From avocados to blueberries, wheatgrass and goji berries, the world is obsessed with superfoods – no matter what they cost us.
But now, Australian publication, Taste, has revealed the top 100 affordable superfoods for 2017.
From eggs to quinoa, watercress and black beans, FEMAIL introduces ten which are packed with goodness, butwhich also give extra bang for their (not that pricey) buck.
Because not every superfood has to come with a super expensive price tag.
Top of the Taste list is quinoa – the ancient and often difficult-to-pronounce grain that is packed full of essential amino acids.
Quinoa is popular with health nuts because it’s one of the most protein-rich foods we can eat, and it also contains twice as much fibre as other grains.
Next up is watercress, which is packed full of disease-fighting antioxidants.
Eating watercress raw is the best way to gain its benefits, while buying it in the summer is also the best plan because it’s in season at that time.
Top of the Taste list is quinoa – the ancient and often difficult-to-pronounce grain that is packed full of essential amino acids (stock image)
Eggs remain a budget but nutrition-packed superfood (stock image)
Third and fourth on the budget superfood list are apples and chia.
While the tiny seeds might be more expensive than some other foods on the list, chia seeds pack a huge nutritional punch, thanks to their omega-3 and omega-6 fatty acid content.
They are also filled with fibre and protein.
Inside the top ten are foods you might expect to be included in a health food list – such as green tea and eggs – but also things that are somewhat more unusual, like kangaroo and black beans.
More unusual additions to the list are kangaroo and black beans (stock image, pictured)
Rounding out the ten most affordable are kiwi fruits and lentils.
Lentils are consistently rated as a brilliant food to eat because they contain plant protein and dietary fibre, as well as folate and magnesium.
For the full list of foods, you can visit taste.com.au. The website is also sharing recipe ideas and shopping lists online.
When you finally realize that mainstream food companies are basically selling us food full of chemicals and devout of nutrients, you may, like many others, start to become a little fanatic about reading ingredients lists, seeking out GMO-free products, supplementing with superfoods, and actually paying attention to what goes into your body.
Well, guess what? Now, you suddenly may have a mental disorder, at least according to scientists at the University of Northern Colorado who conducted a case study about the obsession of eating healthy. This new eating disorder is called orthorexia nervosa (ON) and is said to be driven by a fear of being unhealthy and disgust for low-quality food.
“Orthorexia nervosa (ON) is a term introduced to describe a condition characterized by a pathologic obsession for bio-logically pure and healthy nutrition.” ~Ryan M. Moroze, MD. et al [1]
The psychologists conducting the study argue that healthy eating can become dangerous if one becomes fixated on the types of ingredients in food, how the food is cooked, and what materials are used to prepare it. Those “suffering” from orthorexia may take extra time to prepare their food and carefully consider what they are willing to eat.
In this day and age, 90% of grocery store shelves, at least in the United States, are filled with processed foods, most of which are scientifically engineered to create physical and psychological dependency. Mega-portion processed meals have lead to spiking rates of diabetes, heart disease, cancer, and obesity. Shouldn’t conscientious effort to prepare and eat healthy foods be called sensible and smart instead of potentially dangerous?
Let’s agree that obsessive behavior is never really healthy, regardless of the situation. So what’s really the danger? Thomas Dunn, associate professor of psychology at the University of Northern Colorado and co-author of a recent paper believes the following:
“Such draconian diets can lack essential nutrients, and they make the vitamins and minerals a person does get from meals of exclusively, say, leafy greens, impossible for the body to absorb. This can lead to fragile bones, hormonal shifts, and cardiac problems, along with psychological distress and entrenched, delusional thinking.” [2]
We have been so meticulously programmed by food marketers that mainstream processed foods are “natural” “healthy” and “nutritious”, yet the statistics speak for themselves: the typical mainstream diet is making us unhealthy. Regardless of the substantial rise in obesity and numerous diseases, even people that follow the mantra of “healthy diet and exercise” are finding it increasingly difficult to be healthy because food bought in stores is just not what is used to be.
In the face of declining public health, doctors pump us full of pills that don’t really address the issue. Food corporations only care about profits, and their marketers lie to help them get those profits. Who else is left to help us find a path toward optimum health but ourselves?
How can you judge if you or someone you love is suffering from orthorexia? Similarly to most other mental illness assessment, a quick review of a checklist of potential traits will do. According to Dunn, if you identify with two or more of the following traits, you might need to see a counselor:
1. You consume a nutritionally unbalanced diet because of concerns about “food purity.”
2. You’re preoccupied about how eating impure or unhealthy foods will affect your physical or emotional health.
3. You rigidly avoid any food you deem to be “unhealthy,” such as those containing fat, preservatives, additives or animal products.
4. You spend three or more hours per day reading about, acquiring or preparing certain kinds of food you believe to be “pure.”
5. You feel guilty if you eat foods you believe to be “impure.”
6. You’re intolerant of other’s food beliefs.
7. You spend an excessive proportion of your income on “pure” foods. [4]
Considering this list, I’m a certified health nut!
If psychologists are so eager to create new mental illness, why not create a fancy label for the people participating in hot-dog eating contests, contributing to the daily consumption of 1.9 billion servings of Coca-cola products, or opting for the quad-stacked Big Mac and supersize fries.
“Orthorexia has not yet found its way into the latest edition of the psychiatric bible, the Diagnostic and Statistical Manual of Mental Disorders (DSM), yet is commonly being lumped in with other eating disorders. Stepping back and looking at the ones pushing this label on us shows highly questionable motives. Psychiatry as a whole is deeply in bed with a pharmaceutical industry that makes the drugs to “treat” every one of these “disorders.” It is often these companies that are wielding influence behind the scenes to invent more mental health categories with their toxic products as the answer.” ~ Jefferey Jaxen [5]
Olive oil is the healthiest choice when it comes to frying food, study finds
Saturday, November 01, 2014 by: Julie Wilson staff writer
(NaturalNews) A new study published October 22 reinforces once again that olive oil is one of the best oils for cooking compared to other seed oils. Researchers based their conclusion on a few different factors, including nutritional content and the oil’s ability to maintain quality under high temperatures.
Published in the American Chemical Society’s (ACS) Journal of Agricultural and Food Chemistry, scientists note that various oils have different physical, chemical and nutritional properties that can be degraded under high heat and repeated use.
Many cooking oils can become impaired while heating in the pan or frying, and the food that you’re cooking can actually also lose its nutritional content, making your choice of oil critical for producing a healthy dish.
Mohamed Bouaziz, one of the study’s authors, and his colleagues say that when some oils are heated to certain temperatures they can change form and create new compounds that are potentially toxic to consume. These byproducts contribute to the reduction of the food’s nutritional content.
Olive oil withstands high temps, maintaining its impeccable, healthy qualities, scientists say
“The researchers deep- and pan-fried raw potato pieces in four different refined oils — olive, corn, soybean and sunflower — and reused the oil 10 times.
“They found that olive oil was the most stable oil for deep-frying at 320 and 374 degrees Fahrenheit, while sunflower oil degraded the fastest when pan-fried at 356 degrees,” stated the ACS press release.
“They conclude that for frying foods, olive oil maintains quality and nutrition better than seed oils.” Olive oil is one of those ancient gems of a food that has been around for centuries, particularly in the Mediterranean.
The best type to use is “virgin” or “extra virgin” olive oil, as fewer chemicals have been used for extraction. The more chemicals involved in extracting the oil from olives, the more it loses its nutritional value, according to a Natural News report published last May on the oil’s benefits.
“True virgin olive oil has an abundance of antioxidants, vitamins and minerals. It has been used for centuries for its anti-inflammatory properties. Because it is derived directly from the fruit of the plant, it also helps with digestion.”
Olive oilextremely useful in treating a variety of ailments, studies find
The health benefits don’t stop there.
Oleocanthal, the phytonutrient in olive oil, actually mimics the effect of ibuprofen in that it reduces inflammation and can decrease women’s risk of developing breast cancer and its recurrence, according to the Olive Oil Times.
Scientists are also studying other compounds found in the ancient oil including squalene and lignans, which could possibly help fight cancer. Olive oil is rumored to reduce the risk for heart disease, as it lowers the body’s levels of total blood cholesterol. Regular consumption may decrease both systolic and diastolic blood pressure, scientists say.
One “prominent cardiologist” recommends consuming up to two tablespoons a day to fully enjoy the oil’s various benefits, reports the Olive Oil Times.
“Although the reasons are still not fully clear, recent studies have proved that people with diets containing high levels of olive oil are less likely to develop rheumatiod arthritis.
“A high consumption of olive oil appears to improve bone mineralization and calcification. It helps calcium absorption and so plays an important role in aiding sufferers and in preventing the onset of Osteoporosis.”
Older individuals who consume olive oil daily are better protected against having a stroke, according to a recent study conducted in France and published in the online issue of Neurology. The “intensive” consumers of olive oil experienced 41 percent fewer strokes compared to those that didn’t use the oil at all.
Are organic foods really healthier than non-organic foods? Researchers from Newcastle University in England have reviewed and conducted meta-analysis on 343 peer-reviewed scientific studies in an effort to find out if organic foods contained greater nutritional value than conventional foods. The results will probably shock some, but will confirm what many people already knew; organic foods are indeed much healthier for human consumption than ‘conventional’ foods.
The study looked at existing research that had been conducted on the differences between organic and conventional foods, finding that there were some significant variations in the nutritional value between the two.
“We carried out meta-analyses based on 343 peer-reviewed publications that indicate statistically significant and meaningful differences in composition between organic and non-organic crops/crop-based foods”
The most important difference that researchers found was that organic foods contain a much higher amount of antioxidants than conventional crops. Antioxidants prevent oxidation in the body which combats certain diseases and cancers. A WSU press release noted that:
“consumers who switch to organic fruits, vegetables, and cereals would get 20 to 40 percent more antioxidants. That’s the equivalent of about two extra portions of fruit and vegetables a day, with no increase in caloric intake.”
Shoppers often argue that organic foods are too pricy to purchase for an everyday diet. Well, if they contain more nutrition per serving, then the body would require less servings per meal. Logic indicates that by comparing price based on nutritional value rather than amount, shoppers can spend about the same if not less with organics.
Now the downside of eating organic foods is they contain less pesticides. Oh wait…thats right, pesticides are extremely harmful to the body! Researchers found that conventionally grown foods are three to four times more likely to contain pesticide residues. The study indicated that:
“While crops harvested from organically managed fields sometimes contain pesticide residues, the levels are usually 10-fold to 100-fold lower in organic food”
Based on the research, the choice between organic foods and conventionally grown foods is a no-brainer. Organic foods are hands down a more nutritious and health promoting option. So, whether you’re deciding to plant a garden or shop for groceries, remember the important benefits of eating organic foods.
Not only is organic food better for your health, according to the largest study of its kind from Washington State University, it’s also better for the environment.
– See more at: http://theunboundedspirit.com/scientists-reviewed-343-studies-to-see-if-organic-food-is-better-for-you-heres-what-they-found-out/#sthash.SQvqDxrR.dpuf
Are organic foods really healthier than non-organic foods? Researchers from Newcastle University in England have reviewed and conducted meta-analysis on 343 peer-reviewed scientific studies in an effort to find out if organic foods contained greater nutritional value than conventional foods. The results will probably shock some, but will confirm what many people already knew; organic foods are indeed much healthier for human consumption than ‘conventional’ foods.
The study looked at existing research that had been conducted on the differences between organic and conventional foods, finding that there were some significant variations in the nutritional value between the two.
“We carried out meta-analyses based on 343 peer-reviewed publications that indicate statistically significant and meaningful differences in composition between organic and non-organic crops/crop-based foods”
The most important difference that researchers found was that organic foods contain a much higher amount of antioxidants than conventional crops. Antioxidants prevent oxidation in the body which combats certain diseases and cancers. A WSU press release noted that:
“consumers who switch to organic fruits, vegetables, and cereals would get 20 to 40 percent more antioxidants. That’s the equivalent of about two extra portions of fruit and vegetables a day, with no increase in caloric intake.”
Shoppers often argue that organic foods are too pricy to purchase for an everyday diet. Well, if they contain more nutrition per serving, then the body would require less servings per meal. Logic indicates that by comparing price based on nutritional value rather than amount, shoppers can spend about the same if not less with organics.
Now the downside of eating organic foods is they contain less pesticides. Oh wait…thats right, pesticides are extremely harmful to the body! Researchers found that conventionally grown foods are three to four times more likely to contain pesticide residues. The study indicated that:
“While crops harvested from organically managed fields sometimes contain pesticide residues, the levels are usually 10-fold to 100-fold lower in organic food”
Based on the research, the choice between organic foods and conventionally grown foods is a no-brainer. Organic foods are hands down a more nutritious and health promoting option. So, whether you’re deciding to plant a garden or shop for groceries, remember the important benefits of eating organic foods.
Not only is organic food better for your health, according to the largest study of its kind from Washington State University, it’s also better for the environment.
– See more at: http://theunboundedspirit.com/scientists-reviewed-343-studies-to-see-if-organic-food-is-better-for-you-heres-what-they-found-out/#sthash.SQvqDxrR.dpuf
Are organic foods really healthier than non-organic foods? Researchers from Newcastle University in England have reviewed and conducted meta-analysis on 343 peer-reviewed scientific studies in an effort to find out if organic foods contained greater nutritional value than conventional foods. The results will probably shock some, but will confirm what many people already knew; organic foods are indeed much healthier for human consumption than ‘conventional’ foods.
The study looked at existing research that had been conducted on the differences between organic and conventional foods, finding that there were some significant variations in the nutritional value between the two.
“We carried out meta-analyses based on 343 peer-reviewed publications that indicate statistically significant and meaningful differences in composition between organic and non-organic crops/crop-based foods”
The most important difference that researchers found was that organic foods contain a much higher amount of antioxidants than conventional crops. Antioxidants prevent oxidation in the body which combats certain diseases and cancers. A WSU press release noted that:
“consumers who switch to organic fruits, vegetables, and cereals would get 20 to 40 percent more antioxidants. That’s the equivalent of about two extra portions of fruit and vegetables a day, with no increase in caloric intake.”
Shoppers often argue that organic foods are too pricy to purchase for an everyday diet. Well, if they contain more nutrition per serving, then the body would require less servings per meal. Logic indicates that by comparing price based on nutritional value rather than amount, shoppers can spend about the same if not less with organics.
Now the downside of eating organic foods is they contain less pesticides. Oh wait…thats right, pesticides are extremely harmful to the body! Researchers found that conventionally grown foods are three to four times more likely to contain pesticide residues. The study indicated that:
“While crops harvested from organically managed fields sometimes contain pesticide residues, the levels are usually 10-fold to 100-fold lower in organic food”
Based on the research, the choice between organic foods and conventionally grown foods is a no-brainer. Organic foods are hands down a more nutritious and health promoting option. So, whether you’re deciding to plant a garden or shop for groceries, remember the important benefits of eating organic foods.
Not only is organic food better for your health, according to the largest study of its kind from Washington State University, it’s also better for the environment.
– See more at: http://theunboundedspirit.com/scientists-reviewed-343-studies-to-see-if-organic-food-is-better-for-you-heres-what-they-found-out/#sthash.SQvqDxrR.dpuf
The bane of health, chronic inflammation, is at the root of most disease. Cancer, rheumatoid arthritis, obesity, Alzheimer’s, Parkinson’s, cardiovascular troubles and periodontal issues are all influenced by an overactive inflammatory response.
Fortunately, we have a powerful ally against inflammation residing in our kitchen. Through select foods and dietary adjustments, we can subdue this unruly beast and create a solid foundation for a healthy future.
The Primary Culprit: Poor Food Choices
Inflammation is the body’s natural response to injury, helping to heal damage throughout the system. And yet, this mechanism can lead to serious illness when left unchecked.
Dietary choices are the number one trigger for an exaggerated inflammatory reaction – especially sugary, high-glycemic and processed carbohydrates. Poor-quality fats like those found in meat and dairy, as well as trans fats in refined vegetable oils, are also problematic.
In the scholarly paper “Control of Systemic Inflammation and Chronic Diseases – The Use of Turmeric and Curcuminoids”, researcher Stig Bengmark observes:
“The world suffers an epidemic of both critical illness (CI) and chronic diseases (ChDs), and both groups of diseases increase from year to year, and have done so for several decades. It is strongly associated to the modern, so-called Western, lifestyle: stress, lack of exercise, abuse of tobacco and alcohol, and the transition from natural unprocessed foods to processed, calorie-condensed, and heat-treated foods.
“There is a strong association between reduced intake of plant fibers and plant antioxidants and increased consumption of industrially produced and processed products especially dairy, refined sugars, and starch products and ChDs. Heating up foods such as milk (pasteurization) and production and storage of milk powder produce large amounts of advanced glycation end products (AGEs) and advanced lipid oxidation end products (ALEs), known as potent inducers of inflammation.”
Be that as it may, just as the diet can exacerbate inflammation, specific foods can also heal it.
Edible solutions
A number of foods offer exceptional protection against inflammatory reactions. For instance, sulfur compounds found in garlic, and polyphenol antioxidants in green tea, both successfully discourage excessive inflammation. [1][2]
Golden-hued turmeric is another example. In laboratory tests, the anti-inflammatory characteristics of turmeric are effective in mitigating skin, lung and neurodegenerative disorders, cancer, heart disease, diabetes, osteoporosis, cataracts and intestinal diseases. [3]
Healthy fats are also important. As an outstanding source of omega-3 fatty acids, sardines, fish oil supplements and wild-caught salmon, or vegetarian options like hemp seed, flaxseed and walnuts, provide the building blocks for healthy inflammation levels. [4][5][6] Moreover, oleic acid in olive oil supplies a good measure of anti-inflammatory omega-9 fatty acids. [7]
Don’t forget to add a bit of spice to your life. Over 25 years of research on ginger has established the herb as one of the foremost anti-inflammatory foods around. A study in the Journal of Medicinal Food discovered that two ginger extracts, Zingiber officinale and Alpina galanga, inhibit several genes responsible for inflammatory reactions. [8]
And Karen Lamphere, MS, CN, recommends a dash of heat. “Some of the most potent anti-inflammatory vegetables are peppers and the spices derived from them, such as cayenne pepper. All chili peppers include capsaicin (the hotter the pepper, the more capsaicin it has), which is a potent inhibitor of substance P, a neuropeptide associated with inflammatory processes.”
Over and above dietary choices, lifestyle options such as reducing stress, detoxifying and exercising regularly contribute to lower inflammation levels too. In the end, sidestepping the risks of this silent killer is a straightforward daily task when armed with whole foods and healthy habits.
Don’t be brainwashed into believing these common healthy eating myths
Friday, June 28, 2013 by: Jonathan Benson, staff writer
NaturalNews) Formulating a healthy eating plan that is both balanced and nutritious can be difficult in today’s world, especially when the guidelines pertaining to what constitutes healthy food vary dramatically depending on who you ask. Consequently, there are several healthy eating myths of which you will want to be aware, particularly if you are in the process of trying to reformulate your dietary habits. These myths include:
1) ‘Low-fat’ is good for you. Modern society has largely been indoctrinated into the mindset that fat clogs your arteries and makes you fat, and should thus be avoided. But nothing could be further from the truth. Tropical oils like coconut and palm, as well as grass-fed butter and meat fat is actually quite healthy for you. These saturated fats help promote healthy brain function and regulate proper hormone production. Popular vegetable oils, on the other hand, which oftentimes are hydrogenated and morphed into trans fats, are a primary cause of heart disease and other illness, and should be avoided.
2) You need to eat less salt for better health. This claim assumes that most people are consuming high amounts of synthetic, refined table salt, which is highly toxic and responsible for causing widespread cellular inflammation, hence the many warnings about salt intake. But what most people do not know is that unrefined, all-natural sea and mineral salts are completely different, as they are packed with health-promoting minerals, electrolytes, and other important nutrients. Eating lots of sea and mineral salt, in other words, is actually good for your health.
3) Replacing refined sugar with agave, honey is better for you. In most cases, switching out that table sugar for honey or agave nectar in the name of improving health is a misnomer, as these popular sugar substitutes are sometimes just as refined and unhealthy as regular sugar. Agave, for instance, contains high levels of fructose, which is metabolized directly by the liver and turned into fat. And unless your honey is raw, unprocessed, and locally sourced, it is also a toxic offender when consumed liberally.
4) Eating eggs raises your cholesterol. The medical system has gone back and forth on this one, but the truth about eggs will always remain the same – pasture-raised eggs from healthy chickens are an excellent source of both protein and cholesterol, and are not in and of themselves a cause of heart disease. And removing egg yolks and eating only the whites, as many people now do, can actually be detrimental to your health, as eggs should be eaten in complete form for optimal nutrition.
5) Organic produce is no better than conventional produce. There are many who would have you believe that conventional produce grown on factory farms is no different than organic produce grown without synthetic interventions. But as evidenced by numerous studies over the years, including a 1993 study published in the Journal of Applied Nutrition, organic foods are higher in vitamins, minerals, and other nutrients, and are far less contaminated with toxic pesticide and herbicide residues compared to conventional produce.
6) All red meat is unhealthy. The mainstream media loves to target red meat these days, but the problem with telling people to limit their consumption of red meat in order to avoid heart disease is that not all red meat is the same. In fact, red meat from grass-fed, pasture-raised cattle is actually just as healthy as, and potentially even healthier than, wild-caught salmon. This contrasts sharply with factory-farmed red meat which is high in pro-inflammatory omega-6 fatty acids. It is all about how the animals are raised and what they are eating that determines the nutritional profile of meat in general, which is why it is always best to choose meat from local, naturally-raised sources.
