Title: Top 10 Super Foods

1. Broccoli
   This green tree-like vegetable is full of indoles, isothiocyanates, and sulforaphane--phytochemicals that pack a power punch of healing nutrition!
2. Dairy products
   Low-fat dairy products such as low-fat milk, buttermilk, cheese and cheese products, cottage cheese, ice milk, and yogurt, are all important in keeping your body functioning at its peak. The calcium and vitamin D in dairy products helps to keep bones strong and prevent osteoporosis and fractures. Studies show that a diet high in low-fat dairy products and fruits and vegetables significantly lowers blood pressure.
3. Fish
   New studies show that eating fish at least once per week can cut the risk of sudden cardiac death. Substances in fish called n 3 fatty acids may have a protective effect against sudden cardiac death, possibly by preventing potentially dangerous arrhythmias or irregular heartbeats. Some heart healthy fish include
   • anchovies
   • bluefish
   • lobster
   • mackerel
   • salmon
   • sardines
   • scallops
   • tuna
   • whitefish
4. Garlic
   Scientific research claims that garlic contains chemicals that act like ACE (angiotensin converting enzyme) inhibitors, those prescription drugs commonly given to lower blood pressure and protect the heart. Supplements of garlic reduce blood pressure by dilating blood vessels. In fact, some studies have revealed that ingesting as much as one or two cloves of fresh garlic can lower mild hypertension an average 8 percent in one to three months.
5. Green tea
   Green tea is a powerful antioxidant and may help in reducing the risk of cardiovascular disease and stroke. Researchers report that a nontoxic chemical found in green tea, epigallocatechin-3 gallate, acts against urokinase (an enzyme crucial for cancer growth.) One cup of green tea contains between 100 and 200 milligrams of the anti-tumor ingredient.
6. Olive oil
   Olive oil is a monounsaturated fat that has also been promoted recently as a heart healthy oil that is preferable to other vegetable oils and margarine. In Mediterranean countries, olive oil is widely used both for cooking and as a salad oil. Breast cancer rates are also 50 percent lower in Mediterranean countries than in the United States.
7. Red grapes
   A new super antioxidant, called Activin, has been discovered inside the seeds of red grapes. Byproducts of the red grape, such as wine, juice, or seeds, may offer significant protection against certain types of cancer, heart disease, rheumatoid arthritis, cataracts, and many other chronic and degenerative diseases. Some studies show that Activin is up to seven times more powerful as an antioxidant than vitamins C, E, and beta carotene.
8. Soy
   Vegetarians have known for years that soy protein is an easy, inexpensive, and healthy alternative to meat. Soy products are dairy free and do not contain saturated fat. For years, soybeans have played an integral part in the Asian culture. In fact, heart disease, breast cancer, prostate cancer and osteoporosis rates for Asian men and women are much lower than for Americans. In a recent study those who ate soybeans in some form at least once a week had half the risk of developing the polyps that are precursors to colon cancer compared to those who did not eat soybeans.
   
   If you want to increase soy in your diet yet aren't fond of tofu, try such soy-based products as meatless pepperoni, salami, hot dogs, bacon, puddings, and dairy alternatives. Some calcium-rich soy foods include tahini, calcium-set tofu, fortified soy milk, textured vegetable protein, and soy nuts.
9. Spinach
   Age-related macular degeneration (AMD), the leading cause of blindness in older people, is significantly decreased by eating spinach. Spinach is high in folacin, a nutrient crucial during early pregnancy to prevent neural-tube defects in children, and this power vegetable is also abundant in beta carotene, vitamins A and C, and potassium.
10. Tomatoes
    Preliminary research confirms that the potent antioxidant lycopene, which is prominent in tomatoes, may be more powerful than beta-carotene, alpha-carotene, and vitamin E. This antioxidant is associated with protection against heart disease and certain cancers such as prostate and lung cancer. Cooking tomatoes releases the lycopene and makes it available for absorption in your body.