An Alphabetic Guide to SUPERFOODS - Blueberries

Superfoods are nature's gift, they're vibrant, nutritionally dense foods that offer us tremendous dietary and healing potential and this little gem is at the top of my shopping list every time!

DELICIOUS BLUEBERRIES 

When it comes to antioxidants and their health benefits, guess which fruit tops the lot. Everyone knows that antioxidants are crucial to maintain and recover our health, and blueberries, out of all the fruits and vegetables contain the most.

These tasty berries are one of the few fruits native to North America. The berries, leaves and roots were used for medicinal purposes, and by looking at the health benefits explained below, you will understand why.

Heart Health - Heart diseases are no laughing matter so you need to protect your ticker from all those diseases. The vast antioxidants, high fiber content and the ability to dissolve LDL (the bad cholesterol), makes blueberries an ideal dietary supplement to cure many heart diseases.

Many studies show that red wine is good for the heart and that this is due to its source of a phyto nutrient called anthocyanin. This nutrient so happens to be found in blueberries as well, with the difference that blueberries contain 38% more of anthocyanins, than in red wine.

Eye Health - Due to their ability to relieve eyestrain, blueberries in Japan are actually nicknamed "the vision fruit". The various vitamins, minerals and lutein (a carotenoid pigment found in plants and egg yolk) found in blueberries are known to help age related vision problems like cataracts and macular degeneration.

A study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day can lower your risk by as much as 35% of age related macular degeneration (ARMD), which is the main cause of vision loss in adults.

In World War II the British Air Force pilots were often given bilberry preserves (a cousin of the blueberry family) before they flew for their night missions, so as to improve their night vision and to adapt to different levels of light.

Reduces Belly Fat - A study in the University of Michigan Cardiovascular Center study showed that blueberry intake affected genes linked to fat burning and storage. The test subjects were rats that were fed powdered freeze-dried blueberries. The results were that these rats had less abdominal fat, lower cholesterol and lower triglycerides (blood fats). Of course more studies are needed to prove these same findings on humans.

Brain Health - A few studies have shown that blueberries can improve brain function and can combat the start and the progression of Alzheimer's and Parkinson's. Studies have also shown that by regular intake of these small berries, they can repair damaged brain cells improving the overall functionality of the brain.

A small study by the University of Cincinnati Academic Health Center reviewed the effect of daily consumption of wild blueberry juice on older adults. After 12 weeks the participants with the blueberry juice intake showed improved memory function.

Anti-Cancer Benefits - Another nutrient that blueberries contain in abundance is a flavonoid by the name of kaempferol. A research with over 60,000 women participants in a Nurses Health Study between 1984 and 2002 showed that women whose diets provided the most kaempferol had a 40% reduction in the risk of ovarian cancer.

As you can see the health benefits of blueberries are enormous and everyone should consider adding them in their health diet. But as all superfoods you should use in moderation to gain all the benefits. It would also be wise to consult your physician with adding any kind of food to your diet.

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Brain Foods That Help You Concentrate

  

Ginseng, Fish, Berries, or Caffeine?

Listen to the buzz about foods and dietary supplements, and you'll believe they can do everything from sharpen focus to enhance memory, attention span, and brain function.

But do they really work? There's no denying that as we age, our body ages right along with us. The good news is that you can improve your chances of maintaining a healthy brain if you add "smart" foods and drinks to your diet.

Caffeine Can Make You More Alert
There's no magic bullet to boost IQ or make you smarter -- but certain substances, like caffeine, can energize you and help you concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, though the effects are short-term. And more is often less: Overdo it on caffeine and it can make you jittery and uncomfortable.


Sugar Can Enhance Alertness
Sugar is your brain's preferred fuel source -- not table sugar, but glucose, which your body processes from the sugars and carbs you eat. That's why a glass of something sweet to drink can offer a short-term boost to memory, thinking, and mental ability.

Have too much, though, and memory can be impaired -- along with the rest of you. Go easy on the sugar so it can enhance memory without packing on the pounds.

Eat Breakfast to Fuel Your Brain

Tempted to skip breakfast? Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t. Foods at the top of researchers' brain-fuel list include high-fiber whole grains, dairy, and fruits. Just don't overeat; researchers also found high-calorie breakfasts appear to hinder concentration.

Fish Really is Brain Food

A protein source linked to a great brain boost is fish -- rich in omega-3 fatty acids that are key for brain health. These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older.  For brain and heart health, eat two servings of fish weekly.

Add a Daily Dose of Nuts and Chocolate

Nuts and seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.

Enjoy up to an ounce a day of nuts and dark chocolate to get all the benefits you need with a minimum of excess calories, fat, or sugar.

Add Avocados and Whole Grains

Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and fruits like avocados can cut the risk of heart disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.

Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that helps with healthy blood flow.

Blueberries Are Super Nutritious

Research in animals shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies also show that diets rich in blueberries improved both the learning and muscle function of aging rats, making them mentally equal to much younger rats.    

Benefits of a Healthy Diet

It may sound trite but it's true: If your diet lacks essential nutrients, it can hurt your ability to concentrate. Eating too much or too little can also interfere with your focus. A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs.

Benefit your brain: Strive for a well-balanced diet full of a wide variety of healthy foods.

Vitamins, Minerals, and Supplements?

Store shelves groan with supplements claiming to boost health. Although many of the reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene, and magnesium are promising, a supplement is only useful to people whose diets are lacking in that specific nutrient.

Some researchers are cautiously optimistic about ginseng, ginkgo, and vitamin, mineral, and herb combinations and their impact on the brain, but more proof is still needed.

Check with your doctor.

Get Ready for a Big Day

Want to power up your ability to concentrate? Start with a meal of 100% fruit juice, a whole-grain bagel with salmon, and a cup of coffee. In addition to eating a well-balanced meal, experts also offer this advice:

• Get a good night's sleep.
• Stay hydrated.
• Exercise to help sharpen thinking.
• Meditate to clear thinking and relax.

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Great Food Combinations for Losing Weight

Power Pairs
When it comes to slimming down, two (or more) foods can be better than one. That’s because each has different nutrients that work together. As a team, they can help you fend off hunger, stay full longer, and burn fat or calories better than they would solo.

Avocado and Dark Leafy Greens

A spinach or kale salad is low in calories and high in nutrients, but it can leave you wanting more. To make it more filling, top it with avocado. One study showed that people who had lunches that included the green fruit felt 23% more satisfied afterward than those who didn’t. That’s because it has a kind of good fat (monounsaturated) that staves off hunger. Bonus: Avocado also helps your body absorb more of the veggies’ disease-fighting antioxidants.

Chicken and Cayenne Pepper

Chicken breasts are known to be good for weight loss, and for good reason. One breast serves up 27 grams of protein for fewer than 150 calories. Protein takes longer to digest, and that can keep you full longer. Spice up this dinner staple with a rub or sauce made with cayenne pepper. It may boost your calorie burn and make you less hungry.

Oatmeal and Walnuts

A simple way to slim down: Eat the rough stuff. Simply adding more fiber to your diet can lead to weight loss. That’s because your body can’t break down fiber, so it slows down digestion and takes up space in your stomach. With 4 grams of fiber per cup, oatmeal can be a good source. Walnuts add another 2 grams, plus satisfying protein and crunch.

Eggs, Black Beans, and Peppers

Start your day with this protein-packed scramble. According to research in the Journal of the American College of Nutrition, people who had eggs for breakfast ate 22% fewer calories at lunch -- and less the entire day -- than those who had a bagel. Black beans and peppers make this morning meal even more filling, thanks to a double dose of fiber. 

Bean and Vegetable Soup

Add a broth-based vegetable soup to your lunch or dinner. The liquid fills your stomach, leaving less room for higher-calorie foods. One study showed that people who started with soup ate 20% fewer calories during a meal. Stirring in beans, such as chickpeas or black beans, can give it more staying power because they’re high in protein and fiber. In fact, eating 3 cups of beans a week has been shown to boost weight loss. 

Steak and Broccoli

Too tired to hit the gym? This meal can help you out. Beef is rich in protein and iron, which your body uses to build red blood cells. They take oxygen to your organs, so falling short in those can zap your energy. Broccoli is the perfect side, because its vitamin C helps your body take in iron. A half-cup of this veggie has 65% of all the vitamin C you need in a day.

Green Tea and Lemon 

If you need a pick-me-up, brew some green tea. The low-calorie drink is packed with antioxidants called catechins, which may help you burn more calories and fat. Japanese scientists found that people who drank a bottle of tea high in catechins each day shed more fat after 2 weeks than those who didn’t. To make it even healthier, add a squeeze of lemon -- it helps your body absorb them.

Salmon and Sweet Potato    Fish is often called “brain food,” but it’s also good for your waist. Its omega-3 fats may help you lose body fat, and salmon is a top source. Plus, one 3-ounce serving packs in 17 grams of protein. Serve it with a baked sweet potato for a filling yet light meal. A 5-inch-long spud has 4 grams of fiber and just 112 calories.

Yogurt and Raspberries

This creamy treat may help turn up the fat burn. Research suggests that people who get more calcium and vitamin D as part of a weight loss plan shed more fat than those who don’t. So, look for a vitamin D-fortified yogurt, which serves up about 35% of all the calcium you need in a day. Top it with half a cup of raspberries for sweetness and 4 grams of fiber.

Mushrooms and Ground Beef

You can eat burgers and lose weight -- the key is to swap at least 50% of the meat for chopped or ground mushrooms. With only 16 calories a cup, they can lighten any dish made with ground beef without skimping on flavor. They may also help keep your blood sugar levels steady, which helps curb cravings.

Olive Oil and Cauliflower

At just 27 calories a cup, cauliflower is a diet-friendly food. It’s also low on the glycemic index (GI), a measure of how much a food raises your blood sugar. One study showed that low-GI vegetables led to more weight loss than starchier ones, such as peas and corn. Drizzle chopped cauliflower with olive oil and roast it -- this brings out the flavor, and olive oil’s fats can curb your appetite by making you feel full.

Pistachios and an Apple

Need a midday snack? This combo offers protein, healthy fats, and fiber to fend off hunger. With about 160 calories for 50 of them, pistachios are one of the lowest-calorie nuts. Plus, they’re usually packaged in their shells, which can slow you down and keep you from munching mindlessly. The apple adds sweetness and crunch to your treat, along with 4 grams of fiber.

Fish, Whole-Wheat Tortilla, and Salsa

One of the top reasons weight loss efforts fail is taste. Eating bland foods at every meal can lead to a junk food binge. So it’s important to have healthy, flavorful dishes in your lineup. Fish tacos are a perfect example: Make them with white fish for lean protein and a whole-wheat tortilla for fiber. Top them with some salsa for extra vitamins.  

Dark Chocolate and Almonds

Swearing off sweets sounds like a good way to drop pounds, but it can backfire. Nixing them altogether can lead to overeating. With about 7 grams of sugar per ounce, dark chocolate is one dessert you can feel good about eating. Pairing it with high-protein almonds keeps your blood sugar levels steady, and that can keep you satisfied longer.

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Alphabetic Guide to SUPERFOODS - Chia Seeds

Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol. 


HDL is the "good" cholesterol that protects against heart attack and stroke.  Chia seeds are also rich in antioxidants, and they provide fibre, iron, and calcium.

Health Benefits of Chia Seed
The chia seed is very healthy, and it is quickly becoming a very popular health food. What makes this seed such a healthy addition to the daily diet? Could the Chia Seed by healthier than the Flax Seed? With the popularity of Flax Seed Oil, and the sales of all Flax products soaring in health food stores, the flax market has some new competition. Look out flax! There is a new seed in town . . . Chia seed.

Plant-based foods have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality.

Plant-based foods have been shown to support a healthy complexion, increased energy, and overall lower weight.

Chia and the Power of Fibre
The Food and Nutrition Board of the National Institute of Medicine suggest that men under the age of 50 years should consume 38 grams of fibre per day and women under the age of 50 years should consume 25 grams per day.
For adults over 50 years of age, the recommendation for men is 30 grams per day, and for women, it is 21 grams per day. Most people consume less than half of that recommendation.
The easiest way to increase fibre intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. Just one ounce of chia seeds provides 10 grams of fibre, almost half the daily recommendation for a woman over 50 years.


Weight Loss
Foods that are high in fibre help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fibre diet have been shown to help with weight loss.
Aside from chia seeds' fibre content, their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss.
However, evidence is scant. A review, published in the Journal of Obesity, concludes that "there is limited data to suggest the use of chia seeds for weight loss."
Another study, published in Nutrition Research, concludes that, in overweight adults, chia seeds have "no influence on body mass or composition, or various disease risk factor.

Treating Diverticulosis
High-fibre diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass.
Eating a healthful, fibre-filled diet with plenty of fruit and vegetables can reduce pressure and inflammation in the colon.
The exact causes of diverticular disease are not known, but the condition has repeatedly been associated with a low fibre diet.

Cardiovascular Disease and Cholesterol
Increased fibre intake has been shown to lower blood pressure and cholesterol levels.
A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fibre intake reduced LDL, or "bad" cholesterol, as well as total cholesterol.
Recent studies have shown that dietary fibre may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

Diabetes
High-fibre diets are associated with a lower risk of developing diabetes. Eating high-fibre meals helps to keep blood sugar stable.
Based on a review of findings from several large studies, The National Institute of Medicine found that diets with 14 grams of fibre for every 1,000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.

Digestion and Detox
A diet with adequate fibre prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool.

Omega-3s to Fight Heart Disease
Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death.
Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.
The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, and walnuts.

How to Incorporate More Chia Seeds Into Your Diet

Chia seeds are relatively easy to find in any major grocery store. They are black in color and they have a mild, nutty flavor.
Raw, they can be sprinkled on cereal, yogurt, oatmeal, or smoothies. They can also be eaten cooked, added to baked goods like bread and muffins.
In vegan baking, they can replace eggs. To use them as an egg substitute in baking, try mixing 1 tablespoon of chia seeds with 3 tablespoons of water, then let them sit for a few minutes. A gel will form that can be used instead of eggs in baking.


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Antioxidants - An Overview (featuring a Q&A with a Nutritionist)

What are antioxidants?

Antioxidants protect the body from damage caused by harmful molecules called free radicals. Many experts believe this damage is a factor in the development of blood vessel disease (atherosclerosis), cancer, and other conditions.

You are exposed to free radicals:

• Through by-products of normal processes that take place in your body (such as the burning of sugars for energy and the release of digestive enzymes to break down food).
• When the body breaks down certain medicines.
• Through pollutants.

Antioxidants include some vitamins (such as vitamins C and E), some minerals (such as selenium), and flavonoids, which are found in plants. The best sources of antioxidants are fruits and vegetables. You can find flavonoids in fruits, red wine, and teas. You can also buy antioxidant supplements. It is best to obtain antioxidants from a healthy diet.

What are antioxidants used for?

Antioxidants may play a role in the management or prevention of some medical conditions, such as some cancers, macular degeneration, Alzheimer's disease, and some arthritis-related conditions.

Are antioxidants safe?

Until more studies are done, it is best to get your antioxidants from a diet rich in fruits and vegetables rather than from supplements. Taking supplements in high doses can be harmful. No single antioxidant alone can protect the body. Most people should eat 7 to 10 servings of fruits and vegetables each day.

The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements in the same way it regulates medicines. A dietary supplement can be sold with limited or no research on how well it works.

Always tell your doctor if you are using a dietary supplement or if you are thinking about combining a dietary supplement with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on a dietary supplement. This is especially important for women who are pregnant or breastfeeding.

All About Antioxidants: Ask the Nutritionist

WebMD Chief Medical Editor, Michael Smith, MD, answers your questions about antioxidants and nutrition.

Question:

What are free radicals? What kind of damage can they do to your body?

Answer:

"Free radicals" are unstable atoms, or molecules, in your body. They are missing important components that would make them more stable. So they rob other cells of those components to meet their needs. This causes injury to previously healthy cells. Over time, this damage can lead to diseases such as cancer, heart disease, or Alzheimer’s disease.
Your body produces free radicals through its normal processes. Your body also contains antioxidant molecules, which deactivate harmful free radicals. But things like cigarette smoking, pollution, and excessive alcohol consumption can create so many free radicals that your body has a hard time defusing them on its own.

Question:

In terms of antioxidants, what makes something a "super food"?

Answer:

The term "super food" is not an official designation. It's commonly used to describe foods that may help prevent or even treat certain medical conditions. Any food that is packed with healthy nutrients can be considered a super food. Examples include blueberries with healthy antioxidants, salmon that contains omega-3 fatty acids, beans that provide you fiber, and milk as one of the best sources of calcium.

Question:

I am a 30-year-old woman. Right now, I take 400mg daily of vitamin E for my skin. Is this dosage too high for a woman my age?

Answer:

The upper limit for vitamin E in an adult is 1000 mg a day. This means more than that could increase the chance of side effects. You’re well under that amount.

Question:

Could taking a 750 mg tablet of L-Carnitine every day have any negative effects on my health?

Answer:

Medical studies on L-Carnitine have used doses higher than that on their subjects, so you should be just fine. However, side effects are always possible. These include nausea, vomiting, stomach cramps, heartburn, and diarrhea.

Question:

What is the best type of calcium supplement for women to take?

Answer:

There are two main types of calcium in supplements. Both work just fine. You may hear that calcium carbonate has more “elemental calcium” than calcium citrate. But all you need to pay attention to is the amount of calcium on the supplement's label.
You should take calcium carbonate with food. You can take calcium citrate with or without food. If you have constipation from calcium supplements, opting for calcium citrate may help, as it’s less likely to cause stomach problems.
Don’t take more than 500 mg of calcium at one time because your body can’t effectively absorb more than that. For example, if your doctor told you to take 1000 mg a day, take 500 mg in the morning and 500 mg at night.

Question:

Is there a correlation between taking multivitamins and experiencing an improvement in your sense of smell and taste?

Answer:

Multivitamins have many nutritional benefits. But there is no medical evidence to suggest that taking them can help improve your sense of smell or taste.

Question:

What are OPC antioxidants? How are they beneficial to my health?

Answer:

OPCs, short for "oligomeric proanthocyanidins", are in the flavonoid class. Flavonoids are antioxidants found naturally in plants. They help make blueberries blue, cherries red, and blackberries black.
Some studies show that OPCs can help keep your heart healthy. If you see a black food, it’s likely to be a good source of OPCs; black sesame seeds, black beans, black rice, or black quinoa for example. (Not all black foods have OPCs, like black pasta that gets its color from squid ink.) Grape seed extract, often sold in supplement form, is also rich in OPCs.

Question:

Can genistein supplements really help relieve my hot flashes and other menopause symptoms?

Answer:

Possibly. Some research suggests that genistein may help relieve hot flashes and other menopause symptoms, such as mood changes and anxiety. Other studies found no benefit. Genistein can interact with certain medicines, so check with your doctor or pharmacist before trying it.

Question:

Is it necessary to focus on consuming antioxidants when my body already makes them? If so, why?

Answer:

Absolutely! Antioxidants help neutralize free radicals in your body that can damage your cells and lead to disease. Your body creates its own antioxidants. But most people are exposed to elements in the environment that increase free radical production. This is why maintaining a diet rich in antioxidants is beneficial. Plus, foods that are rich in antioxidants -- fruits and vegetables -- have many other health benefits.

Question:

I'm a 52-year-old man. How much red wine should I drink a day to benefit from the antioxidants it contains?

Answer:

I don't recommend drinking red wine for the purpose of getting antioxidants. There are other ways to pack your diet with antioxidants, like with fruit and vegetables. However, red wine can be part of your antioxidant plan. As a man, you should limit your wine intake to no more than two 5 oz. glasses a day. Drinking more than that could offset any health benefits and actually increase your risk for certain diseases.
Red wine has been linked to a lower risk of heart disease and some cancers. It is rich in an antioxidant called resveratrol, which is also found in red grapes, grape juice, peanuts, and mulberries.

Question:

What's the best way to cook vegetables so that they retain the healthy vitamins I need?

Answer:

Steaming your vegetables is the best way to preserve the nutrients in them. Limiting the amount of time you cook them also helps. This is true for boiling as well, since more nutrients can leach out into the water. It's nice to know that with soups and stews, this doesn’t matter. You’ll consume the nutrients in whatever broth or liquid you've cook those veggies in.

Question:

Are gummy vitamins as healthy as other kinds of vitamins?

Answer:

Gummy vitamins are just as nutritious as regular vitamins. The amount of vitamins and minerals listed on the label is more important than the form they actually come in.
Even though gummy vitamins may be tasty, don't take more than recommended. You can take too many vitamins. Also, gummy vitamins often stick to your teeth. So if your gummies are not sugar free, this could cause tooth decay and enamel erosion.

Question:

I am 32 years old and going through menopause. I also have osteoporosis. What kinds of vitamins should I be taking?

Answer:

Make sure you’re getting plenty of calcium and vitamin D. These nutrients are critical for maintaining strong bones, especially since you’re apparently going through menopause at a young age.
Aim for 1000 mg of calcium a day. The best sources are dairy, such as low-fat or fat-free milk and yogurt. Soy milk and almond milk are also great sources. If you don't think you’re getting enough calcium, add a calcium supplement to your daily routine.
Vitamin D can be tough to get from your diet, but it is critical for calcium absorption. You need 600 IUs of vitamin D a day. The best sources are fatty fish, such as salmon and tuna. Milk and orange juice are often fortified with vitamin D. If you don’t think you’re getting enough, include a supplement. You can often find calcium and vitamin D combined in one supplement.

Question:

I accidentally doubled up on my multivitamin and prenatal vitamins. Now I'm not feeling well. Should I be concerned?

Answer:

Taking too many vitamins at once can sometimes cause an upset stomach. But doubling up on your vitamins for just one day won’t be a problem. Your body will quickly get rid of the excess. Some vitamins can build up in the body, but that won't happen from taking double the amount on just one occasion.

Question:

Should I jump into a strictly vegan diet from the typical American diet, or should I transition gradually? Will my body know how to adapt immediately?

Answer:

Your body will adjust. There are no risks with becoming vegan overnight.
It can be tougher to get certain nutrients when you are vegan, such as protein, iron, and calcium. Also, make sure to get plenty of vitamin B12, since that generally comes from animal products. Some soy-based beverages, breakfast cereals, and veggie “meats” are often fortified with B12.

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An Alphabetic Guide to SUPERFOODS - Cacao (Cocoa)

Superfoods are nature's gift, they're vibrant, nutritionally dense foods that offer us tremendous dietary and healing potential. 

RAW CACAO   

With so many "so called" super foods on the market, one can easily become confused as to which one to eat. Some of these super foods have a bit of a potent taste, and it takes a little bit of time to get used to eating it. There is one super food however that has been eaten by the Incas, Aztecs and Mayans for thousands of years for its healing properties... and that food is raw cacao.

When you think of cacao, your thought immediately turns to chocolate and you are probably wondering how chocolate can be good for you. But the chocolate found in chocolate bars are in fact not the raw form of cacao and it is only when you eat cacao in its raw form that you can derive the benefits from it. Here are only a few benefits of eating raw cacao.

1. Raw cacao is a stimulant and will boost your body's energy level and also make you feel good about yourself. 
2. Although it is a stimulant it also helps to regulate your sleeping patterns. 
3. Eating cacao will reduce the effects of stress and fatigue. 
4. Raw chocolate gives you a sense of well being and euphoria and will reduce depression due to the fact that it stimulates your brain's neurotransmitters. 
5. It will actually strengthen your cardiovascular system in that raw cacao contains flavanols which helps to maintain blood pressure. The flavanols also prevents the build-up of fatty substances which can clog the arteries. 
6. Raw cacao is also a mild aphrodisiac. 
7. Raw cacao has a high sulfur content. Sulfur is also known as the beauty mineral and is necessary to detoxify the liver, gives you a beautifully healthy skin and helps to build strong hair and nails. 
8. The flavanols found in raw cacao work in much the same way as aspirin and blood-thinners in that it helps to prevent the blood platelets from sticking together and forming blood clots causing strokes and heart attacks. 
9. Dark chocolate has appetite suppressant qualities and can actually help you to lose weight. This is the reason why cacao is often included in weight loss products. 
10. Raw cacao will also stimulate your body's immune system.

Cacao is one of the most complex food substances on earth and contains more than 300 chemically identifiable compounds.

Despite all the obvious health benefits of eating raw cacao remember that there is a huge difference between cacao and chocolate. Although they contain cacao, chocolates are made from processed cacao and not the raw version, grocery store chocolates also contain high amounts of sugar and unhealthy fats. Along with all the sugar added to make chocolate sweet, most chocolate only contains about 5 percent of the nutritional value of raw cacao. Dark chocolate on the other hand is made from raw cacao which means a lot of the original nutrients are retained during the process.

This means that if you really want to feel the benefits of cacao, you will need to eat it in its raw form and not in the form of standard chocolate that you buy at the grocery store.


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An Alphabetic Guide to SUPERFOODS - Bee Pollen

Superfoods are nature's gift, they're vibrant, nutritionally dense foods that offer us tremendous dietary and healing potential.

Supercharge your health with BEE POLLEN.

As of today more and more people are using bee pollen supplements to help them improve their health. Bee Pollen supplements are not only natural, but they have a host of health benefits. From fatigue to strengthening the immune system, it's an overall great energy booster as well. 

    Bee pollen supplements and bee by-products are not new. These substances have been used by Ancient Civilizations for centuries before modern medicine ever existed. There even exists a type of bee shamanism (religion) that worships the healing and rejuvenating qualities of the bee by-products.

Here is a list of some of the benefits of pollen:


• Boosting the immune system so you don't get sick as often

• Increases your metabolism so you can burn fat and lose weight

• A great antioxidant to help cleanse your body of toxins

• Helps prostate problems, relieving you of pain

• Helps with insomnia and regulating blood pressure

and so much more...

There is simply no way you can ignore this healthy natural supplement!

The question is:

How and where can you buy high quality pollen supplements and start feeling more energized and alive?

To answer this question, we need to know what makes a high quality pollen supplement.

Buy Bee Pollen Supplements That Are Sourced From Pollution Free Locations

When you are looking for a potential brand of pollen, make sure you know where the pollen was sourced from. The source of pollen is extremely important in determining the quality of pollen.

Pollen that is sourced from high pollution areas like high industrialized countries like USA and China, contain many toxins and won't have the health benefits that you are seeking. Sometimes, low quality pollen can actually make you sick.

Sometimes companies in USA would stick on a label saying that their pollen is organic. But that doesn't mean much really. You think that if you're getting something that is organic it would be a healthy product.

But did you know that FDA requirements for labeling anything "organic" is anything that is home grown up to about 30 % percent? Hardly organic right?

In addition, some companies source their pollen from China. China is probably the worst place that you can get your pollen sourced from. China doesn't have any strict regulations when it comes to their air pollution, and because they are a growing economy, more and more factories are being built in the country. This contributes to the overall air pollution of the country.

Do you remember the smog that covered Beijing Olympics before the games even started? Not only that, Chinese companies have been known to not have the highest quality of products. Recently, large number of toys made for Mattel had to be recalled because the Chinese suppliers' toys had an alarming number of lead contamination.

Bee pollen sourced from countries like New Zealand is much better. New Zealand is a country that has strict standards and policies regarding their environment. Also New Zealand is an Island that is separated from most of the world. The Antarctica wind blows across New Zealand. The company that I buy my pollen from also gathers their pollen near a National Park.

Buy Pollen From a Reputable Company You Can Trust

As you can probably tell, buying pollen is not as simple as you may have thought. This makes buying pollen from a reputable company even more important. A reputable company is a company that will answer all of your questions.

Be wary of websites that sell pollen without any information about the company. Make sure you can find a physical address of the company and a telephone number.

Before you even think about buying the supplement, you should call the company and ask them about their refund policy.

Any reputable company selling pollen will have a no-questions-asked money back guaranteed. Some companies have a 30-day money back guarantee, I've found a company that has a 6 month guarantee.

If a company doesn't have a money-back guarantee, DO NOT BUY from them. Either their pollen is of low quality or worse it's full of toxins.

Your health is more important than saving a few bucks.

Buy Freeze-Dried Bee Pollen Capsules For Convenience

Some people say that buying fresh pollen granules from local farms is the best way to get pollen. This may be true, but fresh pollen granules from local farms have some issues. First granules must be consumed and used as soon as possible. Because pollen granules are a natural food, it goes bad just like any other food. Granules must be refrigerated once bought, and should be used within a couple of weeks.

Granules also may not be the best way to digest this wonderful supplement. Granules nutrients may be absorbed by the throat lining, which is not ideal to get the full benefits of pollen. Some people have overcome this problem by soaking pollen in water overnight to let the nutrients seep out of the granules. This is a good idea, but make sure to drink the water too.

One minor disadvantage of granules is that fact that it taste like dirt. I've personally tried to mix them with smoothies and shakes, but the taste of dirt doesn't really go away. Try to avoid cooking granules with hot food, as the heat destroys most of the nutrients in pollen.

If you don't want the hassle associated with granules, then bee pollen capsules are an effective convenient solution. Pollen capsules are similar to antibiotics, as all pollen is air tight and sealed into capsules. The capsule is great because you will only digest it in your stomach. This will ensure that you get most of all the nutrients that pollen has to offer.

Make sure you actually buy pollen capsules that are freeze-dried. This means that the company that harvests the pollen freeze-dries their pollen at the source. This ensures that the pollen nutrients are retained from collection to processing at the manufacturing plant.

Some companies heat-dry their pollen that at the source because it helps preserve the pollen for longer periods of time. They then take this pollen and compress it into small pollen tablets. These tablets have a very long shelf life. However, the major disadvantage is that it eliminates about half of the nutrients in pollen.

Because of this, always make sure you get freeze-dried pollen to ensure that you get the full energy inducing benefits of pollen.



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