Top 8 superfoods that can heal your entire body

by Derek Henry 

(NaturalNews) The grocery aisles have displayed foods for decades that are nutritionally deficient. Poor soil conditions combined with seed engineering and processing have left people with poor choices. Consider these eight superfoods to get the required nutrients for optimal body function.

Aloe vera

Aloe vera has 20 minerals, 12 vitamins, 18 amino acids, 200 active plant compounds (phytonutrients), and strong antibacterial, antiviral and antifungal properties.

Aloe vera benefits include:

• Eases inflammation and arthritic pain
• Heals ulcers and a wide variety of digestive disorders and complications
• Treats candida and parasites
• Reduces heart attacks and strokes
• Helps halt growth of cancer tumors

Bee pollen

Bee pollen is a rich source of carotenoids, 22 amino acids, and enzymes. It is a also good source of B-vitamins, vitamin C and E, and over 68 minerals.

Bee pollen benefits include:

• Combats cancer, diabetes, arthritis and depression
• Promotes increased strength, stamina, endurance and energy levels
• Increases concentration and memory
• Improves fertility and enhances sexual activity
• Increases resistance to infections

Maca

Maca is a very nutrient-dense superfood and a complete source of amino acids. It also is rich in B-vitamins, vitamins C and E, and is a good source of copper, iron, potassium, calcium, magnesium, phosphorus and zinc.

Maca benefits include:

• Improves anaemia
• Reduces chronic fatigue
• Relieves stress and depression
• Improves libido and fertility
• Improves adrenal function
• Strengthens memory

Reishi

Reishi is a rich source of antioxidants. It is also a good source of B-vitamins, as well as potassium, niacin, magnesium, selenium, copper and phosphorus.

Reishi benefits include:

• Combats immune-related disorders like allergies, arthritis and cancer
• Reduces physical and mental stress
• Reduces inflammation
• Protects the liver
• Helps correct digestive disorders

Goji berries

Goji berries contain 18 amino acids, 21 trace minerals, vitamin A, B-complex, C and E, and is a superior form of antioxidants.

Goji berries benefits include:

• Significantly improves immune function
• Protects DNA
• Protects the eyes and liver
• Reduces inflammation
• Protects the heart
• Improves mood and libido

Chlorella

Chlorella is a rich source of complete protein, a potent source of chlorophyll, and rich in the entire vitamin complex. It is also an exceptional source of iron and zinc, as well as magnesium, phosphorus, calcium and potassium.

Chlorella benefits include:

• Helps detoxify biotoxins, xenobiotics and heavy metals
• Helps kill candida and yeast overgrowth
• Known cancer fighter
• Prevents and improves diabetes and insulin resistance
• Reduces pain associated with arthritis and fibromyalgia
• Helps heal and repair tissue growth
• Reduces and eliminates digestive issues

Hemp

Hemp contains 20 amino acids and is a complete source of plant protein. It is also nature's most abundant source of essential fatty acids and has a perfect 3 to 1 ratio of omega-6 to omega-3.

Hemp benefits include:

• Fortifies immune system
• Reduces inflammation
• Improves memory and prevents brain-related diseases
• Clears up skin disorders
• Helps keep digestive tract healthy and clean
• Helps prevent cancer
• Helps reduce risk of diabetes

Coconut

Coconut is an excellent source of fatty acids, including lauric and caprylic acid, which destroy bacteria, viruses and fungi. It's also a good source of B-vitamins and a great source of copper, calcium, iron, manganese, magnesium and zinc.

Coconut benefits include:

• Improves immune system function
• Helps protect against brain-related disorders
• Lowers risk of diabetes
• Reduces joint and muscle inflammation
• Strengthens liver
• Kills bacteria and parasites
• Protects against cancer and other immune-related diseases
• Eases acid reflux and promotes proper digestive function

Sources for this article include:

http://www.naturalnews.com

http://www.healingthebody.ca

http://www.healingthebody.ca

http://www.organiclifestylemagazine.com

http://www.naturalnews.com

http://science.naturalnews.com

Foods, Antioxidants, Vitamins, & Supplements for Immune System Health

One of the best ways to keep your immune system strong and prevent colds and fluis to shop your supermarket’s produce aisle.

Experts say a diet rich in fruits and vegetables can help you ward off infections likecolds and flu. That’s because these super foods contain immune-boostingantioxidants.

What are antioxidants? They are vitamins, minerals, and other nutrients that protectand repair cells from damage caused by free radicals. Many experts believe thisdamage plays a part in a number of chronic diseases, including hardening of thearteries (atherosclerosis), cancer, and arthritis. Free radicals can also interfere withyour immune system. So, fighting off damage with antioxidants helps keep yourimmune system strong, making you better able to ward off colds, flu, and otherinfections.

Antioxidants for Immunity: Where to Find Them

Adding more fruit and vegetables of any kind to your diet will improve your health.But some foods are higher in antioxidants than others. The three major antioxidantvitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colorfulfruits and vegetables – especially those with purple, blue, red, orange, and yellowhues. To get the biggest benefits of antioxidants, eat these foods raw or lightlysteamed; don’t overcook or boil.

Beta-carotene and other carotenoids: Apricots, asparagus, beets, broccoli,cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens,nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato,tangerines, tomatoes, and watermelon

Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit,honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellowpeppers, snow peas, sweet potato, strawberries, and tomatoes

Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts,papaya, pumpkin, red peppers, spinach, and sunflower seeds

Other super foods that are rich in antioxidants include:

• Prunes
• Apples
• Raisins
• All berries
• Plums
• Red grapes
• Alfalfa sprouts
• Onions
• Eggplant
• Beans

Vitamins aren’t the only antioxidants in food. Other antioxidants that may helpboost immunity include:

• Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products
• Selenium: Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grain products.
• For optimal health and immune functioning, you should eat the recommended dietary allowance (RDA) of the antioxidant vitamins and minerals. That’s the amount of a vitamin or nutrient that you need to stay healthy and avoid a deficiency.
  Here are the RDAs for some antioxidants:  
  Zinc: 11 milligrams for men, 8 milligrams for women; if you are a strict vegetarian, you may require as much as 50% more dietary zinc. That’s because your body absorbs less zinc when you have a diet rich in plant-based foods.
  Selenium: 55 micrograms for men or women
  Beta-carotene: There is no RDA for beta-carotene. But the Institute of Medicine says that if you get 3 to 6 milligrams of beta-carotene daily, your body will have the levels that may lower risk of chronic diseases.
  Vitamin C: 90 milligrams for men, 75 milligrams for women; smokers should get extra vitamin C: 125 milligrams for men and 110 milligrams for women.
  Vitamin E: 15 milligrams for men and women

  How Foods Boost Immunity

  Can’t you get antioxidants from taking a vitamin or a supplement? Yes, but you may be missing out on other nutrients that could strengthen the immune system. Foods contain many different nutrients that work together to promote health. For example, researchers delving into the mysteries of fruits and vegetables and the complex antioxidants they contain have discovered benefits of:
  • Quercetin: a plant-based chemical (phytochemical) found in apples, onions, teas, red wines, and other foods; it fights inflammation and may help reduce allergies.
  • Luteolin: a flavonoid found in abundance in celery and green peppers; it also fights inflammation, and one study showed it may help protect against inflammatory brain conditions like Alzheimer’s.
  • Catechins: a type of flavonoid found in tea; catechins in tea may help reduce risk of heart disease, cancer, and Alzheimer’s disease.
  If you can’t get enough antioxidants in your diet by eating fresh produce, some experts recommend taking a multivitamin that contains minerals, too. But be cautious about taking individual immune system supplements to boost immunity. With antioxidants, as with most anything, moderation is key. Vitamins A and E, for example, are stored in the body and eliminated slowly. Getting too much can be toxic.

Heal the gut with these five superfoods

by Derek Henry 

(NaturalNews) In a world where digestive problems run amok, it's little wonder that people are desperately looking for remedies that will help fix their gut issues. Although it is not simple, these five superfoods can help clean up the 'internal trash', balance your bacteria, and heal any damage that has been done, so you can get your gut back to normal.

Garlic

Garlic is an amazing superfood that can dramatically alter your inner ecology with its antibacterial, antiviral, and antifungal properties. Quite simply, it helps safely remove all those little critters that are destroying your digestive system.

In fact, Washington State University has confirmed that garlic is far more effective than pharmaceutical antibiotics in fighting a common bacteria known as campylobacter bacterium, which currently infects 2.4 million Americans per year.

Keeping your gut clear of these harmful bacteria will go a long ways to healing your digestive system.

Coconut kefir

Coconut kefir is somewhat of a lesser-known superfood, but is powerful nonetheless.

Coconut kefir is the simple process of using young coconut water and fermenting it to a state that leaves it teeming with billions of beneficial microorganisms. These friendly bacteria help balance your inner ecosystem, which in turn facilitates digestion, nutrient absorption, and toxin removal.

Bottom line, if you want to clean up your gut, repopulating it with beneficial bacteria is a requirement. Taking an ounce of kefir in the morning, at meals, and before bed is a great way to start.

Sauerkraut

Sauerkraut is essentially fermented cabbage, which contains a vast array of nutrients and a hardy strain of probiotics, and does an exceptional job of cleaning and 'furnishing' your gut with beneficial bacteria so that it can heal and work efficiently again.

Add it as a side to any meal, or get creative and incorporate it into dishes where you would normally add vegetables.

Aloe vera

Aloe vera is a highly medicinal plant, and most of the benefits seem to come from the gel.

Aloe gel contains active compounds that help temper inflammation and block bacteria from infecting various areas of our body, including our digestive tract. They are also believed to help regenerate cells for faster healing times, which is vitally important in healing your gut after significant damage has occurred.

Aloe gel has also showed promise in healing gastric ulcers. According to a study in the World Journal of Gastroenterology in April 2006, when given internally, aloe gel reduced gastric inflammation and generated ulcer healing in mice.

Sangre de drago

Sangre de Drago is a latex-like red sap that comes from the Croton species of tree in the Amazon rainforests. This medicinal sap has been used for a variety of ailments, including ulcers in the stomach and intestines.

The two main phytochemicals responsible for its healing properties are an alkaloid known as Taspine (documented as anti-inflammatory, anti-tumorous, and antiviral) and a lignan known as Dimethylcedrusine, which plays a central role in sangre de drago's wound healing capabilities.

When smeared onto a sterile plate and allowed to dry, then doused with E. coli bacteria, it was found that the bacteria promptly died in the presence of the sangre de drago.

A clean gut can create a clean bill of health

Eighty percent of our immunity, and conversely, where 80 percent of things go wrong, starts in the gut. It is perhaps the most important factor to consider when deciding to clean up your health.

Start with these five superfoods, and continue to add to your arsenal in order to keep your gut free of damaging pathogens, and full of beneficial bacteria.

My gut says go for it.

Sources for this article include:

http://news.wsu.edu

http://ajpgi.physiology.org/content/279/1/G192.full

http://www.rain-tree.com/sangre.htm#.Ucifa-BQPTQ

Change your life with these top superfoods

by Carolanne Wright 

(NaturalNews) Let's face it. When we are feeling run down, muddled, overweight or unwell, it's difficult to achieve our goals or live life to the fullest. Traditionally, Asian cultures believe nutrient dense food is one of the most powerful allies for attracting positive experiences into our lives. Whether concerning prosperity or solid relationships, joy or success - a healthy body and mind are key. Below are eight edibles that can help transform your life for the better.

Stunning superfoods

Camu camu

The best source of vitamin C on the planet, camu camu is a spectacular, health promoting superfood. Daily use of the berry will keep the immune system strong, improve eyesight, maintain ligaments, tendons and collagen while reducing inflammation. It also protects the skin from aging and supports brain as well as liver function.

Maqui

Containing 300 percent more anthocyanins and 150 percent more polyphenols than any other food or drink known to man, maqui berry is one of the most stunning foods you can enjoy. Cancer, inflammation, diabetes, fevers and diarrhea are curbed by the berry. Maqui also encourages a healthy heart, high energy levels and weight loss. It helps to minimize the effects of aging and promotes a radiant complexion too.

Fatty fish

Cold water fish like sardines and Alaskan salmon support a stable and clear mind - vital for living our dreams, productivity and making sound decisions. Rich in Omega-3 fatty acids, consuming fish balances our mental states and can help with depression, bipolar disorder and schizophrenia. These nutritious oils are also a boon for heart health.

Coconut

Long shunned as a high fat, health harming food, coconut has risen above the misinformation and has achieved its rightful place as a superfood. Coconut water is an excellent source of electrolytes which support energy and hydration. And blood sugar levels stay balanced and the digestive system is kept humming with the high fiber meat. Teeming with lauric acid, coconut oil fosters balanced thyroid function, weight loss and energy.

Graviola

Used in traditional medicine around the world, graviola trees are found in Africa, South America and Southeast Asia. Extracts taken from the leaves, twigs and bark have demonstrated many exciting properties in lab tests - one of the most dramatic findings involved the reduction of pancreatic and breast cancer tumors. Inflammation, parasites, bacteria and viruses were also curtailed. Graviola fruit is classically known to calm the nerves, lower blood pressure and soothe depression. A word of caution: Excessive consumption is neurotoxic and can trigger similar symptoms to Parkinson's disease.

Cacao

Raw, organic cacao is one of the finest feel good, energy enhancing, heart health boosting foods you can add to the diet. Bursting with antioxidants, magnesium, iron, zinc and chromium, this nutrient dense and delicious superfood defeats anemia, hypoglycemia and poor immune response. Theobromine and phenethylamine (PEA) substantially lift mood, energy and libido.

Goji berries

Packing a number of amazing nutrients like amino acids, human growth hormone (HGH), polysaccharides, vitamins and minerals, goji berries are a powerhouse of nutrition. The fruit improves eyesight, shields the liver and heart, slows aging and reduces free radical load - effectively reducing the chance of degenerative diseases like cancer and Alzheimer's.

Chia seed

Known as "running food," ancient Aztec warriors recognized the incredible benefits of this remarkable seed. Packed with protein, fiber and omega-3 fatty acids, chia supports digestion, cardiovascular health, detoxification, endurance and vitality. It also provides a nice boost of sustainable energy as well.

Sources for this article include:

http://www.naturalnews.com/037543_maqui_berry_cancer_heart_health.html

http://www.eatingwell.com

http://www.mskcc.org/cancer-care/herb/graviola

http://www.chinese-herbs.org/graviola/graviola-health-benefits.html

http://www.naturalnews.com/036559_chia_seeds_Aztec_foods.html

http://www.beliefnet.com

These five superfoods are scientifically proven to halt the spread of breast cancer

by Ethan A. Huff, staff writer 

(NaturalNews) Though there is little meaningful talk about this important subject in the mainstream media, cancer prevention is something that every single person needs to be thinking about, especially in light of the excess of genetically-modified organisms (GMOs), environmental chemicals, and other modern exposures linked to rapidly rising rates of this deadly disease. And one of the best ways to avoid getting cancer is to fortify your body with a robust nutritional profile rich in cancer-fighting "superfoods."

Research out of the City of Hope Cancer Center near Los Angeles, California, has determined that five specific superfoods possess demonstrable cancer-fighting benefits -- and the good news is that most of them are generally available year-round at grocery stores nationwide. These superfoods include:

1) Mushrooms. Scientists from City of Hope were among the first to identify some of the cancer-fighting properties of mushrooms, having discovered that common white-button mushrooms are capable of slowing the growth of breast cancer tumors by targeting aromatase, a protein enzyme that biosynthesizes estrogen in the body. Since aromatase is linked to spurring breast cancer tumors, eating mushrooms can help stop these cancer cells from growing and spreading.

Researchers observed a similar benefit in men concerning prostate cancer. Mushroom extract was found not only to lower levels of prostate-specific antigen (PSA), a hormone linked to the development of the disease, but also to fortify the body's own natural defenses in blocking lung and potentially other forms of cancer. (http://www.cityofhope.org)

2) Blueberries. Numerous studies have confirmed that blueberries effectively prevent breast cancer cells from not only multiplying and spreading, but also from surviving. Blueberry compounds have been shown to shrink the size of existing tumors, as well as block the proliferation of triple-negative breast cancers. (http://www.cityofhope.org)

3) Pomegranates. A superfood with a variety of unique benefits, pomegranates possess six unique substances that, like mushrooms, suppress aromatase, which roughly 70 percent of breast cancers need in order to grow and thrive. Besides preventing and fighting breast cancer, pomegranates have been shown to target many other forms of cancer as well, including colon cancer.

The specific cancer-fighting compounds in pomegranates include urolithin A (UA), methylated UA, acetylated UB, methylated UB, and UB sulfate, all of which are naturally-occurring phytochemicals that inhibit multiple estrogen-producing mechanisms responsible for spurring tumor growth. (http://www.cityofhope.org)

4) Cinnamon. Long utilized as both a spice and a medicine, cinnamon is a powerful cancer fighter in its own right, as it effectively blocks a protein that tumors need to establish a life-giving blood supply. Known as angiogenesis, this blockage of blood vessel growth prevents tumors from both growing and surviving. (http://www.cityofhope.org)

5) Grape seed extract. This one might be a little bit harder to find, as many grape varieties sold in stores are now seedless. But the compounds found in grape seeds are worth the extra effort to find, as they have been shown to help inhibit aromatase, which in turn blocks the formation of breast cancer. Grape seed extract also blocks the action of another protein responsible for spurring the growth and spread of cancer cells.

"City of Hope is uncovering important links between nutrition and the fight against cancer," says the group on its website about this fascinating and ongoing research. "We have found that mushrooms may slow the growth of breast cancer, blueberries could slow down the spread of cancer, and grape seed extract might starve cancer cells."

Sources for this article include:

http://nationalevents.cityofhope.org

http://www.nbcsandiego.com

Brain Food: Superfoods To Improve Your Cognitive Function

We've all had those days when we just can't seem to concentrate. And while there's no magic pill to bring us back to the height of our cognitive powers, there aresome foods that have been shown to improve brain function, protect against age-associated cognitive decline and encourage focus and clarity.

But before you dismiss the diet-brain connection as mere conjecture, keep in mind that study after study has found a relationship between what we put in our mouths and how well we can perform important thinking and memory tasks. While certain nutrients may specifically assist brain function, there is also the totality of our diets to consider. One recent U.K. study found that a diet high in saturated fat actually caused damage to neurons that control energy and appetite in mice. And several well-regarded studies have shown that meal timing is an important predictor of performance. For example, research shows that eating breakfast can improve the memory and acquisition skills of schoolchildren.

We put together the top brain foods -- tell us in the comments if any have made a difference for you. After all, who couldn't use a little extra oomph up there?

Six foods for a happy belly

by PF Louis 

(NaturalNews) What is a happy belly? Well, an unhappy belly will produce flatulence, bloating, nausea, cramps, and so called heartburn. You should be able to digest foods without any hassles, providing you don't overeat. That's a happy belly.

Considering that digestion begins in the mouth, it's wise to chew your food thoroughly. In addition to reducing the food into smaller, easier to digest pieces, the saliva from chewing produces more digestive enzymes early in the gastrointestinal (GI) tract.

It's also important to take your time and relax while eating. Rushed eating while stressed or hassled in any way will result in digestive stress that can create a very unhappy belly while depriving you of the food's nutritional value.

Foods and beverages to help your belly's happiness

As usual, organic food sources are the best choices. If you can purchase reliably clean raw milk for milk kefir, do so. Always use purified fluoride-free water.

Reverse osmosis is the best accessible system. Stations are available for filling containers in larger food markets. Make sure to re-mineralize with sea salt or some other mineral solution.

(1) Fermented foods provide probiotics that aid digestion and more. Having an intestinal flora microbial balance of 80 percent to 20 percent healthy bacteria to pathogenic bacteria is vital for even more than good digestion. It's an important part of our immune system.

Without a well balanced intestinal flora stocked heavily with an abundance of healthy bacteria, Candida overgrowth is given a nice breeding ground. (http://www.naturalnews.com)

Fermented foods include sauerkraut, yogurt (unflavored and unsweetened) kimchi, miso, pickles, and tempeh or fermented soy, which is the only soy that's consumable without digestive issues.

You can always add good honey or maple syrup to plain yogurts. Yes, you can make your own sauerkraut. (http://www.naturalnews.com/034788_sauerkraut_probiotics_recipes.html)

If you can get a good sourdough bread baked with sprouted grains without using bromide, that's good for making your belly happy too. Sourdough is fermented. Sprouted grains reduce gluten's harmful effects. Bromides block the enzyme that helps your thyroid produce adequate hormones for metabolism.

(2) Probiotic beverages can be as potent as some probiotic supplements, and a lot cheaper. Kombucha is a popular item that offers the same probiotic potential as fermented foods. Even more powerful are water and milk kefirs. You need starter grains specific to either purified water or milk, best to find raw milk.

Then you can make your own. (http://www.naturalnews.com/036419_probiotics_immunity_bacteria.html)

A woman who cured her really bad case of colitis with milk kefir showed this author how to make it. She didn't even use raw milk, which is recommended. Here's a good source for milk kefir starter grains with excellent instructions. (http://kefirlady.com/)

There are also several DIY kefir YouTube videos online.

(3) Prebiotic foods are essential for helping the healthy bacteria from probiotics flourish. They don't contain healthy probiotic bacteria, but they provide the food energy to help probiotics maintain a GI tract stronghold.

Bananas, berries, artichokes, garlic, honey, legumes (beans) and whole grains such as brown rice are good prebiotic food sources.

(4) Apple cider vinegar is regarded as an excellent digestive aid by many alternative practitioners and nutritionists, but not so much by MDs and mainstream dieticians.

Us an apple cider vinegar that has not been pasteurized or filtered for best results. Before each meal, one or two tablespoons downed in a half glass of water can be beneficial. Water with meals should be room temperature for optimum digestion.

(5) When your stomach becomes unhappy, stay away from the Tums and try something healthier. Ginger root is one such choice. Only a few dare chew on a ginger root. It's usually converted into a tea by peeling the root and cutting it into thin slices.

Make enough thin slices to cover the bottom of a pan, fill the pan with good non-fluoridated water from reverse osmosis. Simmer for 30 minutes after boiling. It can be refrigerated for several days. Ginger has been known to remedy queasy or cramping stomachs, and it's good for general inflammation as well.

(6)The king of natural GI tract and stomach disorders is Aloe vera juice. Aloe vera juice needs to be shopped wisely. The cheap adulterated ones with preservatives or pasteurized stuff won't cut it. Get only pure, whole unpasteurized aloe vera juice. Yes it's pricier, but worth it.

Stomach ulcer sufferers swear by it. There have been many, many reports of Celiac disease and Crohn's disease sufferers curing themselves with aloe vera juice, as well as some experiencing irritable bowel syndrome (IBS).

With a disease as intense as Celiac, Crohn's or IBS, it takes several days to a few weeks of daily use to get results. (http://www.naturalnews.com/021858_aloe_vera_gel.html#ixzz25fIbagIM)

Pure aloe vera juice has many, many other curative capabilities and health benefits. It has been clinically tested successfully on AIDS and cancer patients. (http://www.naturalnews.com/034738_aloe_vera_cancer_AIDS.html)

Superfoods All Week Long

By Maridel Reyes

From the August 2010 Issue

Some foods get all of the glory. (Pomegranates, we're looking at you.) But new research is uncovering the age-defying, disease-fighting, fat-blasting super-powers of common foods you already love. These 22 edibles are cheap, quick to prep, mouthwateringly delicious‚ and most are probably already in your kitchen. And to make it even easier for you to tap into their head-to-toe benefits, we created a tastyseven-day diet plan featuring every age eraser on our list. A diet that fights fine lines, fatigue and heart disease and helps you lose 2 pounds per week‚ what are you waiting for? Dig in!

Fight weight gain, wrinkles, cancer and colds all at once with this yummy, satisfying, superfood-packed plan. A younger, slimmer you is only one week away.

Key to the icons

 = Increases energy
 = Enhances immunity
 = Good for your heart
 = Peels off pounds
 = Smooths wrinkles
 = Helps fight cancer
 = Sharpens your brain

Almonds

  

Savor this snack. Dieters who noshed on almonds daily shed 62 percent more weight and 56 percent more fat than those who didn't, a study from Loma Linda University in California finds. "The fiber in nuts may prevent your body from absorbing some fat, speeding weight loss," says lead author Michelle Wien, R.D. Almond eaters also lowered their blood pressure, and the vitamin E in these nuts may keep skin supple.

Reap the rewards. Chomp on 1 1/2 ounces (about 35) raw or roasted almonds daily.

Barley

  

Give your usual brown rice an upgrade. Barley has almost twice the fiber, plus cancer-fighting selenium. And beta glucan, a form of fiber in barley, helps lower cholesterol and reduces your body's rate of fat absorption. When people with high cholesterol ate 3 to 10 grams of beta glucan daily, their levels of LDL ("bad") cholesterol and triglycerides fell, a study in theAnnals of Family Medicine shows.

Reap the rewards. Quick-cook barley takes less time to prep but offers the same perks.

KEYWORDS

 

healthy eating

 

, superfoods

 

, healthy snacking

 

, calories

 

, diet advice

Levi Brown

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