Weight Loss Help: Top 10 Superfoods

One of the latest trends in the dieting circle is the emergence of the superfood. While some consider "superfood" to be an overused term used as a marketing tool, the foods that have received this nickname have gotten it for a reason. Superfoods are generally very rich in nutrients and health promoting properties.The Oxford English Dictionary defines "superfood" as "a natural food regarded as especially beneficial because of its nutrient profile or its health-protecting qualities."

In this page and the ones that follow I am going to provide information on superfoods. On this introductory page, I am going to further explain the potential benefits of superfoods and the impact they can have on your personal health. The pages that follow this first one will be dedicated to each of the 10 superfoods I have selected. For each food I am going to provide a quick background accompanied with nutritional facts, preparation ideas and a pricing guide.

Please understand that the superfoods I have selected are not the only superfoods out there. There are a ton. However, the 10 superfoods I have picked can be found at your local grocery and are fairly inexpensive.

For those of you looking for weight loss help, or to improve upon your own personal health, adding a variety of superfoods to your diet would be very beneficial. Superfoods contain a ton of nutritional value. They contain the necessary carbs, fats (the good ones), protein, vitamins and minerals that are essential to maintaining good health. Additionally, superfoods contain phytonutrients, antioxidants and a ton of fiber. Until recently, these other three properties have not been widely accepted as key components to maintaining good health. However, new studies have shown that they, too, play a major role in keeping the body functioning properly.

To understand what antioxidants do, you must, first, understand what oxidation is. Oxidation is a chemical reaction in our bodies that moves electrons from a substance to an oxidizing agent. These reactions create free radicals. Free radicals, in turn, can start chain reactions that end up damaging cells. Antioxidants remove free radicals and, thus, prevent cells from being damaged. Oxidation is important to life, but too much can be damaging. Antioxidants can be found in the following foods:

• Vegetables
• Nuts
• Grains
• Fruits
  

Oxidative damage can lead to health problems such as: heart disease, diabetes and cancer. By eating foods that are high in antioxidants, you can increase your chances to prevent such problems from occurring.

One of the big things that a lot of superfoods possess is fiber. Simply put, fiber is a nondigestible carbohydrate that helps you get the most out of your meals. When food passes through your intestines, fiber makes it swell up slightly and slows the movement of the food traveling through your intestines. This helps you control your hunger by making you feel full more quickly. Additionally, fiber helps in the following ways:

• Helps control diabetes
• Helps prevent heart disease
• Helps with bowel disorders
• Prevents and treats constipation

These areas are explained in greater detail in MedicineNet's article on fiber. I have provided two tables from the article that lists the recommended daily fiber intake for men and women. Also, it is important that, if you begin consuming more fiber, you do so by gradually increasing your intake and consuming plenty of water. Failure to do so could leave you with an upset stomach and worse constipation than before.

Phytonutrients are basically antioxidants found in the skins of plants and vegetables. They help protect the body and fight disease by repairing cells through the release of protective enzymes. Phytochemicals, as they are also known, form the major part of a plants immune system. Their role is to protect plants from disease, injuries, insects, drought, excessive heat and pollutants in the air. It is no wonder why they are so health beneficial; they were designed to fight anything that may cause damage to life.

The best know phytonutrients are carotenoids and flavonoids. I have provided a brief description as well as examples of each below.

Carotenoids

Carotenoids are the red, yellow and orange pigments found in fruits and vegetables. These nutrients protect humans against cancer, heart disease and age-related macular degeneration. Some common foods that carotenoids are found in are:

• Carrots
• Broccoli
• Peaches
• Apricots
• Tomatoes

Flavonoids

Flavonoids, or polyphenols, aid in the prevention of cardiovascular diseases, cancers, and osteoporosis. Some common foods that carotenoids are found in are:

• Berries
• Tea
• Red Wine
• Soybeans

Now that you have the basic gist of what a superfood is, it is time to move on to my selection of the best 10 superfoods out there. When picking these superfoods, I evaluated each food by it's nutritional value, taste, price and the ease in which you can prepare it.

I should inform you that I am NOT a doctor; nor do I have nutrition related credentials. What I am, is a regular person just like you. However, I do place great importance on my own personal health and take time to make sure I am informed on the subject. My goal is to share the knowledge I gain, through the research I do, with anyone who wants to improve their personal health. Hopefully, by taking key information and placing it in one area, I can help those who are getting started towards a healthier lifestyle to have an easier time organizing their weight loss diet.