Hello on a bitterly cold day here in Minnesota, and thank you for reading the Self Help Tips Blog.  Today we will discuss several different “super foods” and why you should introduce them into your diet.

What is the definition of a Super Food? Basically, super foods are foods that contain unusually high levels of two or more nutrients that are not found in “mainstream” foods. Their ratio of available nutrients to the amount of calories is unusually high.

If you include any two of the food groups mentioned in this article, you could have a lifetime of glowing good health; at least as far as nutrition is concerned. There are many other foods that could fit into the “super food” family, but according to the world’s great diets such as the Mediterranean and Japanese diets to name just two, these foods are a commonly consumed by the healthiest people worldwide and are also readily available.

The most common of the “super foods” is definitely cold-water seafood, specifically salmon, sardines and tuna. These fish are extremely rich in the fatty acids DHA and EPA Omega 3, which are essential for optimal brain health. The brain is about 60% fat. The membranes of neurons, specialized brain cells that form the nucleus for all thought and communication, are composed of two layers of fatty acid molecules. Fatty Omegas are used to build and protect neurons, keeping the brain well lubricated and running at peak performance.

Fatty omegas have also been shown to control the bad cholesterols in the blood stream, aiding in cardiovascular health. There are numerous other benefits, far too many to list in an article.

Another important super food group is Nuts, such as walnuts, peanuts, macadamias and most other nuts. Nuts are loaded with Omega fatty acids as well as phytonutrients, which are needed for cellular health and metabolism. Just 5 small handfuls of nuts per week, especially walnuts, have been shown to lower cholesterol levels from 15% to over 40%. Nuts have better results than most prescription drugs and are safer, too.

The Berry family, especially blueberries, are extremely high in vitamins and antioxidants. Antioxidants are essential in controlling free radicals; nasty little compounds that eventually destroy cell walls, contributing to aging and a whole host of illnesses. Berries are also high in water and low in calories, making them a great choice for your waistline.

Whole Grains are definitely in the super food category. You’ve probably heard the old adage that "Bread is the staff of Life." It’s not hard to see why, as whole grains are excellent sources of B vitamins as well as E, folic acid, magnesium, iron, fiber and antioxidants, even more so than some fruits and vegetables. Whole wheat, brown rice, wild rice and popcorn (yes popcorn) are good examples of whole grains.

Legumes or Beans are nutritional powerhouses in every sense. If you think about it, beans are seeds, containing the genetic code and all of the chemicals and nutrients to produce a plant. To start, beans are loaded with high quality protein and amino acids with a low calorie count. Toss in B vitamins, folate, magnesium, potassium and most other trace minerals and large amounts of fiber as well as hundreds of phytonutrients, and you may have the super food “A List” with beans alone.

A quick note to vegans: Traditionally, the best sources of the full spectrum of Amino acids, along with Omega acids and protein have been animal products. However, if you combine a grain such as corn along with a legume, peas for example, you will get high quality proteins without the cholesterol as well as the valuable Omegas and the full range of Antioxidants.

To your health!