system, lower your blood pressure and reduce your risk of chronic diseases? Include some of these Super Foods in your Nutrition Plan. Don’t have a Nutrition Plan? Well, that’s what we’re here for. Come see one of your Certified Sport Nutritionists at 4x Nutrition to help get you started toward better health.

Coffee: There’s more than caffeine in your morning cup of Joe. It’s loaded with antioxidants, which can protect against cell damage and reduce your risk of chronic disease, including diabetes, heart disease and stroke.

Thyme: Long known for its ability to fight bacteria, thyme – in tincture form – was recently found to be as effective as prescription creams in treating acne.

Wild Salmon: Chock-full of heart-healthy omega-3 fatty acids, wild salmon can be a powerful ally in the fight against premature aging.

Kale: Rich in Vitamin K, which is essential for blood clotting, kale also contains lutein, a nutrient that reduces the risk of cataracts and other eye disorders. One serving of cooked kale has nearly triple the amount of lutein that a serving of raw spinach has.

 

Avocados: Once reviled for their high fat content, avocados have regained favor as a good source of glutathione, an antioxidant that improves overall hormone function.

Basil/Mint (a basil relative): Both aid in digestion and diminish inflammation and are also strong sources of luteolin, which may boost the immune system.

Olives/Olive Oil: Known to lower blood pressure and cholesterol. A study from the American Academy of Neurology found that olive oil may reduce the risk of stroke by up to 41%.

Walnuts: Ounce for Ounce, walnuts have twice as many antioxidants as any other nut. Plus, they contain high levels of vitamin E and omega-3 fatty acids, which enhance heart health.

Green Tea: Abundant in catechins, a type of antioxidant known to protect cells, green tea may also reduce the risk of certain cancers, particularly those of the stomach and esophagus.

Sweet Potatoes: With their generous helpings of vitamin B6 and potassium, sweet potatoes can help protect the immune system and regulate blood pressure. When eaten with the skins, they have more fiber than a cup of oatmeal.

Dark Chocolate: Rich in flavonoids, dark chocolate can aid in decreasing blood pressure and cholesterol levels. In fact, some reports say that daily consumption of chocolate with at least 60% cocoa may reduce heart attacks and strokes in high-risk individuals.

Asparagus: A natural diuretic< asparagus is high in potassium and vitamin B12, important for cell repaid and maintenance. New research has also shown that B12 can boost the auditory system. People with low levels have a 39% increased risk of hearing loss.

Pomegranates: With high levels of antioxidants, pomegranates can help keep the cardiovascular system healthy.

 

Garlic: Sulfur compounds in garlic give this herb both its potent smell and its antioxidant and antimicrobial properties. When garlic is crushed, it releases allicin, which wards off heart attacks and strokes.

Yogurt: Known for restoring balance to the gastrointestinal tract, yogurt with live cultures may improve heart health. One study found that participants were 31% less likely to develop high blood pressure if they ate just 6 ounces of yogurt every three days.

Blueberries: Loaded with antioxidants, blueberries rank among the top disease-fighting foods. Among recent findings: A diet high in blueberries may reduce a woman’s risk of heart attack by 33% and stave off memory loss by several years.

Yours in health,

Stace, Mikie, Missy and Seth