Eat healthy, eat super foods

Young woman eating salad — Image by © Royalty-Free/Corbis

January 10, 2011

AZ Big Media

Start Your Transformation By Eating The Right Foods: Super Foods

While many take on the challenge of losing weight as a New Year’s resolution, some scour the web for quick and easy fixes such as diet pills or fasting. Who really has patience anymore in this era of instant gratification, right?Protect your body, increase your health!

But, the first step to losing weight is learning how to eat right. This means changing one’s eating habits and, of course, knowing which foods are best for you. This probably comes to no surprise, but it’s astonishing how many people are unable or unwilling to maintain the healthy way of dieting, which sometimes takes weeks, even months, to see noticeable results.

For those of you who are determined to cut the calories and become a healthier version of yourself, start your transformation by focusing within — repairing damaged cells and keeping your immune system strong.

How do you go about doing this? One way — one of the easiest ways — is consuming antioxidants and all of the necessary vitamins and minerals found within super foods. (But don’t forget to combine this with an active lifestyle and exercise.)

Antioxidants are vitamins, minerals and other nutrients that protect and repair cells from damage caused by free radicals — harmful molecules in the body. These molecules are so harmful, the damage caused by them could lead to chronic diseases such as atherosclerosis (the hardening of arteries), arthritis, heart disease and even cancer.

Antioxidants also fight off damage to your immune system, making it stronger, which will help you ward off colds and other infections.

So why wouldn’t you start healing and protecting your body now?

It’s time to start fighting back! Here’s a list of some super foods that will help you on your quest to a healthier life, attitude and body.


Pomegranate, Flickr, ahisgett

Pomegranate / Pomegranate Juice

What it Has: polyphenols (antioxidants)
Intake: try to drink it daily; studies show no negative effects to drinking this powerful juice
How it Helps: improves blood flow; stops plaque from building up in vessels; helps prevent heart disease

Fat-free Yogurt, Flickr, QuotableKidney

Low-fat/Fat-free Plain Yogurt

What it Has: protein, potassium, vitamin D
How it Helps: provides a healthy balance of bacteria in your stomach; aids in achieving total nutrition


What it Has: 12 vitamins and minerals
How it Helps: eating eggs at breakfast means you may eat fewer calories during the day and possibly lose weight; aids in brain development and memory; nutritious


What it Has: protein, heart-healthy fats, fiber, antioxidants
How it Helps: in small doses, can help lower cholesterol levels and promote weight loss


What it Has: antioxidants, vitamin C, potassium, fiber, vitamin A, vitamin E
How it Helps: one of few foods that provide vitamin E, an antioxidant that protects body tissue from damage caused by free radicals

Quinoa, Flickr, avlxyz


What it Has: protein, fiber, iron, zinc, vitamin E, selenium
How it Helps: helps control your weight and lower your risk for heart disease and diabetes


What it Has: fiber (insoluble and soluble), protein, carbohydrates, magnesium, potassium, omega-3 fatty acids
How it Helps: helps lower cholesterol; fills you up and helps rid your body of waste



What it Has: omega-3 fatty acids, protein, iron
How it Helps: helps protect heart health



What it Has: vitamins A, C and K, fiber
How it Helps: helps build bones; helps control weight

Sweet Potatoes, Flickr, NatalieMaynor

Sweet Potatoes

What it Has: vitamin A, potassium
How it Helps: helps reduce the effect of sodium on blood pressure and reduce bone loss

Acai Berries, Flickr, gurucrusher

Berries (including Acai)

What it Has: antioxidants, phytonutrients, water, fiber
How it Helps: helps control blood sugar, keeps you full longer (potentially leading to weight loss); the best source of antioxidants







































      Know any other super foods missing from this list?
      Or is there something in particular you want to know more about?
    Let us know!