super food

Super food;

What is super food?
Super food is ........

Rich in Antioxidant
No fat
Rich in Dietary Fibre[Most of the fruits and veg]
Traces of minerals[green leaves]
Rich in Phytonutrients[ex:Carrot, tomato,broccoli,Beetroot, pepper and Berries group]
and also Carotenoids[ to prevent development of early ARMD or neovascular ARMD, a more severe form of the illness associated with vision loss]
Vitamins A, B,C and E
Cardioprotective components
Falvanol [berries group]
Tanin[berries group]
kaempferol [Tea,spinach,Kale and onion]
flavone luteolin [Citrus group]
Allicin[garlic]

Why they are required??

To fight with free radicals develop in the human body which are the major reasons for various cancers, ageing, Cardio varcular deseases, Chronic illnesses and other serious illnesses related with brain and eyes as well.

They are rich in various cancer preventing agents like ellagic acid to prevent the bile acid to transform into cancer causing agent. The chemicals released when we eat this super food are useful to trigger a program is the body chemistry which will prevent the rapid growth of cancer cell growth in the body. [tomato,beetroot, carrot, radish, broccoli, mushrooms, spinach, apple and berries, Green tea]

Due to richness dietary fibre improve the digestion. [apple,peach, green leaves,lychee,mange,satsumas,melon and Orange]

Stimulate the immune system. Heal the skin in healthy form by retaining lot of water in it. [ex:tomato,melon,chow chow,squash,bottle gourd,pumpkin etc]

They help to abosrob the iron and helps in preventing anemia.[tomato,orange,beetroot and carrot, spinach as well]

The presence of allicin helps to reduce the cholesterol.ex garlic.

Seeds and nuts: Rich in mononaturated/monostaurated fats helps to prevent osteoporosis


Dietary fibre: Insoluble fiber possesses passive water-attracting properties that help to increase bulk, soften stool and shorten transit time through the intestinal tract. Soluble fiber undergoes metabolic processing via fermentation, yielding end-products with broad, significant health effects.
Ex: whole grain food,plums and any fruit veg along with their skin.

Omega3 acids: good for brain health Salmon


As we all know most of the veg and fruit come under this group, Blue berries is in the top most.

List1:Oats, seeds, watercress, red peppers, mackerel, herring, salmon, tuna, berries (especially blueberries), eggs, winter squash, beetroot, broccoli, sweet potatoes, red wine, live yoghurt, pomegranate juice, dark chocolate, turkey, tomatoes, brown rice, almonds, green tea, ginger, rhubarb, linseed, avocado, wheatgrass, durian fruit.

List2:Blackcurrants [9]
Wolfberries aka Goji Berries[10]
Cacao, Raw chocolate [11].
Blueberries[12]
Raspberries [13]
Bilberry [14]
Coffee Berry [15]
Bee Pollen [16].
Açaí.[17]
Aloe Vera [18].
Probiotics [19]
Noni Fruit [20]
Yacon Root[21]
Maca [22]
Rose hips [23]
Watercress [24]
Papaya [24]
Soy (see also Soybeans#Promotion as health food)[24]
Flax seed [25]
Broccoli [26]
Alfalfa sprouts[27]
Oranges [28]
Spinach [29]
Tomatoes [30]
Walnuts [31]
Blue/Green algae[32]
Chlorella[33]
Spirulina[34]
Avocado[35]
Olives
If we keep browsing we can find various lists which covers mostly fruit,veg, beans,pulses,seeds,nuts,egg,fish and red wine. So staying vegetarian and having lots of red grapes in place of red wine would be the best for those who have diet restrictions and want to be environment friendly. For non veg group there is an extra option of having lots of fish to their diet. Having Red wine is personal decision!!!

http://www.tiscali.co.uk/lifestyle/healthfitness/vitamins/super_foods.html
http://news.bbc.co.uk/1/hi/health/6252390.stm

Fight through diet with deseases

Diabetes: Potato peel added to the diet of diabetic rats significantly reduced blood sugar levels.

Cancer:

Potato skin. How is it helpful to prevent and slower the cancer tumor growth??
They contain proteins called lectins, which inhibit tumour growth.Top tips: It's a myth that all the nutrition is within the skin of the potato; more than 50 per cent of the overall nutrition content can be found in the potato itself! Washing your face with cool potato juice clears up blemishes.

Prostate cancer: Many mushrooms contain large amounts of selenium, a cancer-busting mineral. In studies, white button mushroom extract suppressed the growth of prostate cancer cells and decreased tumour size.Immune system: Mushrooms contain substances that may help the immune system remove abnormal cells that cause disease

Colon cancer:Laboratory studies published in the Journal of Agricultural and Food Chemistry show that phenolic compounds in blueberries can inhibit colon cancer cell proliferation and induce apoptosis (programmed cell death).Extracts were made of the blueberry phenols, which were freeze-dried and further separated into phenolic acids, tannins, flavonols, and anthocyanins. Then the dried extracts and fractions were added to cell cultures containing two colon cancer cell lines, HT-29 and Caco-2.In concentrations normally found in laboratory animal plasma after eating blueberries, anthyocyanin fractions increased DNA fragmentation (a sign that apoptosis or cell death had been triggered) by 2-7 times. Flavonol and tannin fractions cut cell proliferation in half at concentrations of 70-100 and 50-100 microg/mL, while the phenolic fraction was also effective, but less potent, reducing proliferation by half at concentrations of 1000 microg/mL. Bottomline: eating blueberries may reduce colon cancer risk.

Protection against Ovarian CancerAmong their rich supply of phytonutrients, blueberries include a flavonoid called kaempferol. Research calculating flavonoid intake in 66,940 women enrolled in the Nurses Health Study between 1984 and 2002 revealed that women whose diets provided the most kaempferol had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods. In addition to blueberries, foods richest in kaempferol include tea (nonherbal), onions, curly kale, leeks, spinach, and broccoli.A significant 34% reduction in ovarian cancer risk was also seen in women with the highest intake of the flavone luteolin (found in citrus).

High blood pressure: 250ml raw beetroot juice has proved to reduce the blood pressure drastrically within hours by London school of medicine. This is possible due it's abundence in nitrates.

Blue Berries

Blueberries
With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor while being very low in calories. Blueberries are at their best from May through October when they are in season.
Blueberries are the fruits of a shrub that belong to the heath family, which includes the cranberry and bilberry as well as the azalea, mountain laurel and rhododendron. Blueberries grow in clusters and range in size from that of a small pea to a marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy "bloom" that covers the surface serving as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds
Health Benefits
Blueberries are literally bursting with nutrients and flavor, yet very low in calories. Recently, researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals.
An Antioxidant Powerhouse
Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They work their protective magic by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix.
Cardioprotective ActionWhile wine, particularly red wine, is touted as cardioprotective since it is a good source of antioxidant anthocyanins, a recent study found that blueberries deliver 38% more of these free radical fighters. In this study, published in the Journal of Agriculture and Food Chemistry, researchers found that a moderate drink (about 4 ounces) of white wine contained .47 mmol of free radical absorbing antioxidants, red wine provided 2.04 mmol, and a wine made from highbush blueberries delivered 2.42 mmol of these protective plant compounds.
A Visionary Fruit
Extracts of bilberry (a cousin of blueberry) have been shown in numerous studies to improve nighttime visual acuity and promote quicker adjustment to darkness and faster restoration of visual acuity after exposure to glare. This research was conducted to evaluate claims of bilberry's beneficial effects on night vision made by British Air Force pilots during World War II who regularly consumed bilberry preserves before their night missions.
Protection against Macular Degeneration
Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.
In this study, which involved over 110,000 women and men, researchers evaluated the effect of study participants' consumption of fruits; vegetables; the antioxidant vitamins A, C, and E; and carotenoids on the development of early ARMD or neovascular ARMD, a more severe form of the illness associated with vision loss. Food intake information was collected periodically for up to 18 years for women and 12 years for men.
While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARMD, fruit intake was definitely protective against the severe form of this vision-destroying disease. Three servings of fruit may sound like a lot to eat each day, but by simply topping off a cup of yogurt or green salad with a half cup of blueberries, tossing a banana into your morning smoothie or slicing it over your cereal, and snacking on an apple, plum, nectarine or pear, you've reached this goal.
A Better Brain with Blueberries
In laboratory animal studies, researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Researchers found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them mentally equivalent to much younger ones.
Promotion of Gastrointestinal Health
In addition to their powerful anthocyanins, blueberries contain another antioxidant compound called ellagic acid, which blocks metabolic pathways that can lead to cancer. In a study of over 1,200 elderly people, those who ate the most strawberries (another berry that contains ellagic acid) were three times less likely to develop cancer than those who ate few or no strawberries. In addition to containing ellagic acid, blueberries are high in the soluble fiber pectin, which has been shown to lower cholesterol and to prevent bile acid from being transformed into a potentially cancer-causing form.
Protection against Colon Cancer
Laboratory studies published in the Journal of Agricultural and Food Chemistry show that phenolic compounds in blueberries can inhibit colon cancer cell proliferation and induce apoptosis (programmed cell death).
Extracts were made of the blueberry phenols, which were freeze-dried and further separated into phenolic acids, tannins, flavonols, and anthocyanins. Then the dried extracts and fractions were added to cell cultures containing two colon cancer cell lines, HT-29 and Caco-2.
In concentrations normally found in laboratory animal plasma after eating blueberries, anthyocyanin fractions increased DNA fragmentation (a sign that apoptosis or cell death had been triggered) by 2-7 times. Flavonol and tannin fractions cut cell proliferation in half at concentrations of 70-100 and 50-100 microg/mL, while the phenolic fraction was also effective, but less potent, reducing proliferation by half at concentrations of 1000 microg/mL. Bottomline: eating blueberries may reduce colon cancer risk.
Protection against Ovarian Cancer
Among their rich supply of phytonutrients, blueberries include a flavonoid called kaempferol. Research calculating flavonoid intake in 66,940 women enrolled in the Nurses Health Study between 1984 and 2002 revealed that women whose diets provided the most kaempferol had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods. In addition to blueberries, foods richest in kaempferol include tea (nonherbal), onions, curly kale, leeks, spinach, and broccoli.
A significant 34% reduction in ovarian cancer risk was also seen in women with the highest intake of the flavone luteolin (found in citrus).
Healthier Elimination
Blueberries can help relieve both diarrhea and constipation. In addition to soluble and insoluble fiber, blueberries also contain tannins, which act as astringents in the digestive system to reduce inflammation. Blueberries also promote urinary tract health. Blueberries contain the same compounds found in cranberries that help prevent or eliminate urinary tract infections. In order for bacteria to infect, they must first adhere to the mucosal lining of the urethra and bladder. Components found in cranberry and blueberry juice reduce the ability of E. coli, the bacteria that is the most common cause of urinary tract infections, to adhere.
Description
Blueberries are the fruits of a shrub that belong to the heath (Ericaceae) family whose other members include the cranberry and bilberry as well as the azalea, mountain laurel and rhododendron. Blueberries grow in clusters and range in size from that of a small pea to a marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy "bloom" that covers the berry's surface and serves as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds. Cultivated blueberries are typically mildly sweet, while those that grow wild have a more tart and tangy flavor.
History
Blueberries are native to North America where they grow throughout the woods and mountainous regions in the United States and Canada. This fruit is rarely found growing in Europe and has only been recently introduced in Australia.
There are approximately 30 different species of blueberries with different ones growing throughout various regions. For example, the Highbush variety can be found throughout the Eastern seaboard from Maine to Florida, the Lowbush variety throughout the Northeast and Eastern Canada, and the Evergreen variety throughout states in the Pacific Northwest.
While blueberries played an important role in North American Indian food culture, being an ingredient in pemmican, a traditional dish composed of the fruit and dried meat, they were not consumed in great amounts by the colonists until the mid-19th century. This seems to be related to the fact that people did not appreciate their tart flavor, and only when sugar became more widely available as a sweetener at this time, did they become more popular.
Blueberries were not cultivated until the beginning of the 20th century, becoming commercially available in 1916. Cultivation of blueberries was spearheaded by a botanist at the United States Department of Agriculture who pioneered research into blueberry production. His work was forwarded by Elizabeth White, whose family established the first commercial blueberry fields.

Dried Veg and Fruit

The oldest known method of food preservation is drying food using the heat from the sun. Unfortunately it has become the least used as freezers and pressure canners have taken its place. While these methods of food preservation are certainly effective, they have drawbacks when compared to solar food drying.

Freezing is quick and easy but requires purchasing an expensive freezer if you don't already own one. It also requires electricity (or other form of energy) to operate. Unless you are "off-the-grid," a power outage can result in food loss.

Canning food requires more work than freezing but is generally unaffected by power outages. The initial expense of getting started can be substantial if you have to purchase the canner itself and related items like jars, lids, etc., and new lids must be purchased each year. Also, a source of energy is required, (electric, wood, gas, propane, etc.) while preserving, and canned food requires a lot of storage space.

Preserving food by solar drying requires no energy except the heat of the sun. Dried food also requires no energy to maintain it while stored. Related expenses are practically nothing, and little storage space is required. Drying food is easy to do and doesn't require any special skills or equipment.

Dried food is excellent for hiking and camping because of its light weight and compact size. Several days rations can easily be placed in a backpack or your pockets. Best of all, dried food is delicious and nutritious.

About Freeze dried products….

Freeze drying dates back to the ancient Peruvian Incas of the Andes. They found that exposing their food to the heat of the sun, as well as freezing night temperatures, high altitudes, and low air pressure, their food was able to maintain it's natural form while the water had evaporated, leaving it dry and easy to store for long periods of time. They soon realized it would regain its original texture after water was added. It wasn't until World War II that the freeze drying process was commercialized.

Freeze Dried products are produced in a process where moisture is removed from the frozen product using a very low temperature and a vacuum. Only about 3% moisture remains in the product at the time of packaging. The end product weight is reduced by over 90%, while the volume stays the same. This remarkable process concentrates the fresh product taste, natural color, and texture of fresh product in its freeze dried state. When re-hydrated with water the product will maintain the texture and shape of fresh product, with no shrinking or shriveling. Freeze Dried and Dehydrated products are less expensive than wet pack food because you are not paying for all the water. Freeze drying provides natural and additive free fruits and vegetables to be stored effectively for long periods of time. They also contain no additives or preservatives.

Let's hear the benefits...

What can fruits and vegetables do for you? It is said that fruits and vegetables were acclaimed as cancer-fighting foods. The National Cancer Institute, in part, supports the 5-a Day message seen in produce aisles, magazines and even within schools. "The latest Research," according to Harvard's School of Public Health, "suggests that the biggest payoff from eating fruits and vegetables is for the heart." There is said to be much evidence, while researching those who consume a diet rich in fruits and vegetables whose risks of heart disease and stroke are extremely low. Fruits and vegetables are also known to help prevent strokes, diabetes, birth defects, hypertension, and obesity.

Read on to see how our most popular freeze dried items can improve your health.

Freeze Dried Strawberries

Strawberries contain potent antioxidants that have repeatedly been shown to help protect cell structures in the body and to prevent oxygen damage in all of the body's organ systems. Strawberries, as with other berries are famous in the phytonutrient world as a rich source of phenols. With their unique phenol content this makes them a heart protective fruit, an anti-cancer fruit, and an anti inflammatory fruit, all in this one little berry! According to www.whfoods.com , "In one study, strawberries topped a list of eight foods linked to lower rates of cancer deaths…" "Those eating the most strawberries were three times less likely to develop cancer compared to those eating a few or no strawberries." Researchers have found that strawberries help protect the brain from oxidative stress and may reduce the effects of age related declines in brain function. Strawberries are an excellent source of vitamins C, K, and manganese. They are also a good source of dietary fiber and iodine as well as potassium, folate, riboflavin, vitamin B5, omega-3 fatty acids, vitamin B-6, magnesium, and copper. The great thing about freeze dried strawberries is that they don't have to be refrigerated; they lose none of their nutrients, and can be stored for a long period of time unopened.

Freeze Dried Blueberries

There is growing evidence that blueberries could be a powerful disease fighter. Blueberries rank #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables. Antioxidants help neutralize harmful by-products of metabolism called "free radicals" that can lead to cancer and other age related diseases. Blueberries may reduce the build up of so called "bad" cholesterol that contributes to cardiovascular disease and stroke. Researchers at Rutgers University in New Jersey have identified a compound in blueberries that promotes urinary tract health and reduces the risk of infection. It appears to work by preventing bacteria from adhering to the cells that line the walls of the urinary tract. Studies have also shown that blueberries may help eye sight.

Freeze Dried Apples

According to http://www.bestapples.com/ "The disease-fighting profile of apples provides a multitude of health benefits, including a potential decreased risk of cancer and heart disease. Several recent studies suggest apples may provide a "whole-body" health benefit." Apples are known for being high in dietary fiber, which aids digestion and promotes weight loss. Apples contain almost no fat or cholesterol. There are many nutrients found in apples that are said to help lower blood cholesterol and improve bowel function and may be associated with a reduced risk of ischemic heart disease, stroke, prostate cancer, type II diabetes and asthma. It is said that two apples a day or 12 ounces of 100% apple juice reduces the damaging effects of the "bad" LDL cholesterol.

Freeze Dried Raspberries

Packed with unique phytonutrients, primarily antioxidants and vitamin B, raspberries are very powerful inside that delicate frame. They are said to contain cancer protective properties. They are also said to help prevent overgrowth of bacteria and fungi within the body. According to www.whfoods.com this little fruit is an excellent source of "manganese and vitamin C - two critical antioxidant nutrients that help protect the body's tissue from oxygen-related damage. They also qualified as a good source of riboflavin, folate, niacin, magnesium, potassium and copper. Coupled with this strong B vitamin and mineral content, raspberries qualified as "excellent" in terms of dietary fiber. This combination of nutrients makes raspberries a great fruit choice for having minimal impact on blood sugars." Raspberries are a great summer snack. They are great when added to your favorite fruit smoothie, on top of vanilla yogurt or cereal, and even when added to a crisp summer salad.

Dehydrated Celery

Celery is high in vitamin C and several other active compounds that promote health, including phalides, which may help lower cholesterol, and coumarins, that may be useful in cancer prevention. According to http://www.whfoods.com/, "we understand how celery, which is rich in both potassium and sodium, the minerals most important for regulating fluid balance, stimulates urine production, thus helping to rid the body of excess fluid." Celery makes for a great light snack and is also great for adding to a nice crisp salad or in your homemade soups and stews.

Dehydrated Onions

Dread chopping those onions? With all those tears come numerous health benefits when it comes to onions. Onions, with that pungent, tear dripping smell are said to have blood sugar lowering effects, cardiovascular benefits, colon cancer prevention, promote bone health, and aids in anti-inflammatory and anti-bacterial activity. These beneficial effects are likely due to onions' sulfur compounds, its chromium and its vitamin B6, which helps prevent heart disease by lowering high homocysteine levels, another significant risk factor for heart attack and stroke. Chefs love the onion! Onions add so much flavor to almost any dish, whether it is your morning omelet or added to a delicious gourmet meal. There are no tears when you buy them already chopped and dehydrated!

Freeze Dried Carrots

Carrots are everybody's favorite dipping snack! They are an excellent source of antioxidants. They are also the richest vegetable source of the pro vitamin A carotenes. Carrots are said to protect against cardiovascular disease as well as cancer. Of course, we've always been told that carrots also promote healthy vision. www.whfoods.com states: "High carotenoid intake has been linked with a 20% decrease in postmenopausal breast cancer and an up to 50% decrease in the incidence of cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Extensive human studies suggest that a diet including as little as one carrot per day could conceivably cut the rate of lung cancer in half!" Foods such as carrots may also be beneficial to blood sugar regulation. Carrots are great for that homemade carrot cake or shredded on top of your favorite salad.

Freeze Dried Peas

Green peas are one of the important foods to include in your diet if ever you feel fatigued and sluggish. Peas are a high fiber food, also rich in folic acid, vitamins B6, B1, and B3, which are necessary for carbohydrate and protein metabolism. They are a wonderful source of iron which promotes normal blood cell formation and function. Peas also have a good source of vitamin C to help boost your energy producing cells. Vitamin C is also a great aid in preventing cancers. Peas are great cooked, raw, and added to any salad!

Freeze Dried Corn

What kind of summer barbeque would you have without the famous corn-on-the-cob? Corn is rich in fiber and is said to help stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, corn may help you balance blood sugar levels while providing steady, slow-burning energy. Corn also contains a considerable amount of folate, which is said to help against birth defects. It also has a great amount of Thiamin and pantothenic acid. Thiamin helps maintain memory and energy production. The pantothenic acid helps metabolize the carbohydrates, proteins and lipids. Pantothenic acid is an especially valuable B-vitamin when you're under stress since it supports the function of the adrenal glands. Don't forget to make corn a staple in your healthy diet.

Coconut chutney to green n brown coconut chutney.

Last week when I prepared Chutney along with Dose for brk fast I observed little krish throwing away all the coriander and curry leaves which are added with tampering[talimpu]. It made me feel a bit concerned. How these little buddies are going to enjoy the health benefits of these ingredients. So I thought to modify my recipe as I had other concern as well about the fat in coconut. With the folllowing simple changes to recipe, I was successful in achieving even better taste and added healthy ingredients. It is new make over to coconut chutney from white green n brown.

The recipe in brief:

1 cup brown grated coconut [coconut with the skin, I use my Panasonic Indian one]
1 cup curry leaves-washed
1/2 cup coriander
3/4 cup fried grams
4 chillies[as per the taste, mild]
1tsp fresh lemon juice

At first make the grams into a fine powder. Then add remaining things and salt as per the taste. Further grinding with pulse mode for 5 to 8 minutes with adding water occasionally.
Once everything is grounded into fine paste add fried red dried chillies, mustard and jeera in olive oil n hing. Add the lemon juice.

Added healthy ingredients:
Fibre rich due to presence of coconut skin i.e brown grated coconut.
Rich in potassium n Magnesium as lot of curry leaves and coriander are added.

Tip: To enhance the taste adding a pinch of brown sugar or jaggery while grinding is recommended. The coconuts which we get here are very matured.

Note: All the portions supplied approximately. They can be modified according to personal requirements.