Omega-3s reduce the risk of heart disease and stroke, give benefits to the skin, boost the immune system, and control inflammation (which in turn helps out our joints, bloodstream, and tissues). And most of us don’t get enough.

The Other Fish: Sardines

Yes, sardines are oily. Yes, they come tightly packed in a can. Yes, you probably thought they were gross as a kid. But you’re all grown up now, so give them a try—they’re not as fishy as you think.

One 3.25-ounce can of sardines contains over half of your daily recommended omega-3s. And when drained and layered between two slices of good bread with mayonnaise, chopped cornichons, avocado slices, curly frisée lettuce, a sliced hardboiled egg, with a little salt and pepper, you’ll be loving your omega-packed lunch.

The Tex-Mex Gem: Avocados

Did you just put a sliced avocado on that sardine sandwich? We thought so. Turns out, the bright green “alligator pear” is another rich source of omega-3 fatty acids, in the form of alpha-linolenic acid, which rings in at about 160 milligrams per cup. If you’ve also got salt, a lime, and a fork, you’re about 45 seconds away from a delicious bowl of fresh guacamole.

The Saucy Seeds: Flax and Chia

Flax seeds are absolutely bursting with omega-3s; according to the World’s Healthiest Foods, two tablespoons of the seeds contain almost 200% of your daily requirement. You can also get the omegas in a more concentrated form from flax oil, though you’ll be missing out on flax’s fiber.

Chia has even more omega-3s packed into its tiny little seeds (about 5 grams per ounce). The seeds turn gelatinous when soaked, and can be used for all sorts of vegan deserts as an egg supplement.

Both seeds are nutty and delicious, and tossing a few spoonfuls onto your morning smoothie (or drizzling flaxseed oil into your juice—you won’t even taste it!) is an incredibly easy way to get more fatty acids into your diet.

The Unexpected Spice: Cloves

Yes, cloves. You probably only pull them out around Christmastime, when you’re filling your kitchen with dense, spicy cookies, but believe it or not, cloves are a very good source of omega-3 fatty acids.

Two teaspoons of ground cloves hold about 7.5% of your daily requirement, according to the World’s Healthiest Foods report. Juicing apples? Add a few teaspoons of ground cloves to your juice for a spicy, cider-inspired drink to warm you up when it’s cold out. Add ground cloves to soups and curries, or sprinkle it (along with raisins and—omega alert!—walnuts) onto your morning oatmeal.

Photo attribute: ifood.tv

These six food compounds can significantly reduce the risk of heart disease: Soluble fiber, Potassium, Carotenoids, Omega-3 fatty acids, B vitamins and Flavonoids. 

Soluble fiber combines with water in your GI tract to absorb cholesterol and stop it from being distributed through your body.  It will also push it out of you.  We all know how great fiber is for elimination, right?  Sometimes called roughage, fiber is the indigestable portion of plant food.  Wikipedia says, “Soluble fiber, like all fiber, cannot be digested.  But is does change as it passes through the digestive tract, being transformed (fermented) by bacteria there.  Soluble fiber also absorbs water to become a gelatinous substance that passes through the body”.   What foods are fiber filled?  Whole grains like oats, barley, and pinto beans, potatoes, brussel sprouts and fruits like apples, plums and oranges are good sources of soluble fiber, whereas 100% bran cereal has more insoluble fiber.  Insoluble fiber will pass through the body unchanged.

Potassium is associated with lowering blood pressure levels.  It counters the effect of excess sodium and aids in transmitting nerve impulses and promotes normal muscle function.  Both effective for optimal heart and blood vessel health.  Foods like potatoes, bananas, dark leafy greens, pumpkin seed, avocado and almonds are high in potassium.  Potassium deficiency can lead to high blood pressure problems, hypertension, strokes, and heart irregularities.  Meat, poultry and fish are high in potassium, but it’s not healthy to eat an entirely carnivorous diet.  These foods will cause a rise in acid levels and deplete potassium levels.  Instead of supplements, try a slice of cantaloupe, a banana or strawberries. 

Omega-3 fatty acids are essential fatty acids that play a key role in heart health.  These are a class of polyunsaturated fats.  They cannot be manufactured by the body so must be obtained from food.  They contain molecules that will ward off blood clots that can trigger stroke and heart attacks.  Omega-3 fatty acids reduce inflammation and prevent risk factors associated with chronic diseases such as heart disease, cancer and arthritis.  You can find Omega-3 fatty acids in flaxseed, flaxseed oil, walnuts, soy, and baby dark leafy greens like watercress and arugula.

Low blood levels of B vitamins and folic acid have been found to increase the risk of atherosclerosis, which can lead to heart attacks and stroke.  Atherosclerosis is a condition in which fatty material collects along the walls of the arteries.  Some sources of B vitamins are fortified breakfast cereals, sunflower seeds, potatoes, broccoli and asparagus.

Flavonoids have antioxidative and anti-inflammatory properties that protect you against heart disease.  They keep the lining of the arteries flexible which will promote healthy blood flow and reduce clotting.  Catechin is a flavonoid compound found in tea and cocoa and it can reduce heart disease.  It’s found in dark chocolate, green tea, red wine, extra virgin olive oil and apples.  Soy flavonoids (isoflavones) can also reduce blood cholesterol and can help to prevent osteoporis. 

Carotenoids have fat solubility and antioxidant properties.  These plant chemicals are a big factor in fighting heart disease. and give fruits and veggies their yellow, red and orange colors, not to mention the green in plants.  There is evidence they interact with bad LDL cholesterol and prevent if from oxidizing and sticking to the artery walls.  Food sources of carotenoids are carrots, spinach, kale, collard greens, red peppers and tomatoes.  However, to maximize the availability of these carotenoids in your food, they should be eaten raw or lightly steamed.

And please….don’t forget your emotional heart.  Feeling emotionally healthy is just as important.  Get in touch with your physical and emotional body.  Yoga, meditation, chi gong…all great ways to start “feeling”.  Releasing all the “baggage” will detox your blood as well as your muscles. 

Breathe, breathe and breathe again.  Keep going……

Now let’s get into the meat of this article (calm down veggies). They say “beauty’s but skin deep”. I’m not sure exactly what that means but I’ve heard it and using quotes is another way to engage the reader and to make yourself look intelligent. They also say that “beauty is in the eye of the beholder” so according to these two sources it can be found either in the skin or the eye. Of course I’ve misunderstood things before. But there’s one place I know it can’t be found and that’s wolfing down half pound angus burgers from Mickie D’s every day or so. Yes, we’re a beauty obsessed culture. But I believe there’s a big difference between real beauty and the cookie cutter, surgically enhanced ideal put forth by pop culture. There is beauty in all of us and unfortunately, most often it is our own attitude and lifestyle that restrains it. Fortunately there are some very simple ways you can go about choosing the right foods that can give you clear skin, shiny hair, a brighter smile and bring out the most beautiful you possible.

Omega-3 fatty acids help decrease inflammation, aid in treating psoriasis (an inflammatory skin condition) and improve blood circulation which produces a healthy glow. One study in Journal of the American College of Nutrition found that elderly people who had eaten more fish and veggies over their lifetime had fewer wrinkles. The best source of omega-3s is fish; Wild salmon, sardines, Atlantic mackerel and herring.

Fill your diet with color. Dark orange, red or green fruit and vegetables like carrots, butternut squash, cantaloupe, sweet potatoes, tomatoes and spinach all contain a high level of beta-carotene, an antioxidant that converts to vitamin A in your body and switches on DNA that’s in charge of producing new skin cells and shedding old ones. This keeps the surface of your skin smooth, fresh-looking and resistant to irritants and damage. Beta-carotene also destroys free radicals that cause DNA mutations that can lead to wrinkles. Many of these fruits and veggies can be juiced or blended while maintaining their nutritional integrity.

Dairy products, especially yogurt, are a great source of calcium but did you know that all green, leafy vegetables contain calcium. Great sources are kale and collards, beets and turnip tops and of course broccoli (all of which can be juiced). Calcium is important for teeth and a beautiful smile. It creates cavity-resistant tooth enamel when you’re young and maintains it as an adult to keep your teeth strong. Studies show that people who get enough calcium are less likely to have severe gum disease.

Zinc is a critical beauty enhancer, contributing to nearly every enzyme in your skin, including those that help create collagen and produce new cells. It also aids in healing wounds and there’s some evidence that the anti-inflammatory properties in zinc supplements play a role in calming skin conditions such as acne. Both zinc and iron are key to cell production in hair follicles so a deficiency in either nutrient could also cause hair to thin or even fall out. Your nails benefit from zinc and iron as well. Whole grains, fortified cereals, lean beef and oysters are great sources of zinc and iron.

Dark chocolate, sunflower seeds and green tea are packed with antioxidants that protect skin from free radicals. Sunflower seeds have tons of vitamin E which blocks free radicals from attacking the membranes so cells stay alive. Compounds found in green tea can suppress agents that trigger inflammation and both green tea and dark chocolate provide powerful antioxidants known as polyphenols. Regular intake of polyphenols found in cocoa may keep skin hydrated and lessen the effects of a sunburn; researchers aren’t sure why but speculate that it has to do with the polyphenols’ ability to increase blood flow to the skin.

Strawberries, citrus, red bell peppers and broccoli are all loaded with vitamin C which triggers fibroblast cells that make collagen, the support system under the skin’s surface. The healthier your infrastructure of collagen, the firmer and smoother your skin will look.

Now… go be gorgeous.

Be Well,

Juicy Josh

877MyJuicer.com

The above paragraph is really about managing expectations but what does that have to do with superfoods?  And what are superfoods anyway?  To define them, superfoods are basically a group of natural and easily available foods that have been identified as supremely nutritious and containing benefits essential for optimal health and disease prevention.  They are powerful enough to ward off or impact heart disease, cancer, cholesterol, diabetes, hypertension, and more.  They will help alter your mood, maintain your weight and ultimately live longer.  Some experts even claim that 50% to 70% of suffering could be eliminated by a superfood rich diet.  And its statements like that that bring me back to the point about expectations.  My personal belief, based on my own experiences and observations, is that there is no magic food that will cure all your problems, but that could be said about anything.  Happiness comes when we decide to be happy, not when we find the “right” thing out there to make us so…  Whew! I’m on a tangent.  And because of limited space I’m going to make the transition into the real purpose of this article abrupt.  Ladies and gentlemen… SUPERFOOD!

Ok, first here’s a list of the top superfoods: Beans, Blueberries, Broccoli, Oats, Oranges, Pumpkin, Salmon, Soy, Spinach, Tea (green or black), Tomatoes, Turkey, Walnuts, and of course Yogurt.  Now lets breakdown a few key ones.

Blueberries: My favorite and the staple of my daily (and oft mentioned) Power Shake, these babies are packed with antioxidants and phytoflavinoids.  They are high in potassium and vitamin C and not only can they lower your risk of heart disease and cancer, they are also an anti-inflammatory.

Omega 3s: Essential for the heart, joints, and memory there’s some evidence that shows it may also help reduce depression.  Omega-3s are most prevalent in fatty, cold-water fish like wild salmon, herring, sardines, and mackerel but you can also get them from fortified eggs, flax seed, walnuts and of course supplements.

Soy: This ones all about lowering cholesterol.  It has been shown that a diet rich in soy fiber protein can lower cholesterol as much as statins, the most widely prescribed cholesterol medicine. It is cautioned however that if you have a family history of breast cancer it is not recommended that you eat extra soy.

Fiber: A high fiber diet will also help you maintain healthy cholesterol and blood sugar levels and because fiber helps you feel full longer, it’s a great tool in weight management. Whole grains, beans, fruit, and vegetables are all good sources.

Tea: Green or black tea are said to have the same overall antioxidant power.  However, a recent study on green tea found that men who drank it regularly had lower cholesterol than those who didn’t.   Green tea is high in the antioxidant ECGC which has also been shown to inhibit the growth of cancer cells.

Calcium: Got Milk? (I can’t wait for the emails from my vegan friends…  although they’ll go after me for the fish too I guess).  The bottom line is that calcium does in fact help build strong bones and prevent osteoporosis and if you want it amply and easily, you’ll find it in dairy products.  Some studies show that calcium also helps with weight loss and really…  the cows don’t mind.

Dark Chocolate: I know I said blueberries are my favorite but if I were stranded on an island it would be a tough choice between them and dark chocolate.  They’re both so good and they are also packed with antioxidants.  Studies have also shown that dark chocolate can lower blood pressure. It is recommended that you look for chocolate with 70% or higher cocoa content.  In other words, the darker, the better.

So there you have it, the key to… I won’t say happiness…  let’s just say an important part of healthiness.

Be well,

Juicy Josh

www.877myjuicer.com

The study finds that a modest weekly consumption of fish can reduce the risk of death from heart disease by 36 % and will reduce overall deaths by 17%.  What happens is that these wonderful fatty acids make the membranes throughout our body—including those in our heart and blood vessels—more elastic causing blood to flow more easily.  This reduces the risks of high blood pressure and blood clots and fights inflammation preventing the hardening of arteries, stroke and lowering the risk of an irregular heart rate.

There are several kinds of Omega-3’s, many of which can be found in plant foods like flaxseed, soybeans, canola and walnuts but the Omega-3’s essential for heart health—eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA—can only be processed correctly if they come from fish and fish-oil supplements.

Now don’t overdo it.  There’s always too much of a good thing.  Ingesting over 3000 mg a day of Omega-3s can raise the risk of excessive bleeding or even cause a hemorrhagic stroke. And obviously, fat is fat even if it’s fishy so you can still become a fatty.  Instead of adding to your diet I suggest you substitute.  Stay balanced, stay healthy and remember to FIND THE FISH.

Be well,

Juicy Josh

877myjuicer.com